Vegetarian And Vegan Diets

For some, it's an ethical choice. For others, it's a religious requirement. Still others do it because they believe it is better for their health.

Whatever the reason, people who follow vegetarian and vegan diets give up eating meat. "Meat" is generally considered to be anything coming from a dead animal. This includes fish, seafood, poultry, wild game and other meat products, such as gelatin and broth.

Instead of meat, vegetarians and vegans eat lots of vegetables, fruits, grains, lentils and nuts. Many nutritious meat substitutes, such as soy, also are available to them.

Vegetarianism has been around for a long time. Several South Asian religions going back centuries, including Hinduism and Jainism, embrace the practice. Greek mathematician Pythagoras and his followers are believed to have abstained from eating meat. The British founded the first vegetarian society in the mid-19th century. "Hippies" and other counterculture groups in the 1960s popularized vegetarianism as a way to "get back to the earth."

However, vegetarianism does not mean the same thing to everyone. Its proponents usually fall into one of four categories.

Veganism is the most restrictive of the four groups. A vegan abstains from eating food products originating from live animals, such as milk, eggs and honey, as well as dead animals. Vegan meals are strictly based on plants and nuts.

Two other categories are ovo vegetarianism and lacto vegetarianism. The former permits eggs but no dairy products, while the latter allows dairy products but no eggs.

The fourth category, and the one most widely practiced around the world, is lacto-ovo vegetarianism. A lacto-ovo vegetarian eats dairy products and eggs. Both of these forms permit cheese to be eaten, as long as it is not made with rennet. Rennet is an enzyme used to "set" cheese that comes from a calf's stomach.

Because they get no animal protein, vegetarians and vegans must find alternative sources for this nutrient. Some good non-meat protein sources include beans and other legumes, seitan (processed wheat gluten) and soy products (tofu, tempeh, soy milk, soy nuts).

Mushrooms also are used as a meat substitute, particularly portabella mushrooms. They have less protein than a soy burger and their texture is similar to meat.

An industry of veggie-friendly prepared foods has sprung up in recent years. Brand names such as Morningstar Farms, Lightlife, Yves Veggie Cuisine, Gardenburger and Boca pepper retail food stores as well as health food stores. Their products range from the venerable veggie burgers and tofu dogs to sandwich wraps, breakfast links, pizzas, soups and more. What's more, many of these look-alike meat substitutes are lower in fat than the real-meat items.

And what if you don't feel like cooking at home tonight? As vegetarianism moves farther into the mainstream of Western society, restaurants - including fast-food chains - are offering more veggie-acceptable items on their menus. Burger King has its BK Veggie Burger, McDonald's has its Fruit & Walnut Salad and Subway has its Veggie Melt and Veggie Patty sandwiches. (Vegans still have a bit more difficulty in the "real world," although the recent interest in raw food is spurring the growth of restaurants specializing in this type of cuisine.)

People who opt for vegetarianism often do so to lose weight. They figure eliminating high-fat meats will make weight loss easier and faster. While weight loss is possible, it's not always a slam-dunk. Nuts are notorious for their high caloric content. Deep-fried zucchini (even if it's fried in vegetable oil) is not going to do you any favors, either. And substituting loads pastas and other carbohydrates for protein-rich meat will put the pounds on, not take them off.

As with any other type of diet, the watchword is "balance." The U.S. Department of Agriculture offers some helpful tips on what to include in meatless meal plans at its web site, www.mypyramid.gov/tips_resources/vegetarian_diets. html.

A multivitamin might be helpful to achieve the recommended amount of daily nutrients. Your doctor or nutritionist can guide you in this area.

Switching to a meatless diet is not always easy. Most of us enjoy some kind of "comfort food" that comes from an animal - a bacon/lettuce/tomato sandwich, meat loaf, fried chicken, Gummy Bears. Fortunately, it's becoming easier to find and work meat alternatives into meals for those who make the effort and commitment.

The bottom line: a vegetarian or vegan diet can be a healthy and satisfying option for the person who adopts it - not to mention the animal that doesn't wind up as the main course!