Your Starting Guide to a Vegetarian Diet

You’ve probably heard me say one more than one occasion, “…a man in his 50s has different needs than a man in his 20s…” and this is especially true when it comes to our diets. We’ve been wanting to provide more information (and have received quite a few requests) to have our team dietitian, Michelle, start up a series on the vegetarian and vegan lifestyles and diets. This is her first of a three part series (more to follow) with this blog on – Your Starting Guide to a Vegetarian Diet. We hope you enjoy it!

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Roughly 5% of Americans, including an estimated 2.5 million people over the age of 55 identify as vegetarian. The reasons people choose a predominately plant-based diet can be complex and varied. Some make the choice out of deference to the lives of animals and out of concern for the environment, while others are motivated primarily by health concerns. Often, these categories overlap. Let’s take a look at the basics of vegetarianism, and how it can be implemented as a safe and nutritious eating pattern.

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Variations of Vegetarianism

“Vegetarian” is an umbrella term loosely defined as a person who does not eat meat, and it encompasses several different subcategories depending on an individual’s preferences.

• Lacto-Ovo vegetarians exclude meat, fish, and poultry, but consume dairy and eggs.
• Lacto-vegetarians exclude meat, fish, poultry, and eggs, but consume dairy products.
• Ovo-vegetarians exclude meat, fish, poultry, and dairy products, but consume eggs.
• Pescatarians exclude meat, poultry, and eggs, but consume fish and seafood.\
• Vegans abstain from animal-based products completely, including lard, gelatin, and other foods that contain animal-based ingredients. Some vegans even exclude honey.

Are Vegetarian Diets Healthy?

The health benefits of a plant-based diet are a primary motivating factor for many vegetarians. Research has consistently demonstrated that plant-based eating patterns correlate with a lower overall risk of coronary artery disease, reduced risk factors for heart disease and diabetes such as hypertension, decreased arterial plaque build-up and hyperglycemia, healthy weight maintenance, and an overall decreased risk of death.

Vegetarian diets tend to be higher in fiber, potassium, and vitamin C than diets than animal protein-based diets, and a smaller proportion of calories tend to come from fat. These are likely the key factors responsible for the observed health benefits of vegetarian-style diets. Additionally, people who eat plant-based diets for health purposes tend to adopt other non-diet-related lifestyle behaviors that contribute to good health such as regular exercise, avoidance of smoking and tobacco products, and conservative alcohol consumption.

Making the Most of Your Plant-Based Diet

Planning and nutritional balance are key to reaping the health benefits of a vegetarian-style eating pattern. Many vegetarians make the mistake of replacing animal protein with empty calories from sugary carbs like packaged snacks, crackers, and other foods of limited nutritional value which can lead to vitamin and mineral deficiencies over time. Vegetarians need to make fresh vegetables, fruits, whole grains, beans, nuts, seeds, and fortified products the centerpiece of their meal planning in order to hit key nutrient targets. Consider these points when planning your diet:

1. Calcium

Essential for strong bones and teeth, calcium should be at the forefront of every vegetarian’s mind. Those who exclude dairy need to incorporate vegetables like dark, leafy greens, kale, and broccoli, as well as calcium-enriched and fortified products such as juice, cereals, soy products, and tofu. (You can find out more about a man over 50 calcium requirements here.)

2. Iron

Iron plays an important role in the oxygenation of red blood cells, and inadequate intake over time can lead to iron deficiency anemia. Many plants are rich in iron, but it’s not well-absorbed by the body compared to the heme iron in animal protein. As a result, vegans and vegetarians need to double the recommended daily requirement to meet their needs. Good sources include beans and peas, lentils, enriched cereals, whole grains, dark leafy green vegetables, and dried fruit. (Check out our blog on Iron requirements for men over 50 here.)

3. Iodine

Iodine is a mineral necessary for thyroid hormone synthesis in the body. Iodine deficiency can lead to hypothyroidism and goiter over time. Just a quarter of a teaspoon of iodized salt per day is sufficient to meet most people’s daily needs. Remember that specialty salts, such as sea salt, are typically not iodized, but your diet alone should be able to make up for the lack.

4. Omega-3s

Diets that exclude seafood and eggs are generally low in the heart-healthy omega-3 fatty acids DHA and EPA. Foods like canola and soy oil, walnuts, ground flaxseed, and soybeans are good sources of the precursor fatty acid ALA, which the body can convert to DEA and EPA, but in limited amounts. Supplementation like a daily fish oil capsule may be recommended, but always check with your doctor before taking any supplements.

5. Vitamin B-12

B-12 is required for the formation of nerve and blood cells. Adequate intake is extremely difficult to achieve in the absence of animal protein, and deficiencies can be difficult to detect until it has become severe, so it’s important for strict vegetarians and vegans to include B-12 enriched products like whole-grain breads and cereals, pasta, pulses, and lentils into their meal planning.

6. Vitamin D

Vegetarians who don’t consume dairy, or who don’t have access to adequate sunlight throughout the year will need to pay close attention to their vitamin D intake. Vitamin D, a necessary component of bone health, is added to products like cow’s milk, soy and rice milk, and some cereals and margarines. It’s important to check the nutrition facts label when choosing a product brand to see if it’s been vitamin D fortified. Supplementation may be necessary for some individuals.

Final Thoughts on Your Starting Guide to a Vegetarian Diet

With a little knowledge and close attention, vegetarian diets can be a fun and flexible eating pattern with health benefits that can extend years into the future. Interested in going vegan? Check back soon to read up on our blog on veganism to get started!

We hope that you’ve found some useful information with our piece on Your Starting Guide to a Vegetarian Diet. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!

Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

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