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Pretty good! My only recommendation is that you consider including one or two academic journal sources.
-Sadie

I agree with Sadie.  Some more academic sources would give your argument the ehtos it needs to be taken seriously.  Including some more scientific sources or studies could really help to support your argument beyond what you currently have. 

Based on the information you've acquired, I think that your argument for vegetarianism could be a very strong one.  If I were in your position and writing this paper, I would start my argument with first explaining what being a vegetarian is, and what it isn't.  This would remove any doubt or suspicions the reader may have.  After this I'd explain why this topic is important for anyone trying to live a health live and then perhaps you could make suggestions for ways to transfer to a vegetarian lifestyle?  Overall, I think you've found useful information in making an argument for why vegetarianism is the more health diet choice for anyone trying to live a long and healthy life.

Don't forget, there are always those who will oppose the argument and you should consider ways to counterargue what they say.
-Adrian

Work Cited

 

Works Cited

 

“What Does a Vegetarian Diet Consist of?, by Krista Sheehan , Demand Media <http://healthyeating.sfgate.com/vegetarian-diet-consist-of-2568.html>

“Vegetarian diets health benefits”, retrieve July 7 of 2013, <http://www.vegetarian-nutrition.info/updates/vegetarian_diets_health_benefits.php>

“Vegan Nutrition: What Does the Science Say”, A presentation by Jack Norris, R.D.. <http://www.youtube.com/watch?v=bKa0kfN0LOY>

“5 secrets for cooking vegetarian food”

<http://www.eatingwell.com/healthy_cooking/quick_healthy_cooking/5_secrets_for_cooking_vegetarian_food?page=4>

“Testimony Joshua Knox” <http://www.youtube.com/watch?v=yKX-gNv0AwU>

“5 common myths about vegetarians” <http://www.evolvingwellness.com/essay/5-common-myths-about-vegetarians>

“Vegetarian diet”, usnews.com, <http://health.usnews.com/best-diet/vegetarian-diet>

“15 tips for veggies haters”, July 6 2013 <http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters?page=4>

“Vegetarianism in America” <http://www.vegetariantimes.com/article/vegetarianism-in-america/>

“Being a Vegetarian”, brown.edu, <http://brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/being_a_vegetarian.php>

 

Summarizing!!

After doing all my research about vegetarianism I have concluded that it can be a very healthy lifestyle if it is done correctly. There are many benefits involved with diets based on grains, veggies and fruits. It is worthwhile to explore this option and look at making some changes to our diets. It might not be for everybody but it's a healthy option to consider. After recording information about becoming a vegetarian and studying this amazing topic here is a summary of what I wrote in my blog.

Did you know these facts?

• Vegetarian foods are a major source of nutrition for most people in the world.
• Vegetarians have lower rates of heart disease and some forms of cancer than non-vegetarians.
• Vegetarian diets can be simple and easy to prepare.

What is a vegetarian?

Broadly defined, a vegetarian is a person who does not eat meat, poultry, and fish. Vegetarians eat mainly fruit, vegetables, legumes, grains, seeds, and nuts. Many vegetarians eat eggs and/or dairy products but avoid hidden animal products such as beef and chicken stocks, lard, and gelatin.
The American Dietetic Association (ADA) classifies vegetarians more specifically in the following ways:

• Vegans or total vegetarians exclude all animal products (e.g. meat, poultry, fish, eggs, milk, cheese, and other dairy products). Many vegans also do not eat honey.
• Lactovegetarians exclude meat, poultry, fish, and eggs but include dairy products.
• Lacto-ovovegetarians exclude meat, poultry, and fish but include dairy products and eggs. Most vegetarians in the US are lacto-ovovegetarians.

Why are people vegetarians?

People are vegetarians for many reasons, including concern for personal health and the environment, economic and world hunger concerns, compassion for animals, belief in nonviolence, food preferences, or spiritual reasons. People may become vegetarians for one reason, and then later on adopt some of the other reasons as well. Vegetarian diets are somewhat more common among adolescents with eating disorders than in the general population.  According to the ADA position paper on vegetarian diets, however, “recent data suggest that adopting a vegetarian diet does not lead to eating disorders, rather that vegetarian diets may be selected to camouflage an existing eating disorder.”  Be sure you fully understand your own reasons for choosing vegetarianism.
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What are the health benefits of a vegetarian diet?

According to the ADA, vegetarians are at lower risk for developing:

• Heart disease
• Colorectal, ovarian, and breast cancers
• Diabetes
• Obesity
• Hypertension (high blood pressure)

This is because a healthy vegetarian diet is typically low in fat and high in fiber. However, even a vegetarian diet can be high in fat if it includes excessive amounts of fatty snack foods, fried foods, whole milk dairy products, and eggs. Therefore, a vegetarian diet, like any healthy diet, must be well planned in order to help prevent and treat certain diseases.

Are there any health risks in becoming a vegetarian?

Some vegans may have intakes for vitamin B-12, vitamin D, calcium, zinc, and occasionally riboflavin that are lower than recommended.
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Do vegetarians get proper nutrition?

The key to any healthy diet is to choose a wide variety of foods, and to consume enough calories to meet your energy needs. It is important for vegetarians to pay attention to these five categories in particular.
Protein
Protein is found in both plant foods and animal foods. The ADA has said that it is NOT necessary to combine specific foods within a meal in order to "complete" the amino acids profile of the proteins found in plant foods. Eating a wide variety of foods and enough calories during the day will fulfill your protein needs. Good sources of protein include whole grains, lentils, beans, tofu, low-fat dairy products, nuts, seeds, tempeh, eggs, and peas.
Calcium
The ADA recommends that adults 19 to 50-years-old consume at least 1000mg of calcium per day -- the equivalent of 3 cups of milk or yogurt. Vegetarians can meet their calcium needs if they consume adequate amounts of low-fat and fat-free dairy products such as milk, yogurt, and cheese. Calcium is also found in many plant foods including dark, leafy greens (e.g. spinach, kale, mustard, collard and turnip greens, and bok choy), broccoli, beans, dried figs, and sunflower seeds, as well as in calcium-fortified cereals, cereal bars and some fortified juices.
Vegans (people who don't eat any animal products) must strive to meet their daily calcium requirements by regularly including these plant sources of calcium in their diets. Many soy milk products are fortified with calcium, but be sure to check the label for this. You can also include a calcium supplement in your diet, which is available at the pharmacy in Health Services.
Vitamin D
Vitamin D helps your body absorb and use calcium. There are few foods that are naturally high in vitamin D, though. Therefore, dairy products in the US are fortified with vitamin D. Many soy milk products are also fortified with vitamin D. Your body can make its own vitamin D, but only when the skin is exposed to adequate sunlight (but that can have its own risks). People who do not consume dairy products and who do not receive direct exposure to sunlight regularly should consider taking supplemental vitamin D. The recommended intake of Vitamin D for college students is 200 international units (IU) per day.  Despite research suggesting that higher intakes of vitamin D may be protective against a variety of diseases, intakes above 2000 IU per day can result in vitamin D toxicity. Both multivitamin supplements and calcium supplements with vitamin D are available at the pharmacy in Health Services
Iron
Iron-fortified breads and cereals, dark green vegetables (e.g. spinach and broccoli), dried fruits, prune juice, blackstrap molasses, pumpkin seeds, sesame seeds, and soybean nuts are good plant sources of iron. Consuming foods high in vitamin C, such as citrus fruits or juices, tomatoes, and green peppers helps your body absorb iron from these plant sources. Cooking food in iron pots and pans will also add to your iron intake.
Vitamin B-12
Vitamin B-12 is produced in animals and by bacteria in the soil. Vegetarians who consume dairy products and/or eggs usually get enough B-12 since it is found in these foods. Vegans, however, should add vitamin B-12 fortified soy milk to their diets. Regularly taking a broad-spectrum multivitamin and mineral supplement (available at the pharmacy in Health Services) will also supply the necessary amount of B-12.

What about athletes?

Being both an athlete and a vegetarian can be challenging, especially for vegans. It can be difficult to eat a volume of food high enough to meet an athlete's high caloric needs. Vegetarians who participate in sports should be aware of their increased energy needs, and should make a concerted effort to consume sufficient calories. Click for info on sports nutrition.
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What is the healthiest way to become a vegetarian?

Some people stop eating meat "cold turkey." Others may prefer to make dietary changes more gradually. However you choose to make the change, you can begin to achieve the health benefits of vegetarianism by significantly cutting down on the amount of meats consumed, and making vegetables, fruits, legumes, and whole grains the focus of your meals. The ADA suggests the following tips for following a vegetarian diet:

• Choose whole-grain products (e.g. whole wheat bread, brown rice, or whole-grain cereals instead of refined or white grains.
• Eat a wide variety of foods.
• If you eat dairy products, choose non-fat or low-fat varieties.
• Use eggs in moderation.
• Limit intake of sweets and high fat foods.
• Use a regular source of vitamin B-12, and if sunlight exposure is limited, of vitamin D..
• Many vegetarian foods can be found in any grocery store. Specialty food stores may carry some of the more uncommon items, as well as many vegetarian convenience foods.

What are some options for a tasty vegetarian meal?

Becoming a vegetarian can be as easy as you choose to make it. Whether you enjoy preparing elaborate meals or choose quick and easy ones, vegetarian meals can be very satisfying. In order to make meal preparation easier, the ADA suggests having the following foods on hand:

• Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal
• Whole-grain breads and crackers, such as rye, whole wheat, and mixed grain
• Other grains such as barley and bulgur wheat
• Canned beans, such as pinto, black beans, and garbanzo beans
• Plant-based proteins like tofu, tempeh, and seitan
• Milk, yogurt, and fortified soy substitutes
• Rice (including brown, wild, etc.)
• Pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies
• Corn or flour tortillas
• Vegetarian soups like lentil or minestrone
• Plain frozen vegetables
• Frozen fruit juice concentrate
• Nut spreads (e.g. peanut or almond butter)
• Canned and frozen fruit

Feeding Vegetarians kids

Today I was at the library wondering if children also become vegetarians. I was wondering if it was healthy or even recommended for kids to have this kind of diet. It turns out that kids can be well off and be very healthy after becoming vegetarians.

 

 

There is important information for parents who are concerned about their kid's nutrition.

 

Q: My kid just went vegetarian. What do I need to know?

A: First, know that you are a lucky parent. Your child has just made one of the most healthful decisions any child— or adult—can make. When it comes to health benefits, going vegetarian is right up there with quitting smoking and avoiding substance abuse.

Many children today are at risk for weight problems, and things only get worse as they reach adulthood. One in three children born in 2000 will develop diabetes at some point in his or her life, according to the Centers for Disease Control and Prevention. Heart disease and diet-related cancers are epidemics. But children who are raised as vegetarians or go vegetarian gain a measure of protection against these problems. Take it from the American Dietetic Association, which released a position statement on vegetarian diets in 2009:

“Vegetarian diets are often associated with a number of health advantages, including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes. Vegetarians tend to have lower body mass index (BMI) and lower overall cancer rates.”

The ADA went on to say: “Vegetarian diets in childhood and adolescence can aid in the establishment of lifelong healthful eating patterns and can offer some important nutritional advantages.”

In other words, vegetarian diets are great, and it pays to start early.

 

Q: OK, but will vegetarian kids grow properly?

A: According to the ADA, vegetarian children grow just fine. In fact, in a study of 1,765 children and adolescents in Southern California, vegetarians actually averaged about an inch taller than their meat-eating counterparts.

And what about overall nutrition? As a good parent, you are no doubt wondering if your child is getting all the essentials. Let’s look at the nutrients parents worry about most:

Protein: There is plenty of protein in grains, vegetables, beans, and bean products (e.g., tofu, soymilk). And they do not need to be eaten in any special combinations; a normal variety of these foods, consumed over the course of a day, provides all the protein a growing child needs.

Calcium: Green leafy vegetables and legumes—or “greens and beans,” for short —are rich in calcium. This is particularly true for certain greens, such as broccoli, collards, kale, bok choy, and Brussels sprouts, in contrast to spinach, whose calcium is poorly absorbed. You’ll also find plenty of calcium in fortified foods, such as fortified orange juice or soymilk. And don’t fight over vegetables your child doesn’t like. Just serve the ones that do go over well. Tastes broaden as the years go by.

Iron: Greens and beans, which are rich in iron, come to the rescue again. Vitamin C-rich foods, such as citrus fruits, tend to enhance the absorption of iron consumed in the same meal. If you are concerned, a daily multivitamin-mineral supplement will easily have you covered.

Vitamin B12: Vitamin B12 is essential for healthy blood and nerves. It is not found in unfortified plant foods, although it is present in dairy products and eggs, which you may or may not be serving. But vitamin B12 is easy to find in many fortified breakfast cereals, fortified soymilk, and all common multivitamins. I recommend that every vegetarian or not— take a multivitamin or other convenient source of vitamin B12 every day. Even meat-eaters often run low, due to poor absorption.

So, when it comes to growth and overall health, don’t worry. Vegetarian children do really well. You should worry more about the nonvegetarians in your family.

Which brings us to the second thing you should know: it is easier for children to stick with a healthful vegetarian diet when the rest of the family is on the same path. So if your child has gone veg, it’s time for you to consider doing the same. It will help the whole family stay slim and healthy for many years to come.

 

 Rules of Thumb
Your child will get all the nutrients he or she needs if you do two things:

1. Each day, serve foods from the four healthful food groups: vegetables, fruits, legumes (beans, peas, and lentils), and whole grains.

2. Include a reliable source of vitamin B12, such as any common multivitamin or fortified foods.

Vegetarianism In America

What are some statistics and data about vegetarianism in our country?


Statistics and Studies shows:

Vegetarian Times Study Shows
7.3 Million Americans Are Vegetarians

Additional 22.8 Million Follow a Vegetarian-Inclined Diet

The just-released “Vegetarianism in America” study, published by Vegetarian Times (vegetariantimes.com), shows that 3.2 percent of U.S. adults, or 7.3 million people, follow a vegetarian-based diet. Approximately 0.5 percent, or 1 million, of those are vegans, who consume no animal products at all. In addition, 10 percent of U.S., adults, or 22.8 million people, say they largely follow a vegetarian-inclined diet.
Data for this survey were collected by the Harris Interactive Service Bureau on behalf of Vegetarian Times. The poll surveyed 5,050 respondents, a statistically representative sample of the total U.S. population. Vegetarian Times commissioned RRC Associates, a research firm in Boulder, Colo., to perform the data analysis.
The 2008 study also indicates that of the non-vegetarians surveyed 5.2 percent, or 11.9 million people, are “definitely interested” in following a vegetarian-based diet in the future.
The study also collected data on age, gender and other demographic factors. Of the vegetarians surveyed:

• 59 percent are female; 41 percent are male.
• 42.0  percent are age 18 to 34 years old; 40.7 percent are 35 to 54; and 17.4  percent are over 55.
• 57.1 percent have followed a vegetarian diet for more than 10 years; 18 percent for 5 to 10 years; 10.8  percent for 2 to 5 years, 14.1 percent for less than 2 years.

The 2008 study also indicated that over half (53 percent) of current vegetarians eat a vegetarian diet to improve their overall health. Environmental concerns were cited by 47 percent ; 39 percent cited “ natural approaches to wellness” ; 31 percent cited food-safety concerns; 54 percent cited animal welfare; 25 percent cited weight loss; and 24 percent weight maintenance.

Eat Your Vegetables: 15 Tips for Veggie Haters

What are some ways that people who dislike veggies become a little more tolerant? How can they change their perspective towards these powerful and healthy foods?




Vegetables are one of those foods people either love or hate. The problem with hating vegetables is that they are arguably the most health-promoting food group on the planet. If you aren't eating vegetables, you aren't getting all their amazing components like fiber, antioxidants, and other powerful phytochemicals.

So what's a veggie-hater to do? People who think they hate vegetables can definitely learn to embrace this colorful food group. But before we talk tips, we need to understand what causes some people to scatter when broccoli is served.

Are veggie haters born, or made? The answer seems to be both. Some of us have negative veggie experiences from our childhood that come back to haunt us as adults. Maybe you were forced to eat vegetables, or had to plow through a stack of green beans to get to dessert. Maybe you were served overcooked, mushy vegetables. Or perhaps some time in your life, you were on a fad diet where all you could eat were certain vegetables.
I trace my distaste for peas to a childhood memory of having to choke down a pile of them before I could be excused from the table. To this day you will never see me eat a spoonful of peas. I won't pick them out of a casserole or fried rice, mind you, but they stand, 40 years later, as my least favorite vegetable (no offense, Green Giant).
"If veggies are only served in ways that don't match your personal flavor preferences, they won't seem exciting," explains Karen Collins, MS, RD, nutrition advisor for the American Institute for Cancer Research. So if you love spicy food, you won't like veggies served plain; or if you love simple, earthy flavors, veggies covered with rich sauce won't appeal.
But there are also innate physical reasons why some people have an aversion to certain vegetables. According to Collins, a genetic trait has been identified that seems to make some people have extra-sensitive receptors for bitter tastes.
"They are sometimes dubbed 'super tasters' and they make up about 25% of the population," says Collins.
The vegetables that tend to be the bitter offenders are cruciferous vegetables (those from the cabbage family, including broccoli and cauliflower), some of the leafy greens, and eggplant.
But there are ways to tame the bitter taste in these nutrition-packed vegetables. Check out the tips below for help on this, and for more ways to get vegetables past the lips of even confirmed veggie haters.

Eat More Vegetables Tip No. 1: Add veggies you almost like to dishes you already love.

Eat More Vegetables Tip No. 2: Try them in soup.

Embellish your favorite soups with added veggies. Some homemade soups already contain a nice amount of vegetables, but most canned and commercial choices can stand to have their veggie quota bumped up. I love adding carrots to chicken noodle soup, and edamame or green beans to minestrone. Just add the raw or frozen vegetables while you are cooking or heating the soup.

Eat More Vegetables Tip No. 3: Slip them into salads.

Load your salads with all the veggies you enjoy (or at least tolerate). The options include cucumber, grated carrots, zucchini, green beans, onions, radishes, jicama, tomato, broccoli or cauliflower florets. You can even use spinach leaves instead of lettuce.

Eat More Vegetables Tip No. 4: Serve them raw.

Raw veggies can be more appetizing than their cooked counterparts to people who aren't crazy about vegetables. The flavors of raw veggies can be milder than those of cooked ones. And the texture is crispy, rather than mushy.

Eat More Vegetables Tip No. 5: Take raw vegetables skinny dipping.

There's nothing like a little light ranch dressing or onion dip to make a platter of raw veggies disappear. Make it super easy by using bottled light ranch, bleu cheese, or Italian dressing. To make light onion dip, stir onion soup mix into some fat-free or light sour cream.

Eat More Vegetables Tip No. 6: Sneak them into spaghetti and pizza.

Most people like spaghetti and pizza, which makes them a good place to sneak in some vegetables. Chop any vegetables your family likes (zucchini, onions, eggplant, broccoli, celery, carrots) and add them to the spaghetti sauce. The smaller you chop them, the less likely anyone will notice that they're there. Vegetables can also be a tempting topping for your pizza, adding fiber and nutrients. Any combination of the following will work well: fresh tomato, onion, bell pepper, mushroom, zucchini, artichoke hearts, fresh basil leaves, and chopped spinach.

Eat More Vegetables Tip No. 7: Drink your vegetables.

There are several good veggie juices on the market (V-8 or carrot juice), even veggie-fruit juice blends that taste great. Or, create your own veggie blend juice by blending some carrot juice with a fruit juice (like mango, tangerine, or orange juice).

Eat More Vegetables Tip No. 8: Increase the fun factor.

Let's face it: some vegetables are just more fun to eat than others. Corn on the cob (especially when grilled) continues to be fun into adulthood. So are veggie kabobs, and celery sticks filled with natural peanut butter or light cream cheese. And a zucchini half, tomato, bell pepper, or portobello mushroom stuffed with a savory filling can be as elegant as it is fun.

Eat More Vegetables Tip No. 9: Grill, baby, grill!

After you take your meat off the grill, why waste the hot coals? You'll be amazed at how great grilled veggies taste. Before grilling, just brush veggies lightly with canola or olive oil, light Italian dressing, or the same marinade you're using for your meat (make sure to use marinade that hasn't touched the raw meat). Large pieces can go straight onto the grill (portobello mushrooms, zucchini halves, large pieces of eggplant, asparagus spears). String smaller pieces onto a skewer for a veggie kabob.

Eat More Vegetables Tip No. 10: Know how to cook the stronger flavored veggies.

The strongest tasting (and smelling) vegetables are those in the cruciferous family, along with some greens, and raw eggplant. Keep in mind that generally, the longer you cook these veggies, the stronger their odor and flavor will be. The exception is eggplant, which becomes milder with cooking.
Cruciferous vegetables include cabbage, broccoli, cauliflower, and brussels sprouts. Some research has found that people who dislike cruciferous vegetables tend to have a sensitivity for tasting a substance known as PROP (a bitter tasting component).
To cut the bitterness of these veggies, there a few tricks you can have up your sleeve. Add a little olive oil (or other fat) when stir-frying or sauteing; add something salty or sour (like a drizzle of light soy sauce, balsamic vinegar, lemon, or shredded Parmesan); or glaze the vegetables with something sweet (a small spoonful of honey or orange marmalade).

Eat More Vegetables Tip No. 11: Try them where you least expect them.

You might be surprised at how well vegetables can complement the featured ingredients in many of your favorite foods. Roasted red pepper, roasted or sun-dried tomato, and/or grilled eggplant all work well in hot or cold sandwiches. Raw tomato, spinach leaves, fresh basil, grated carrots, sprouts, sliced or grated zucchini, shredded cabbage (green or purple) go well in sandwiches, wraps, and pitas. Add grated or finely chopped vegetables to meat loaf, pasta fillings (such as manicotti), and fillings for Mexican entree fillings like tacos, enchiladas, and flautas.

Eat More Vegetables Tip No. 12: Be sensitive to textural turn-offs.

If your experience is mostly with canned or overcooked vegetables, give them a "fresh" start. You might be more willing to eat vegetables prepared in more texturally pleasing ways (lightly cooked stir-fry veggies, raw veggies, or veggies lightly cooked in a steamer or microwave, just to the point where they're slightly tender but still have a nice crunch. Minimal cooking also keeps the color is bright and appealing. Consider a bright green asparagus spear, cooked just until crisp-tender. Then think about overcooked or canned asparagus, which is beyond soft in texture and has an olive green color.

Eat More Vegetables Tip No. 13: Even fast-food vegetables count.

You can even get vegetables at your favorite fast-food chain -- as long as you like salads, that is. Look for side salads or salads made with grilled chicken and choose the light or reduced-calorie dressing. Use half of the packet of dressing (it's plenty), and you'll be adding just about 25-50 calories and 0-4 grams of fat to your salad.

Eat More Vegetables Tip No. 14: Don't reward your kids (or yourself) for eating vegetables.

"Studies suggest that when we are rewarded for eating something, then the reward becomes the treat and we will not see the food itself as enjoyable," notes Collins. When this is standard table practice for vegetables, we're taught indirectly that the vegetables are the punishment we have to get through to reach our reward.

Eat More Vegetables Tip No. 15: It's all about the cheese.

When all else fails, you can always sprinkle a little grated, reduced-fat cheese over the top. If cheese sauce is more your style, drizzle it over vegetables like broccoli or cauliflower and suddenly, it's a whole different ball game. Here's a recipe for Lower Fat 3-Cheese Sauce.

Retrieve from: http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters?page=4

Some Common Questions about it.

What are common questions about being a vegetarian? How can I better inform myself and the readers about this lifestyle?

 

 

 

 

 

 

 

 

 

 

 

 

How does the Vegetarian Diet work?

Well, which kind of vegetarian do you want to be? Most choose a lacto-ovo approach, turning their backs on meat, fish, and poultry but still eating dairy products and eggs. (Lacto-vegetarians, meanwhile, also nix eggs, whereas ovo-vegetarians also nix dairy; vegans exclude all animal products.) For the lacto-ovo camp, the government’s 2010 Dietary Guidelines can help you develop a healthy plan. You can skip over the first 80 pages and just figure out how many meatless calories you should eat (Appendix 6, page 78) and where they ought to come from (Appendix 8, page 81) to get all the nutrients you need.

A daily 2,000-calorie diet, for example, should include 2 cups of fruit; 2½ cups of vegetables; 3 cups of dairy, 6 “ounce-equivalents” of grains, and 5½ ounce-equivalents of protein. The fine print will tell you how much actual food is in an ounce-equivalent. For grains, one ounce-equivalent is a slice of bread or a 6-inch tortilla; for protein, it’s an egg or quarter-cup of cooked beans. As with any diet, boredom is avoided through variation—like incorporating different-colored veggies and sources of protein to get the nutrients you need.
If that sounds tedious, countless books offer structure with vegetarian meal plans and recipes. The Internet is also full of good information. On its website, Oldways, a nonprofit food think tank, simplifies with its vegetarian food pyramid, which it codeveloped with the Harvard School of Public Health. The Mayo Clinic also offers tips to get started.
You don’t have to go cold turkey. You could start by preparing a couple meat-free dishes each week, and gradually make more substitutions—tofu in stir fry instead of chicken, say, or grilled veggie burgers instead of beef. If your aim is also weight loss, amp up your exercise routine and eat fewer calories than your daily recommended max.

Will you lose weight?

Likely. Research shows vegetarians tend to eat fewer calories, weigh less, and have a lower body mass index (a measure of body fat) than their meat-eating counterparts. If you’re doing it right—eating lots of fruits, veggies, and whole grains—you’ll likely feel full on fewer calories than you’re allowed each day. With that “calorie deficit” and a little physical activity, you’re bound to shed pounds. How quickly and whether you keep them off is up to you.

Does it have cardiovascular benefits?

Yes, provided you create a healthy plan (a French fries and doughnut diet counts as vegetarian). Research has linked vegetarian diets to reducing cholesterol, blood pressure, and the risk of heart disease. As long as you’re not devouring copious calories and you’re monitoring your saturated fat intake, you’ll tilt the heart-disease odds in your favor.

Can it prevent or control diabetes?

Yes, it’s a good option for both.

Read More

Prevention: Being overweight is one of the biggest risk factors for type 2 diabetes. If going meat-free helps you lose weight and keep it off, you’ll stand a better chance of staving off the disease. Some research has linked vegetarianism with a lower diabetes risk.
Control: It’s a healthful option, according to the American Diabetes Association. And because there are no rigid meal plans or prepackaged meals, you can ensure that what you’re eating doesn’t go against your doctor’s advice.

Are there health risks?

No, as long as you create a sensible plan.

Read More

You’ll almost certainly jack up your risk of heart disease and diabetes (and won’t do your waistline any good) if your meals revolve around white bread, cheese, and sugary, fatty desserts. If you’re worried about malnutrition, your doctor can help design your meals.
Otherwise, vegetarianism is generally safe for everyone. Children, teens, and women who are pregnant or breastfeeding can safely go meat-free. (Besides, research has linked excessive red meat consumption with cancer and heart disease.)

How well does it conform to accepted dietary guidelines?

Fat. If you make healthful choices, you should stay within the government’s recommendation that between 20 to 35 percent of daily calories come from fat.

Protein. It should keep you within the acceptable range for protein consumption.

Carbohydrates. It’s in line with the recommendation that carbs supply 45 to 65 percent of daily calories.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. It’s up to you to stay under your cap, but it shouldn’t be too hard if you eat enough fresh produce, ditch heavily processed foods, and hide the salt shaker.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

• Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. You’ll stay within or above that range.
• Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. Lots of lacto-ovo-friendly foods—produce, beans, and dairy products—are potassium powerhouses. You should at least come close to the recommendation.
• Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. Since you’re allowed dairy products, you should have no trouble. (Ovo-vegetarians may struggle but dark-green veggies like collard greens, kale, and broccoli are good, dairy-free alternatives.)
• Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Focus on yogurt and fortified foods, like cereals, to help ensure you meet the requirement.
• Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. Low-fat dairy and fortified cereals will help you meet the requirement.

How easy is it to follow?

How much do you like meat? If the thought of a turkey-free Thanksgiving isn’t a turn off, making the switch probably won’t be too hard. Plus you’re free to decide what you can’t live without (omelets? ice cream?) and whether you’ll cheat on occasion. Be mindful that healthy vegetarianism requires planning, especially if you’re a first-time convert.

Convenience:

When you want to cook, there’s a recipe somewhere that’ll suit your taste buds. When you don’t, virtually every restaurant serves up vegetarian fare. And while alcohol is technically permitted, that’s not license to binge drink.

Read More

Recipes. Limitless. Magazines, books, and websites like this one abound, offering suggestions for every meal and cuisine.
Eating out. Easy. Restaurants typically have lots of vegetarian-friendly entrées. Careful, though: Vegetarian doesn’t always mean healthy and restaurants are known for their gargantuan portions.
Alcohol. Vegetarian-friendly, but too much can thwart weight loss and damage the liver, brain, and heart. Moderation is your best bet—that’s one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine, or 1½ ounces of liquor.)
Timesavers. None, unless you hire somebody to plan your meals, shop for them, and prepare them.
Extras. N/A

Fullness:

Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. If you’ve built a healthful vegetarian diet around fiber-packed veggies, fruits, and whole grains, you shouldn’t feel hungry between meals.

Taste:

You’re making everything, so if something doesn’t taste good, you know who to blame.

How much does it cost?

It’s moderately pricey. Stocking up on produce and whole grains can get expensive, but bypassing the butcher will help keep the tab reasonable. Plus, lacto-ovo vegetarian staples like eggs and beans are some of the most affordable choices at the supermarket.

Retrieve from: http://health.usnews.com/best-diet/vegetarian-diet