October is National Vegetarian Awareness Month. First created by the North American Vegetarian Society in 1977, its goal was to raise awareness about a vegetarian lifestyle, including the environmental, ethical, health, and humanitarian aspects. Vegetarian diets focus on plant- based foods, like fruits, vegetables, and grains. If you are thinking about becoming a vegetarian but don’t know where to start, here are the different types of vegetarian eating patterns to consider:
· Vegans: choose not to eat any animal products or animal byproducts and only consume plant-based foods.
· Lacto-ovo vegetarians includes plant- based foods, dairy, and eggs. This is the most common type of vegetarian diet.
· Pescatarians eat fish and seafood in addition to other plant-based foods. Some also choose to include dairy and/or eggs.
· Ovo-vegetarian: exclude all animal products except for eggs.
· Lacto-vegetarians: exclude all animal products, except for dairy products.
· Flexitarian (or semi-vegetarian): finds a balance between plant and animal foods. Flexitarians may or may not eat fish, dairy, or eggs. They may eat meat on occasion, but meat is not the main focus of their meal, it’s more of a sideshow.
Since meat is not the focus of a vegetarian diet, it’s important to get protein from plant sources, which includes nuts and nut butters, beans, seeds, and whole grains. There are many health benefits of plant- based protein including increased fiber and phytochemicals. Try these five tips to incorporate more plant- based proteins into your diet.
1. Make a big batch of lentils and add them to your salads, tacos or even nachos throughout the week.
2. Add seeds or nut butters to your morning smoothies. My favorite is hemp seeds for their nutty taste and omega-3 content.
3. Try plant- based dips, like hummus in your sandwiches or wraps.
4. Try adding new types of beans to soups, stews, and chili. My personal favorite is adzuki beans because they don’t need to be soaked prior to cooking.
5. Boost the fiber and protein content of your baked goods like cakes and brownies by adding some pureed beans. This works well as an egg replacer.
There are certain nutrients you should focus on getting enough of if you are a vegetarian, or considering becoming a vegetarian: calcium, vitamin D, Iron, and B12.
1. Calcium is found in dairy, but there are other ways to get it too! Calcium can be found in fortified plant milks, like almond, cashew, oat, etc., and fortified orange juice. Calcium is also found in other plant foods, like dark leafy green vegetables, beans, and almonds.
2. Vitamin D is fortified in dairy milk, but it is also fortified in most plant- based milks as well! Did you know your body can make Vitamin D? Well, if you get 15-30 minutes of sunlight every day, your organs will make all the Vitamin D you need. Keep in mind that if you have darker skin or use sunscreen, it will take longer for your body to absorb enough sunlight to make enough Vitamin D.
3. Iron is found in both animal and plant sources. Although animal sources are easier absorbed compared to plant sources, pairing some Vitamin C with plant sources of iron, like orange juice, help with absorption. Plant sources of iron include, dark leafy vegetables, raisins, and kidney beans.
4. B12 is only found in animal products. Strict vegans will likely need a supplement.
If you don’t want to commit to a full vegetarian diet but want to incorporate more of a plant- based lifestyle, try going meatless once or twice a week, like a meatless Monday! Before changing your diet, make sure to talk with your health care provider, especially if you are on any medications or a special eating plan.
This week, try some meatless meals and a bean-based dessert! I will link a few recipes in the episode resources which can be found at wvik.org/wellness. Subscribe to Wellness Wake Up Call today, wherever you listen to podcasts, and never miss out on these weekly wellness tips.
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, Nutrition and Wellness Educator for University of Illinois Extension.
Recipes:
· Pumpkin Chili https://eat-move-save.extension.illinois.edu/eat/recipes/pumpkin-chili
· Blueberry Bean Cake https://eat-move-save.extension.illinois.edu/eat/recipes/blueberry-bean-cake
Related Resources:
· https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/vegetarian-diets-9-324/
· https://extension.illinois.edu/blogs/live-well-eat-well/2023-03-02-eating-more-plant-based-proteins
· chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.extension.iastate.edu/johnson/files/documents/2021%20September%20NEWS%20Extension.pdf