The Smart Way to Be a Vegetarian

A friend who I recently began running with asked me about my weight-loss program. She wants to lose weight, and, since she's a vegetarian, she wondered if following my plan meant she had to eat meat. I told her my plan works for carnivores and vegetarians alike because it's based on fruits, veggies, whole grains, low-fat protein, fiber and water; the protein can be either animal- or vegetable-based. She looked a bit sheepish when she told me that her current vegetarian diet is sorely lacking in fruits and veggies; instead, she eats a lot of breads, crackers and starch.

Many people choose to be vegetarians because they feel it's a healthier way to eat. This can be true, but not if it means you're replacing lean meat and fish with starchy, refined carbs and sweets. Whether you eat meat or not, you MUST eat fruits and vegetables in order to have a balanced diet. There's just no way around this. To think that becoming a healthy vegetarian simply means eliminating animal products is to do yourself a disservice.

If you're a vegetarian (or want to become one) and wish to eat healthfully, start by replacing meat and fish with vegetable-based proteins, such as tofu, nuts, beans and (if you choose to eat them) eggs and low-fat cheeses. You need these protein sources for many different functions. In addition, make sure you're eating enough servings of fruits, vegetables and whole grains each day, not overdoing on fats or sweets, and getting enough calcium. Multivitamins are a must if you're cutting out an entire food group from your diet. In fact, you must be diligent about your diet if you're eliminating ANY category of foods so that you're replacing the nutrients you would otherwise be getting from that category.

Being vegetarian can be a smart move--if you do it the smart way.