 What with mad cow disease, foot and mouth and bird flu, to say nothing of the rising cost of meat, is it any wonder more and more of us are going veggie? But is it healthy living on greens and fresh water, and are there any health risks?
A brief history of vegetarianism
Although it only appeared as we know it today in the 19th century, vegetarianism isn't a recent craze. Many philosophies, notably Hindu, Greek and even Christianity, have praised its virtues for a long time. In the past it was adopted for philosophical or religious reasons, although today it owes its popularity mainly to ethic, gustative, health and ecological factors. There are several types of vegetarian diets, some of which are more restrictive than others.
The most widespread is lacto-ovo vegetarianism, which consists of not eating meat but allows animal products such as eggs and dairy produce.
- A lacto vegetarian diet excludes all animal products except dairy produce. - An ovo vegetarian diet excludes all animal products except eggs.
- A pescetarian diet excludes meat but not fish.
- The most restrictive is a vegan diet, which excludes all animal products.
Nutritional particularities
- The most popular vegetarian diet (lacto vegetarianism, which includes eggs and dairy produce) can provide a balanced diet in the Western world because it includes all the essential food groups. The consumption of eggs and dairy products can prevent deficiencies caused by a lack of meat and fish because they provide the right amounts of good quality protein. In terms of micronutrients, eggs, cereals and pulses provide iron; dairy produce provides calcium; cereals (especially whole grains) provide B Vitamins; fruit and vegetables provide Vitamin A; eggs and dairy produce provide Vitamin D. - You can be a healthy vegetarian if you take all these factors into account and get a good balance of different foods (see below). In some ways, there is no better diet than a vegetarian one, because you eat less cholesterol and saturated fat than on a normal diet. - Veganism, however, carries a risk of numerous deficiencies, notably in protein, essential amino acids, iron, zinc, Vitamins A and D. Proceed with caution with this diet if you want to protect your health and figure.
An ideal day
Breakfast
Milk or dairy product
Whole grains or cereals
Fresh fruit
Lunch
Eggs
Cereals/grains and pulses
Salad
Dairy produce
Dinner
Cereals/grains and green vegetables
Dairy produce
Fresh fruit
Wholemeal bread
NB. To meet your RDA of protein, eat at least 3 to 4 helping of dairy/eggs (except if you have cholesterol problems) a day, and at least one cereal/grain-based meal (with wheat, corn, oat, rye or barley) teamed with beans, lentils, peas or soya. The rest of your diet should be composed of fruit, vegetables, oil-producing seeds (such as walnuts and almonds) and bread.
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Vegetarian diets
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