In 2006, North Americans consumed about one third of the world’s meat. That figure helps explain why many Canadians and Americans think of their diets as meat-centric. Yet in the past decade, a growing number of people in both countries have turned to vegetarian patterns for environmental reasons, health considerations, and ethical concerns. The question many readers ask is whether a plant-based diet could work for them, and if meat eaters should consider giving it a try.
WHAT IS IT? Vegetarians are people who eat primarily plant products and exclude all animal products such as beef, fish and poultry from their diets. There are several types of vegetarians. For example, basic vegetarians avoid eating animal flesh, but some dairy and egg products may be included. Vegans take the most stringent approach and do not permit any animal products of any kind. This includes foods prepared with animal labor, such as eggs, dairy, and honey. Vegans also avoid using animal-derived products in daily life; many do not wear leather because it comes from cows, silk because it comes from silkworms, or wool because it comes from sheep.
HEALTH WISE Many vegetarians pursue this lifestyle for potential health benefits. When meat is removed from the diet, total saturated fat intake often declines, which can lower the risk of heart and vascular diseases — major causes of death in Canada and the United States. Some people also point to lower intake of certain environmental contaminants in plant-based foods. At the same time, concerns exist about growth hormones and antibiotics used in livestock, and researchers continue to study their possible effects on humans. While the evidence is not conclusive, many find that a well-planned vegetarian or vegan diet supports energy and well-being when attention is paid to nutrient balance.
SAVE THE ANIMALS People choose vegetarianism for religious, cultural, or personal reasons as well. Many view animal farming as cruel or unethical and believe animals should be spared unnecessary suffering. They argue that changing farming practices and reducing meat consumption can lessen harm to sentient beings while still providing nutritious options.
THE FLIP SIDE There are drawbacks to excluding meat. Vegetarians can miss out on certain nutrients that are abundant in animal foods, such as omega-3 fatty acids, iron, and calcium. However, these nutrients can be found in plant-based sources or enriched products, and careful planning can help close any gaps. With a balanced approach, vegetarians and vegans can meet daily needs, but attention is needed to ensure adequate intake of all essential vitamins and minerals. In some cases, supplements or fortified foods are helpful. Focus on a varied plant menu.
CHEW ON THIS If you are considering vegetarianism, here are key nutrients to monitor and practical ways to replace them with non-meat options.
| Nutrient You Could Be Missing | Make it Up with a Non-Meat Alternative |
| Omega 3 fatty acids | Soy, walnuts, hempseed and flaxseed |
| Essential amino acids | Rice, beans and hummus |
| Iron | Dark green leafy vegetables like spinach and broccoli |
| Vitamin B12 | For Vegetarians- Dairy products and eggs For Vegans – Fortified soy, rice and almond drinks |