George Bernard Shaw, Socrates, Plato and Aristotle were all vegetarians. It is built into the philosophy of several religious faiths like Seventh Day Adventists, Buddhists and Hare Krishnas.
Many people today are vegetarian for a range of reasons. These include concern about the world environment or the practices around farming animals for consumption, or because they seek optimum health.
While only 2 to 3 per cent of the population are completely vegetarian, many more are eating meatless meals (think of Meatless Monday dinners) and restaurants now offer a wider range of meat-free choices.
Different types of plant diets
Vegans
Vegans are total vegetarians, avoiding all foods of animal origin, including honey and gelatin. They live on products of the plant kingdom relying on grains, vegetables, pulses, nuts and fruits. They also avoid leather, wool, cosmetics, soap and shampoo products derived from animal ingredients or tested on animals.
Vegetarians can be divided into:
Lacto vegetarians
Lacto vegetarians eat dairy, but avoid all other foods derived from animals.
Lacto-ovo vegetarians
Lacto-ovo vegetarians consume dairy foods and eggs as well as plant foods. This diet is recommended for children, pregnant or breastfeeding women.
Semi-vegetarians or pesco-vegetarians or flexitarians
People on this diet eat dairy foods and eggs, plus the occasional meal with fish or chicken (white meats). The key is the quantity of vegetables and legumes they consume. Many early studies reported positive findings on strict vegetarians but in reality they were eating more of this type of diet—which is nutritionally closer to the ideal.
Fruitarians
Those on this diet subsist on only fruit and nuts. It is considered too limited, and may lead to nutrient deficiencies.
The potential pitfalls of vegetarian and vegan diets
There are some nutrients likely to be in short supply when following a vegetarian diet.
- Vitamin B12
- Iron
- Calcium
- Zinc
- Omega-3 oils
Avoid these by eating a little free-range eggs or the occasional cheese or yoghurt with your vegetables.
This is an edited extract from Catherine Saxelby’s Food and Nutrition Companion published by Hardie Grant Books. RRP $39.99 available from all good bookshops.
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