World Vegetarian Day, established by the North American Vegetarian Society in 1977, is celebrated annually on October 1. Regardless of your current dietary choices, October is an excellent time to consider the benefits of reducing meat consumption and exploring the diverse world of vegetarian food.
Carefully planned vegetarian diets support better health when compared to the Standard American Diet (SAD) because they are lower in saturated fats and cholesterol and higher in fiber, vitamins, minerals, essential antioxidants and phytochemicals from fruit and vegetables. Even people who rely only on whole plant foods typically have a sufficient protein intake.
Adopting a plant-centric diet may reduce the risk of heart disease, cancer, and type 2 diabetes. The SAD way of eating, with high levels of red meat (beef, lamb and pork), cured deli meats and insufficient intake of nutrient-rich plants, is associated with chronic diseases.
Six plant-dominant diets incorporate a variety of vegetables, fruits, grains, dried beans, peas, avocados, nuts and seeds.
- 100 percent
- whole food plant exclusive: only includes food from plant sources that are minimally processed.
- Lacto-ovo-vegetarian: A plant-dominant diet that includes eggs and dairy products (such as milk, yogurt and cheese).
- Lacto-vegetarian: Excludes all animal-derived foods except dairy.
- Ovo-vegetarian: Excludes all animal-derived foods except eggs.
- Pesci-vegetarian: This diet includes fish and may or may not include dairy and eggs.
- Veganism: Restricts all animal-derived products. A well-planned vegan diet can be healthy, but since the overarching concern is animal welfare, food quality is not the primary concern.
Eight Steps to Become More Plant-Centric
Eat lots of vegetables. You can count vegetables in casseroles, soups, sauces (like marinara) and condiments (like salsa) toward your daily goal of at least five servings. Enjoy raw, roasted, grilled or sautéed vegetables in salads, soups and as a side dish. I’m a big fan of frozen vegetables because they don’t spoil and are easy to prepare.
Pump up the pulses. Cooked beans, lentils, garbanzo beans, and split peas are protein-rich. Organic canned beans are low in sodium, inexpensive and convenient.
Add mushrooms. All cooked mushroom varieties are nutrient-dense and make your taste buds think you are eating meat. Try replacing half of the ground meat in burgers with finely chopped mushrooms you cooked and cooled.
Replace meat with omega-3-rich seafood twice a week and fish or shellfish as often as you like. Salmon, sardines, rainbow trout and barramundi are available in most markets and are excellent sources of healthy fats. You can stir-fry shrimp or scallops with a variety of vegetables.
Make meat a supporting star. Let animal protein support the star characters: vegetables, beans and whole grains. When you choose an animal-derived protein, devote just a quarter of your plate to this choice.
Make one meal meatless. Choose high-quality plant protein for either lunch or dinner. Instead of bacon, ham, or sausage add vegetables and mushrooms to your morning egg scramble. For an even healthier option, try a tofu scramble.
Chew the fat. Although high in healthy fats, nuts, peanuts, sunflower seeds, olives and avocados are sources of protein. Nuts add crunch and interest to vegetarian dishes, and avocados can serve as a healthier alternative to less healthy fat sources.
Include probiotic-rich dairy products. Unsweetened yogurt, kefir and cultured cottage cheese are excellent sources of protein that provide active cultures, which can help improve gut health for most people. Nondairy sources of probiotics include soy yogurt, lacto-fermented vegetables (such as cabbage and beets), tempeh and miso.
As you transition from a meat-centric diet to one centered on plants, be flexible and treat yourself kindly. Focus on following a well-planned diet that incorporates a variety of fruits, vegetables, nuts, beans and grains to provide a range of essential nutrients. For recipe and menu ideas, the Old Ways website is an excellent resource. You can also consider using one of the many meal kits or food delivery services.
Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Although mostly retired, she remains passionate about sharing her nutritional knowledge with others. Always consult your medical provider before making lifestyle changes.
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