Imagine looking at a menu and not being able to eat anything because everything has meat. It's hard to go out to dinner with friends if you're a vegetarian, especially if they are meat eaters.
Many people wonder how it's possible to go without eating meat. The assumption is that vegetarians are simply unhealthy and that humans need meat to survive.
However, this is not true and with a little careful planning, you can safely cut meat from your diet and start reaping the benefits of vegetarianism. People who don't eat meat have a lower risk for heart disease, cancer, obesity and strokes, along with greater energy levels according to www.weightlossresources.co.uk/diet/vegetarian.htm.
There are many tasty meat-alternatives on the market now. From fib ribs to imitation lobster, most grocery stores now carry vegetarian options. Many restaurants offer vegetarian menus and will make popular dishes without meat.
For some people this dietary change is more symbolic than nutritious. This was the case for journalism senior Josh Babin who said he cut meat out of his diet in stages.
"Less than a year ago I stopped eating red meat, but I was still eating other animal products," Babin said. "Most people never make an actual change, even though they are against animal cruelty; I am doing my part."
Animal ethics aside, the bigger concern is whether these alternatives offer the same nutritional benefits as meat. Vitamins D and B12, protein, iron, calcium and zinc are vital for bodily functions. These nutrients are, in fact, found in various foods that do not contain meat.
Dairy products and eggs contain the recommended amounts of vitamins D and B12. Dairy products are also a good source of calcium and protein, which is one of the biggest concerns for vegetarians. Other sources of calcium include dark green vegetables, such as broccoli. Tofu is especially rich in protein, as are dried beans and nuts.
Red meat, a great source of iron for most people, can easily be substituted with eggs, dried fruits and whole grains. Meatless eaters can get their daily dose of zinc from cereal, nuts and legumes.
Although it's easy to replace meat as a source of nutrients in our diet, people considering vegetarianism still need to plan their diet carefully to make sure they eat a variety of food.
Because you are essentially cutting out an entire food group, the American Dietetic Association has produced a food guide especially for vegetarians. It features new food groups, such as "calcium-rich foods" as well as "legumes, nuts, and other protein-rich foods" to go along with groups such as "fruits and vegetables" from the original pyramid.
"The hardest part about being a vegetarian has been finding recipes that aren't built around
meat," Babin said.
The new vegetarian food guide focuses on foods that are commonly consumed by vegetarians, making it a great improvement from that of the original food guide, which put more focus on ways to meet dietary requirements.
As the evidence mounts that vegetarian diets are healthier, more people are making the switch, and there are many resources available to them. Web sites like www.goveg.com feature recipes, videos and even a free vegetarian starter kit.
"It's been really easy," Babin said, regarding his diet change.
Babin said he might consider becoming vegan -- cutting all animal products out of his diet -- in the future.
By taking it one step at a time, anyone can begin a meatless diet and stay healthy at the same time.
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