Health Options Alan Titchenal  & Joannie Dobbs                   Wednesday, September 17, 1997

Design your vegetarian diet wisely

Before the recent E. coli out­break in hamburger, about 5 percent of the U.S. population called themselves vegetarians. Reasons for this choice vary with personal philosophy. However, some of the most common reasons are: known health benefits, it makes them feel better, religious reasons, not wanting to harm animals, or a combination of these reasons.

Since the recent outbreak, the topic of vegetarianism is being discussed more often by people of all ages. At the same time, an increasing number of individuals who do not consume beef but do consume chicken or fish incorrectly call themselves vegetarians. This is causing quite a bit of confusion, both with health professionals and restaurants.

First, to set the record straight, there are various types of vegetarians. But by definition, a vegetarian does not eat any animal-flesh foods including animal-based broths, stocks, oyster and fish sauces, and gelatins. They do not eat any sea­food, poultry or game animals.

Vegans are the strictest vegetarians and do not consume any animal products, including eggs, milk products and honey.

Ovo, lacto and ovo-lacto vegetarians consume animal products that do not harm the animal. And as the name implies ovo-lacto vegetarians consume eggs and milk.

Semi-vegetarian is probably the best term for those who are decreasing the intake of animal products in their diets, but who occasionally eat fish or chicken.

Recently the most common question we've received is whether a vegetarian diet is more healthful than a diet that includes meat. There is a growing body of evidence to indicate that vegetarian diets have many health benefits. However, “junk” vegetarian diets do exist as well. After all, soft drinks, chips, french fries, many snack foods and vegetable oils are all vegetarian. If these foods make up the majority of calories in a diet, you are likely to have a “junk diet” with or without animal products.

A healthy vegetarian diet is based on the same principals as any type of healthy diet – variety, wholesomeness, balance and moderation. Because many people in the United States have unbalanced diets, adding more fruits and vegetables can provide important nutrients. Increasing the amounts of starchy foods like grains, potatoes, poi, etc. and decreasing the amounts of higher fat foods like meats, oils and sweets can also help to balance the diet.

However, just removing the meat from a poor diet can actually result in a worse diet. And substi­tuting equal amounts of cheese and nuts for meat can cause weight gain. Poorly designed vegetarian diets can be low in calcium, iron, zinc and vitamins B-12 and B-2.

A well-designed vegetarian diet consists of a wide variety of fruits and vegetables. Dishes containing beans, peas, lentils and tofu are used in place of meat, poultry and fish. Tofu made with calcium salts, beverages like calcium-fortified orange juice and large quantities of some green vegetables can provide the calcium you require, if milk products are not consumed. Bread products, which are fortified with iron and some vitamins, can provide needed nutrients. However, if you don't consume eggs or milk products, it is wise to take a vitamin supplement that contains vitamin B-12.

These tips can help to avoid turning a “junk” meat-based diet into a “junk” vegetarian diet.

By the way, many types of food poisoning occur in vegetarian diets, too. A recent outbreak of E. coli poisoning in unpasteurized apple juice caused a recall of that product. Safe food handling practices are as important today as ever and cannot be over-stressed.