What is a Vegetarian?

"Vegetarian" is derived from the latin root "vegetare" meaning "to grow". There are many types of vegetarians. When one thinks of a vegetarian, you generally think of a person who doesn't eat meat. But, there are other types. A true and pure vegetarian does not eat meat at all, which means no poultry or fish either. A lacto-ovo vegetarian does not eat meat, fish, or poultry but eats dairy products and eggs. This means that a lacto vegetarian eats dairy but not eggs, and an ovo vegetarian eats eggs but not dairy products. A vegan is a person who excludes all forms of animal products from their diet. This includes meat, dairy, eggs, and things such as honey or gelatin. A semi-vegetarian is a person who doesn't eat meat, but eats small amounts of fish and poultry. A pesci-vegetarian is a person who doesn't eat meat or poultry, but does eats fish.



The reason for people to "go vegetarian" is mostly for the benefit of the environment. By not eating excessive amounts of meats, we are caring for the animals in the way that we let them live their lives because they deserve to. Animals weren't originally given to us for food or clothing or for manual labor. Being a vegetarian helps you to not consume too many fats because you don't eat the saturated fats that are in pig and cow meats. Being a vegetarian is difficult to achieve, but people try to because you decrease risk of heart disease, lower blood pressure, decrease risk of some cancers and lower risk of obesity. With all those pros, comes cons such as you sometimes get a lack of nutrients because of the vegetarian diet.

Macronutrients

A healthy diet should consist of all three macronutrients which are, fats, carbohydrates, and proteins. Macronutrients is derived from the word macro, meaning large. Therefore macronutrients means that the nutrients (fats, carbohydrates, proteins) should be taken in large amounts. Fats, carbohydrates, and fats p

rovide energy or calories that allows the body to properly function and grow. A gram of protein or carbohydrates is equivalent to 4 calories, while a gram of fat equals 9. So why exactly are each of the macronutrients imp

ortant? Do we really need them? And I thought fat and carbs where bad for you?

Carbohydrates:

Let's start off with carbohydrates. Carbohydrates is the the main macronutrient that should be eaten in the largest amounts. A healthy diet should consist of about 45- 60% carbohydrates, or 6-11 servings a day. Carbohydrates are an essential part of the diet because it is the bodies main source of energy. Unlike fats, carbohydrates are used for immediate use energy. So before a big sports game a coach may instruct you to

carbo-load so you can have energy for your upcoming game. Carbohydrates not only provide you with an adequate amount of energy, but they are also needed to help control your kidneys, brain, muscles, and even your central nervous system. Carbs are even needed to help with waste elimination. Fibers (a type of carbohydrate that cannot be digested) go through a persons intestinal tract. By doing this the fibers push the waste out of our bodies, much like the function of a broom. Diets high in fiber are proven to decrease risks of obesity and heart disease, and can even help to lower your cholesterol. Vegetarian diets tend to be high in fibers because foods such as whole grain products, vegetables, and fruits are packed with fibers. Therefore being a vegetarian can help to boost the amount of fib

er you take in.

So you've probably heard that carbs are bad for you, but that's because you've only heard half the story. There are two types of carbs, the refined carbohydrates, aka the "bad carbs" and the complex carbohydrates, aka the "good carbs." The bad carbs are usually the main cause of diabetes. When you eat bad carbs, the sugar is quickly broken down into blood sugar, which them leads to too much insulin, which often leads to an increase in hunger, which results in diabetes and insulin-resistance. However, complex carbohydrates are good for you. Complex carbohydrates slowly break down giving you a better satisfied meal. As a vegetarian you can incorporate many complex carbohydrates into your diet. Healthy, vegetarian friendly foods include, whole grain pasta, cooked oatmeal, nuts, seeds, beans, fruits, vegetables, and other nutritious foods.

Protein:

Next we will move on to protein. Protein is found in foods such as beans, nuts, vegetables, tofu, and meats. However if ever on a vegetarian diet, meat would be out of the question. Since meat contains so much protein, you must think about resorting to alternative foods such as

beans, vegetables, and soy products. Although it is said that it is not usually difficult for an American teenager to consume a sufficient amount of proteins, it is still smart to be cautious that you do eat a good amount because protein is an essential part to a diet. Protein helps with growth, tissue repair, and immune function. It is especially vital that a teenager gets a healthy amount of protein because as teenagers we are still growing and changing day by day. A lack of protein could damage the growth rate, and wouldn't we all love to be tall? A good recommended intake is about 41.2-45.4 g. of proteins for a teenage vegetarian female, and 42.1-55.2 g of protein for a teenage vegetarian male.

Fats (lipids):

Although fat is viewed as a "bad" thing, some fats are actually needed to live a healthy life. Fats, like carbohydrates are used as a source of energy. Carbohydrates immediately burn their energy, but carbohydrates are stored and used if no other form of energy can be burned. Fat is usually stored around the hips, thighs, and lower abdomen. Fat also acts like a cushion. It protects our organs and it can also help to absorb vitamins (A, D, E, K). Fat can be found in food such as meat, milk products, nuts, poultry, butter/oil, and salad dressings. However being a vegetarian, you would have to cut meat and poultry out of your fat diet, and this could either benefit or hurt you.

There are 3 types of fats, saturated, trans, and unsaturated, probably 3 that you have heard before. Saturated fat is considered a "bad" fat. It can increase your cholesterol level which increases your chance of getting heart disease, so if you plan on lowering your saturated fat intake, you should avoid foods such as butter, chocolate, cream sauces, and high-fat dairy products. Trans fat is much like saturated fats, it too can also raise your cholesterol level. So you should definitely try to avoid foods with trans fat. Unsaturated fats on the other hand can actually benefit you. Unsaturated fats are usually found in oily fishes, so being a vegetarian, it would be extremely hard to find such with unsaturated fats. Unsaturated fats make acids for the body that the body could not make on its own. These acids are thought to enhance memory, and also reduce the risk of heart rate. Try to limit your fats to about 25-35% of your caloric intake.

Your caloric intake is based on weight, age, and activity level. To calculate your caloric intake, you can go to http://www.dietnation.com/weight-loss-tools/calorie-calculator.aspx. Or you can take your BMR (Basal Metabolic Rate) and multiply it depending on ur activity level.

If you get:
Little or no exercise, multiply your BMR by 1.2.
Light activity, multiply your BMR by 1.3
3-5 days of exercise, multiply your BMR by 1.5
3-7 hard days of exercise, multiply your BMR by 1.7

3-Day Meal Plan:

DAY TWO:


DAY THREE:

Pros of being a Vegetarian

There are many benefits to becoming a vegetarian. Assuming a proper and healthy vegetarian diet, guided by a registered dietitian, results such as decreased risk of heart disease, lower blood, pressure, decreased risks of some types of cancer, and lower risk for obesity are likely to occur.

But, the benefits of becoming a vegetarian don't end at yourself, they also have a positive impact on the rest of the world, such as the environment and animals. Vegetarianism represents a more hopeful move towards a cleaner and more empathetic world. It also represents a reduction in world hunger.

Meat production has a negative impact on tropical rain forests, soil stability, and the quality of our air and water. If you have environmental concerns, these are some things you should consider. In the United States, millions and millions of chickens and other animals are cruelly slaughtered for food each year. If you are concerned for the environment in which they live and the conditions that they are killed, then vegetarianism may be something to consider.

Cons of being a Vegetarian

The main problem in a vegetarian diet is getting the right nutrients and the right amount. And, as a teen, you are going to need lots of nutrients to fuel your growth (i.e. protein and calcium). In a vegan diet, nutritional deficiencies are common because of the limitations. So, if you are a teen interested in veganism, you should consider seeing a registered dietitian to help plan out a healthy meal plan.

Key nutrients in a vegetarian diet are iron, calcium, vitamin D, vitamin B12, protein, and zinc. Iron is important in a healthy diet because it plays an important role in red blood cell formation. Lack of iron can cause anemia (shortage of red blood cells). Also, in girls iron is lost in menstruation, so more needs to be intaken to replenish the loss. Some sources of iron are sea vegetables (nori, wakame, dulse), soy beans, dried fruit, tofu, and broccoli. Calcium is a key nutrient because it helps build strong, healthy bones. A lack of calcium can lead to osteoporosis. Some sources of calcium are milk, yogurt, tofu, green leafy veggies, and dried figs. Vitamin D is important to calcium absorption, so a lack of it will lead to the same problems as a lack of calcium. Some sources of vitamin D are cow's milk, sunshine, fortified soy milk, and/or a vitamin D supplement. Vitamin B12 is important in a diet of a vegetarian because it is a nutrient commonly attained through animal products. A lack of this can lead to anemia, weak muscles, and poor memory. However, some other sources of vitamin B12 are fortified soy milk, breakfast cereals, and/or a supplement. Because protein helps to keep muscles stay strong, it should be eaten regularly. Some sources of protein for a teen vegetarian are eggs, dairy products, nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereal, and vegetables. Some sources of zinc are dried beans, nuts, soy products, and tofu.

In conclusion...

Vegetarianism is good for the environment, and it can, in theory, help your health, and lower risks for many diseases, but you must be careful and really think about how to do this process.  In order to still get your recommended amount of nutrients, you should see a dietitian because they would know a special diet perfect for you.  After you meet with your dietitian, you should get a check-up every so often to make sure your body is getting all the vitamins and minerals it needs.  You also have to think about if this is the best choice for you to choose given everything else in your life, (school, family, friends, peer pressure, homework) will you still have time to think about what you eat when you're in a rush?  As a teenager, your body is growing so you have to take advantage of that now.  If becoming a vegetarian means that you have to deprive yourself of eating things you know are good for you and you like, then maybe it can wait a few years, there's more than enough time to diet. 

Sources:
Gavin, Mary L. Becoming a Vegetarian. September 2006. TeensHealth. 30 November 2008.

Mangels, Reed. Vegetarian Nutrition for Teenagers. 14 May 2003. The Vegetarian Resource Group. 30 November 2008.

Ransohoff, Katie. Vegetarianism in Teens. November 2004. Palo Alto Medical Foundation. 30 November 2008.

"Macronutrients: the Importance of Carbohydrate, Protein and Fat."  What is a Macronutrient?  2008.  Mckinley Heath Center. 1 December 2008