I.

Introduction

Vegetarianism, practice of eating foods from the plant kingdom. There are several types of vegetarians. While all vegetarians avoid some or all animal foods—that is, meat, poultry, fish, eggs, and milk—semi-vegetarians avoid meat but eat poultry and other animal foods. Lacto-ovo-vegetarians avoid poultry and fish as well as meat, but do include milk and eggs in their diets. The only animal foods consumed by lacto-vegetarians are milk products. Some vegetarians practice veganism, eating no animal foods at all. Many vegans avoid wearing animal products, such as leather and wool, and are also more likely than other vegetarians to shun alcoholic beverages, processed foods, and foods grown with chemical fertilizers or pesticides.

II.

The Evolution of Vegetarianism

Historically, vegetarianism was often based on philosophical beliefs. Followers of certain sects of Hinduism and Buddhism have a centuries-old tradition of not eating animal flesh because of beliefs in the sacredness of all life and the reincarnation of souls into the bodies of other living things. Roman Catholic Trappist monks still practice vegetarianism to fulfill their vows of austerity and self-sacrifice.

Modern vegetarianism entered public consciousness during the 19th century. Beginning in 1847, the Vegetarian Society, a British nonreligious organization, popularized the term vegetarian. The promotion of vegetarianism gained strength worldwide in 1908 when the International Vegetarian Union was founded; the Union, which brings together vegetarian societies from all over the world in a series of congresses, is still operating as a nonprofit organization. Some 20th-century vegetarians tend to reject eating meat because they believe that the killing of animals is both unnecessary and cruel. Other vegetarians also believe that using available land to raise vegetables and grain instead of cattle and other animals makes good economic and ecological sense.

III.

Vegetarianism and Health

More recently, people have adopted vegetarian diets based on scientific studies showing that diets high in fatty animal foods may contribute to the early development of disease, including obesity, coronary artery disease, high blood pressure, diabetes mellitus, and colorectal cancer. The United States Surgeon General’s 1988 report on nutrition and health urged Americans to reduce their intakes of animal fats, such as those found in meat and dairy products, and to increase consumption of fruits, vegetables, and whole grains.

The vegetarian plant-based diet typically has the advantage of being low in saturated fat, cholesterol, and salt, but it can be lacking in other ways. Vegetarians need to plan their diets with special care in order to obtain the essential nutrients received from diets that include meat, fish, and poultry. Following the Pyramid Food Guide published by the Department of Agriculture can help vegetarians meet all their nutritional requirements. At the bottom of the pyramid are the grains, vegetables, and fruits that are recommended to form the foundation of a healthful diet. In the middle of the pyramid are foods from the milk group and the meat and beans group, which are prescribed in moderate amounts. At the top of the pyramid are high-fat and sugary foods, indicating that they should be eaten in small amounts or avoided altogether.

In adapting the pyramid food guide, vegetarians need to eat other foods, such as fortified grains and cereals, that provide necessary nutrients like iron, zinc, vitamin D, and some B vitamins like B₁₂ and B₆. Vegetarians who avoid milk products must find alternatives that are high in calcium and vitamin D, such as fortified soy milk. Lacto-ovo-vegetarians can use eggs, nuts, peanut butter, dry beans, peas, and lentils in place of choices from the meat group.

With carefully planned diets and a wide variety of foods, it is possible for some lacto-ovo-vegetarian adults to get all essential nutrients without supplements, but the food pyramid is more difficult to adapt for those on vegan diets. The American Dietetic Association (ADA) recommends that vegans, as well as vegetarians with especially high nutrient needs such as athletes or pregnant women, consider vitamin and mineral supplements. In particular, vegans need a source of vitamin B₁₂ in the form of a supplement, since animal products are the only food sources of this vitamin. They must also be sure to get enough of vitamins B₂ and B₆, and D, as well as adequate intakes of calcium, iron, zinc, selenium, and other minerals that most Americans obtain from animal foods. The ADA also recommends that infants and children on a vegetarian diet take vitamin supplements for iron, calcium, vitamins B₁₂ and D, and other nutrients to nurture healthy growth.