Vegetarianism

Overview & Functions

A vegetarian diet may be adopted for a variety of reasons, including religious, moral or political beliefs, economics, or the desire to consume a more healthful diet.

The American Dietetic Association states that a well-planned vegetarian diet can be consistent with good nutritional intake. Dietary recommendations vary with the type of vegetarian diet. For children and adolescents these diets require special planning, because it may be difficult to obtain all the nutrients required for growth and development. Nutrients that may be lacking in a vegetarian's diet are protein, vitamin B12, vitamin D, riboflavin, calcium, zinc, and iron.

Eating protein, which is made up of smaller chemicals called amino acids, is necessary for good health. There are two types of proteins: complete and incomplete. Complete proteins contain adequate amounts of the essential amino acids needed for health and are found in animal products such as meats, milk, fish, and eggs.

Incomplete proteins contain all of the essential amino acids, but not in adequate amounts. These proteins generally have one amino acid in insufficient quantity, referred to as the limiting amino acid. Grains and beans are sources of incomplete proteins.

You don't have to eat animal products to get complete proteins in your diet. You can mix two incomplete proteins or an incomplete protein with a complete protein to get all the essential amino acids in adequate amounts. Some combinations are milk and cereal, peanut butter and bread, beans and rice, beans and corn tortillas, and macaroni and cheese.

Integrating the vegetarian style of eating into a non-vegetarian diet is recommended for individuals wishing to choose a healthier diet. For example, a person may choose to simply eat meat less frequently.