The American Dietetic Association estimates about 2.5 percent of American adults are vegetarians (i.e., they eat no meat, fish or poultry). There are several variations of the diet. Lactovegetarians eat a diet based on plant foods, cheeses and other dairy products. Ovo-lactovegetarians eat plant foods, cheese, dairy products and eggs. Semi-vegetarians eat plant foods, cheese, dairy products, eggs, chicken and fish (they do not eat red meat). Vegans avoid all animal products and by-products, like soaps derived from animals, honey, leather, silk, wool and fur.

Vegetarian Diets and Health

A well planned vegetarian diet provides adequate nutrition for people of all ages, from children to pregnant women, seniors and athletes. Since the diets are mainly plant-based, vegetarians tend to have lower intakes of saturated fats and cholesterol and are less likely than meat-eaters to become overweight or obese. Meat eaters who switch to a vegetarian diet report having fewer digestive problems, better quality of sleep and more energy.

There are some nutritional considerations for vegetarians to keep in mind. For non-vegetarians, meat is the traditional source of protein and iron. A varied diet containing nuts, seeds, whole grains, green vegetables, potatoes, pasta, chick peas, peanut butter and tofu will provide an adequate amount of protein for the vegetarian. Iron can be obtained from foods like dried beans, spinach, chard, kidney beans, beet greens and peas. Vitamin B-12, another important nutrient in animal-derived foods, can be found in dairy products, eggs and fortified foods. For vegetarians who avoid milk and dairy products, calcium can be obtained from soy milk, tofu, kale, broccoli and collard greens.

Making the Change

In Austin, Texas, a group of firemen decided to make the change to a vegetarian diet when one of the men was found to have a very high cholesterol level. The firefighters say the change wasn't easy for everyone. The men eat meals together and had to find foods that would be appealing to everyone. They had to learn new ways to plan a balanced meal, shop for food and cook creative and tasty foods. One of the hardest obstacles was overcoming the learned tendency to rely on meat-based meals.

The firemen have adapted to their new eating choices. And the enthusiasm appears to be spreading. Some other groups have asked for advice and recipes for healthier meals at their own stations.

The American Dietetic Association has some suggestions for people who would like to make the change to a vegetarian diet:

Ease into the transition. While some people find they can easily adapt to a meatless diet, many people find they miss the traditional foods or quickly tire of eating "greens and grains." Most people already eat some vegetarian foods, like peanut butter, spaghetti, cereals and salads. Try to incorporate these "familiar" foods into the diet more often.

Start with one or two vegetarian meals a week. There are many different kinds of meat-substitutes available, like veggie burgers and meat-less sausages, hot dogs, and "chicken" patties. Soy milk, soy cheese and soy yogurt can be used in place of the traditional dairy counterparts. Slowly add a vegetarian meal or two each week or so until you have made a complete switch.

Use your favorite recipes. Adapt some of the recipes you already use into meatless meals. Spaghetti, lasagna and some other foods can be made without meat. You can also add tofu for the "meat." Extra seasonings can be added for more flavor.

Look for new recipes. Be creative. Experiment with foods to come up with combinations that are colorful and have different kinds of tastes and textures. If you're not the creative type, look for new recipes. The Vegetarian Resource Group offers many suggestions for vegetarian meals. Vegetarian cookbooks can be purchased online or through local bookstores.

Some of the Austin firemen are writing a book to help others make the transition to a vegetarian or vegan diet. They hope to have the book available later this year.

For information about vegetarian diets and nutrition:

American Dietetic Association

USDA

The Vegetarian Resource Group