Vegetarianism is not just a diet, it’s a lifestyle. However, if you do not monitor your vegetarian diet, it could present health risks. Here is what you need to know about vegetarianism.Back in the day when it was appropriate to drag women into caves by the hair, humans ate a lot less meat. But in today’s world, meat is everywhere. 

We have factories geared towards the mass slaughter of animals to feed our meat-crazy population, and this continues to upset animal rights activists all over the world. For this reason – and many more - people are turning to vegetarianism. However, while humans are perfectly capable of living healthily on fruit and veg, if they don’t know how to balance their food groups, they could end up malnourished. So whether you are a beginner, diehard vegetarian or just curious, here is a guide to being a healthy vegetarian.

Why become a vegetarian?
There are three main reasons why people turn to vegetarianism: politics, health, and religion. In an effort to take a stand against the treatment of animals as a mass produced food source, many people refrain from eating meat altogether. Ethical vegetarians are concerned with the animal cruelty and environmental damage associated with meat consumption.

Others believe that a vegetarian lifestyle is a healthier lifestyle. There have been studies that state that vegetarians are less likely to suffer from heart disease, type-two diabetes and high blood pressure.

Religion is also a reason why people take on a vegetarian diet. Religions – such as Hinduism and Buddhism – view vegetarianism as the ideal way to live life as it promotes life, a non-violent lifestyle and spiritual wellbeing. When Kosher or Halaal meat is not offered, practicing Muslims and Jews often exercise vegetarianism.

Others say that children with a high IQ often become vegetarians as they see the environmental, health and ethical benefits of a vegetarian lifestyle. However, whether you choose to become a vegetarian because of your politics, health, religion, or because you are just super smart, you still need to know how to monitor your diet.

What sort of vegetarian would you want to be?
There are three types of vegetarians:
1.    Lacto-ovo vegetarians
This vegetarian diet excludes the usual red meat, fish and poultry but permits the consumption of milk and eggs.

2.    Lacto vegetarians
This vegetarian goes one step further from the exclusion of meat in their diet, and omits the use of eggs too.

3.    Vegans
Vegans are the only vegetarians that prohibit the consumption of all foods of animal origin (this includes milk and eggs).

Important nutrients:
So you are now a practicing vegetarian, what now? Well for starters, you need to be aware of how much protein, calcium, iron and zinc you are getting in your diet.

Protein
Your protein consumption will definitely be reduced when moving from meat to a vegetarian diet, and will have to be monitored thereafter. If you are a lacto-ovo vegetarian, eggs will be a form of quality protein, and you should aim to have one a day. If you choose to exclude eggs from your diet, then you should ideally aim to eat more tofu, soya mince, nuts and legumes (such as beans, lentils, peas and chickpeas) at every meal.

Calcium
Vegetarians are at risk of osteoporosis. This is why it’s important to get enough calcium in your diet. If you are a vegetarian who consumes milk, then that is the obvious source of your calcium consumption. If you decide to eat fish, then that will be another source of calcium (from canned fish with bones such as salmon and pilchards)

However, as a vegan, it’s a little more difficult. Dark green, leafy vegetables, nuts (almonds), seeds, oranges, dried fruit and flour are some of the foods that can provide you with calcium. You should also consider taking calcium supplements.

Iron
Red meat, chicken and fish are the best sources of absorbable iron, so an exclusion of this from your diet can place you at risk for iron deficiency. If you are a lacto-ovo vegetarian, then egg yolk will be a great source of iron for you. Otherwise, barley, baked beans, tomatoes, apricots and raisins, whole-wheat bread, soya mince, nuts, seeds and dark green leafy vegetables are your plant foods that will provide you with iron.

The iron absorption of food is lowered when the food is eaten with eggs, bran, Ceylon tea and coffee. Try to eat iron-rich foods separate from these foods and beverages.

Zinc
Zinc is an important mineral that plays a large role in digestion and metabolism. Milk and dairy products are a good source of zinc but if you don’t consume milk products, then zinc intake can become problematic.

Make sure you include zinc-rich foods in your diet, such as milk and dairy products, wholegrains, dry beans and nuts. Keep in mind that soya products are also a fairly good source of zinc.

Vitamin B
We mainly get vitamin B12 from animal food sources. If you're a lacto-ovo vegetarian, you should be okay, but if you don't consume eggs or dairy, consider taking a B12 supplement.

Vitamin B2 (riboflavin) could also be lacking from your vegetarian diet. Low fat milk, cheese and wholegrain breads are some of the sources for egg and milk vegetarians. Spinach and broccoli are also other great sources of vitamin B2.

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