nutrition
By Laura Berger
Living on the Veg of Life Everything you need to know before going vegetarian
L
aura Berger is a Westerville dietitian with a knack for cooking and a passion for helping others reach their own health goals, too. This issue, we asked her questions about diet myths, healthful food choices and mindful lifestyle decisions. We’re hungry for answers and Berger is serving them up hot! Let’s discuss vegetarianism. Do you encourage a vegetarian diet or lifestyle? Vegetarianism can mean something different to everyone. Some vegetarians choose to include fish, eggs and/or dairy, or just choose to exclude red meat or pork. Vegans, on the other hand, do not consume any animal foods. Going vegetarian is a personal choice that I support if it is done healthfully.
I think many of the benefits associated with a vegetarian diet come from changing poor eating habits in general, such as fast food, processed meats, deep fried meats or consuming too much animal protein in relation to vegetables and other plant foods. These healthier habits are ones that anyone can adopt. I generally recommend that if you are consuming meat, aim for unprocessed sources, including organic dairy products, pasture raised eggs, wild caught fish and organic (grass-fed) meats, from local sources if possible. Arguably many of the negative health effects from meat and protein foods come from how the animals were raised, what they were fed, and how those foods were processed and prepared. One risk of vegetarianism is not adding in enough vegetables, healthy fat or un-
processed plant proteins to replace animal foods, which I see causing intense sugar or carbohydrate cravings. There are also vitamins and minerals of concern that need to be intentionally sought out and included from plant sources every day to prevent deficiencies: iron, B12, zinc, vitamin D, calcium, omega-3 fatty acids and other B vitamins are some of the main ones. Bottom line: No single eating pattern will fit every individual, and health concerns should be considered prior to adopting any new diet. At the end of the day, the less processed the food in your diet is, the better. Do vegetarians need meat substitutes like vegan burgers/fake chicken? The answer here is no. However, there is a definite dietary need for protein. Until recent years, vegetarians and meat eaters
Plant-Based Protien Options
Legumes
Nuts & Seeds
Whole Grains
Other
Lentils; peas; chickpeas; black, kidney and pinto beans
Almonds, walnuts, cashews, macadamia nuts, sunflower and pumpkin seeds
Quinoa, rice, teff, farro, barley and sorghum
Tofu, tempeh, chia seeds, flax seeds, hemp seeds and nutritional yeast
Plant-based protein powders can also be helpful. I recommend one made from pea and/or rice protein with minimal additives or artificial ingredients. 12 May/June 2021
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