Plant-based diets—with a minimum of meat, if any—are now being recommended by the American Institute of Cancer Research, the American Cancer Society, the American Heart Association, and the American Academy of Pediatrics. This style of eating means heaping the plate with vegetables and fruits, along with beans and minimally processed whole grains.

“Appropriately planned vegetarian diets are healthful, nutritionally ade-quate, and provide health benefits in the prevention and treatment of certain diseases,” says the American Dietetic Association (ADA). A plant-based diet means lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and anti-oxidants such as vitamins C and E. Vegetarians may need to take a B12 supplement, however, since animal products are the principal food sources of this vitamin.

Vegetarian Defined

First of all, be aware that there are several categories for people who choose to eat plant-based diets. Did you know that you can actually eat a little meat and still be considered one type of vegetarian?

• A vegan eats beans and legumes, fruits, grains, nuts and nut butters, seeds, and vegetables.
• An ovo-vegetarian adds eggs to the diet.
• An ovo-lacto-vegetarian includes eggs and dairy.
• The pesco-vegetarian eats fish.
• The semi-vegetarian or flexitarian includes poultry, fish, and sometimes even a bit of red meat but mainly sticks with plant foods and meatless meals.

Protein Content of Foods

Protein Requirements

*The Institute of Medicine (IOM) recommends 46 g for adult women and 56 g for adult men.

Source: US Food & Drug Administration, www.fda.gov/fdac

To learn more

• American Dietetic Association, www.eatright.org
• American Institute for Cancer Research, www.aicr.org