Those of you who have been reading since the beginning know that I used to be a fairly strict vegetarian.
I became a vegetarian in college for largely ethical reasons– the treatment of animals, the scarcity of land on which pastured grazing animals could live, our inability to feed the whole world with such high quality meat, as well as the health reasons- more energy, lighter energetics of food, less animal fat and saturated fat. (However, I wouldn’t say I was eating very healthfully at the time.)
When we got married, I loved that it was an inexpensive way to eat close to the earth.
Some of our favorite vegetarian meals: Veggie Frittata, Homemade Falafals, White Bean Ratatouille, and Curried Squash Stew
I avoided meat for most of the last ten years, and still feel my best on a diet with less meat. But I’ve learned a lot about my body through the nutrition school, and now understand that the success of a vegetarian diet will vary dramatically from individual to individual. This can be based on a number of things, including:
- Genetic predisposition and background
- Blood type
- Aryuveda type (winter, spring, fall)
- Ability to tolerate and digest beans, soy and grains
- Closely monitoring energy levels related to particular foods
Recently, I’ve noticed my body craving more meat (especially in marathon training) and I began incorporating it about once or twice a week.
A vegetarian diet has been included in effective treatment for sorts of conditions, and has been tied to the prevention of heart disease, and cancer. Some of the benefits include reduced constipation, less exposure to toxicity in food such as food borne illnesses and antibiotics, increased antioxidants, and even better athletic performance for some individuals.
However, there is also a growing body of literature revealing the positive affects of saturated fats, even those from (pastured) animal products. The bottom line, of course, is that there is no one diet that works for everyone.
For those who are vegetarian or want to be, here are five ways to ensure that you are doing vegetarianism well:
- Pay attention to calcium: Dairy eaters can use yogurt, non-dairy eaters should incorporate lots of greens, almonds, tofu, figs, white beans, etc
- Use a B12 supplement: Found in animal foods, B12 is required for proper red blood cell formation, neurological function, and DNA synthesis
- Get Vitamin D: Proper amounts can be attained from limited sun exposure daily
- Incorporate Iron: Ensure your diet includes iron rich foods, such as soybeans, lentils, spinach, tofu, swiss chard, black beans, quinoa, etc
- Include Zinc: No single plant food is high in zinc, but good amounts can be found by combining whole foods such as nuts, seeds, whole grains, and leafy greens
Do you see the trend in the powerhouse foods for vegetarians? If you can happily eat beans, lentils, quinoa, brown rice, nuts, seeds and generous amounts of greens daily, you can meet all of your nutrition requirements as a healthy, happy vegetarian.
Likewise, if you cut out meat and eat bagels and cream cheese, peanut butter sandwiches, pasta and ice cream (as I did in college), you would be lacking some crucial nutrients for health.
Have you determined if your body prefers more or less animal protein? Have you ever been a vegetarian the “wrong” way?
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I love sharing health information here, but I also recognize that most of you are more interested in running and training. I’m starting a newsletter where I will share quick and easy health tips and other fun findings 1-2 times per month.
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this is so timely and interesting. I have been a vegetarian for over 20 years. While eating on the plan, I contacted the author and she told me how hard it is to lose weight on a vegetarian diet, which I found very interesting. Great post!
Natalie recently posted..Reduced Exercise, 2 weeks & HUMMUS!
I’m glad you find it interesting, I am fascinated by it as well! And yes, while some people do lose weight by going vegetarian, it’s much easier to replace that protein with less nutritious carbs and end up gaining instead.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
I found out the hard way that my body needs a little meat. I don’t eat a ton of it but I need it for fuel.
Natalie recently posted..Bling bling
Our bodies have a way of getting our attention, don’t they? Glad you’ve discovered a good balance for you.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
When I first reduced the amount of meat I ate I did it all wrong. Like you, it was the college diet of carbs. Now I eat lots of greens, wide range of veg, beans, nuts and seeds. I’ve been having fish at least once a week an feel good with that. No other meat even remotely appeals to me.
Love the nutrition nuggets! Thanks for sharing!
Angela @ Happy Fit Mama recently posted..Lately
You are the perfect example of vegetarian done well, my friend!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
I actually used to be a vegan, but I started finding clumps of hair in the drain. Now that I know I can’t have soy due to my thyroid, I stick to meat. Chicken is my go to protein at this point.
Sarah S @RunningOnWords recently posted..And now for something completely different
Losing hair is a great sign that something isn’t working! You definitely sound like the body type that does best with meat. Don’t think I knew that about you being vegan… although do I remember you mentioning a hippie phase…?
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Hahaha, yeah, that totally happened. I definitely owned a copy of the album “Meat is Murder” and posted PETA pamphlets outside my dorm room. They went really well with the “No Blood for Oil” shirt. Everyone gets to be weird at 15.
Sarah S @RunningOnWords recently posted..And now for something completely different
Great timing on this post for me. I am a few weeks into my vegetarian Lent and have done really well eating the types of foods you highlight here. It seems a bit harder when I don’t have time to cook because the vegetarian frozen entrees are so heavy on pasta and cheese (instead of the ones I usually have that include chicken and veggies) but that just gives me more reason to do that menu planning.
Coco recently posted..Recipe Roulette: Broccoli Soup And Three Bean Salad
Very good point… beans, lentils, whole grains… these foods all take time to cook (and soak, etc). It can be hard to find quick, healthy vegetarian options. I’m impressed with how well you’ve been doing!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Interesting! I struggle with getting enough protein and iron on a veg diet since my digestive system doesn’t really like it when I eat a lot of beans, tempeh, or raw veggies. Yeah… that makes things a little challenging! haha
Tiff @ Love Sweat and Beers recently posted..WIAandAandAW
Yes, that does make it tricky! I like your balanced approach to your diet.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Those are all great things to watch, but I would add protein too! It’s especially important for athletes!
I was vegetarian and then vegan for a while… I understand the appeal but – like you – as my training intensified my body craved more meat.
Laura @ Sprint 2 the Table recently posted..Quick Breakfast Bread Pudding + WIAW
Yes, great point, Laura!! By eating lots of iron and zinc rich foods, vegetarians should hit appropriate levels of protein. But that could definitely be #6 on the list!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
IM PRINTING THIS OUT (Im old school like that
) as I knew so little of this already….
Miz recently posted..We *are* all SUPERWOMEN.
great post for ALL types of eaters!!
Linz @ Itz Linz recently posted..Soggy Salad Eater
Mike and I have slowly been phasing out meats and eat a seafood+eggs+veggies/fruits type of diet (does that qualify as pescatarians?) i eat chicken every now and again, but for the most part, we both feel so much better since making the switch. We both make sure to include a lot of leafy greens, nuts, and beans to keep our nutrients up
Definitely signing up!
beka @ rebecca roams recently posted..Weekly Workouts Roundup + Core Work
Sounds like a great diet- glad you’re feeling so good on it! It’s amazing how the same diet can make one person feel amazing and another feel bad… it takes experimenting, which obviously you have been willing to do.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
I admire your ability to be so versatile with your vegetarianism
I try to be Pescatarian once but it didn’t quite work out for me with my health stuff going on.
Kat recently posted..Get that protein! A Designer Whey review
Sounds much like my college diet! But we were young and somehow managed to survive
I am still surprised by how much people don’t understand about being vegetarian and how simple it really is with planning to eat right without meat 
Jen recently posted..Raising my determined, social child and surviving
Laura – I always love reading your blog. Your post today was really outstanding. I love the information you share here! Great, great job!
Wendy Flynn recently posted..The Great Wall of China Marathon
Thanks for your sweet words, Wendy! I really appreciate that.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Very helpful information for those looking to live a vegetarian lifestyle. I think a lot of people go about it (as well as other forms of eating) all wrong. Making sure you’re still getting the nutrients you need is so important!
Since cutting out legumes and grains from my Paleo Challenge, I have little to no digestive issues any more so I think my body isn’t really a huge fan. Such a bummer since I love garbonzo beans, hummus and black beans!
Giselle@myhealthyhappyhome recently posted..WIAW + First Blogiversary Giveaway!
I’m so glad I have a paleo friend to remind me of the advantages of that diet.
It’s awesome that you learned about your grain/beans issue, and not uncommon for people to have issues with those foods.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Great info! I find I can eat little to no meat but have never been a full fledged vegetarian. Avoiding soy is my biggest challenge.
Marcia recently posted..Exciting News and the End of an Affair
Great post Laura. I could easily eat vegetarian for life (vegan a little more difficult because of the dairy, eggs). I have met soooo many vegetarians who just got it wrong. One girl I counseled was vegetarian and thought she ate healthy but she literally ate NO vegetables. Just white rice, tofu, noodles. Still cracks me up to think about it.
Melanie @ Nutritious Eats recently posted..Schwan’s Home Delivery Review
Oh wow! I knew some people with similar eating habits, too… sometimes vegetarian/vegan is such a fad, people jump on board without really understanding what about that diet makes it healthy or unhealthy.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
I really like this post because I have heard so many times that someone tried to be vegetarian then felt like total poo. So it’s often assumed that I should have no energy blahblahblah. Like I’m some anomale. When I first stopped eating meat, I didn’t pay as much attention to protein, but I slowly tried to learn more about nutrition and how to make sure I was getting in enough protein, iron, B vitamins and such. That’s made all the difference. It can take a little thought and planning at first, but after a while, you don’t really have to think about it. Just second nature. But I do think everyone has to listen to their bodies first and foremost.
Heather (Where’s the Beach) recently posted..More XTrain Workouts
Good for you for doing that research yourself! And I do think there are people who flourish on a vegetarian diet and there are those who flourish on a diet with meat, we’re all different. What works for you isn’t necessarily going to work for them. I wish people didn’t have to make assumptions!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
I don’t eat a lot of beef but I do eat a lot of fish and chicken
Great post!
Kierston @candyfit recently posted..Fitness Competition Eats: A Taste of Progress!
I cut out meat when I was 18 – it started off because I have issues with red meat and digestive issues it creates – causes a lot of bad bad things. I loved a good burger but it would incapacitate me. That lead to all meat eventually. I was in college so pretty much did not have a great diet. I loaded up on ALL the wrong things. I was actually quite overweight (I was prior as well but this didn’t make me “healthier”)
I actually began incorporating meat back in when I started my journey to being healthy. Still very rare to have red meat although shockingly do not have such a hard time with it anymore (perhaps it was just overloaded in my diet back then)
I do go meatless probably half the week just by choice. I love tempeh, tofu and bean based meals and I could eat veggies on veggies. I find the best diet for me is one with variety but if I am craving something meat wise I usually listen to what my body dictates.
Gianna @ Run, Lift, Repeat recently posted..Winning is FUN
Wow, what a journey! I’m glad you’ve found your way back around to a healthy balance for you. Red meat gets a bad wrap, but if you can tolerate it, there are all sorts of extra benefits in beef, too, particularly from pastured animals.
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Great post, Laura! I totally agree with the 5 nutrients that vegetarians need to consider . . . especially if they’re active, right!?! I was pretty much vegetarian (pescatarian actually–I still ate seafood once in a while) for a while a couple of years ago, but wasn’t feeling the best. When I added animal protein back into my diet, I felt a million times better. I was actually kind of bummed about it. But anyways, I do eat animal protein now, but I also eat quite a few vegetarian meals. I’ve just had to find the balance of foods that fuels me best.
Michelle @ Eat Move Balance recently posted..Steamed Lobster Tails (and preparation how-to)
Haha! I totally get being bummed about adding meat back in. I felt the same way… I love the idea of being a strict vegetarian, but have realized my body likes a little more flexibility. Glad you’ve found that balance for you!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
I love this post because it taught me a lot I didn’t know. I’ll be honest, I am not a vegetarian, I grew up having meat at just about every meal. Especially Venison (Dad was a deer hunter and it was a cheap way for our family to stock the freezer for a very long time). I don’t think I could ever be vegetarian as I crave meat a lot, but I have gotten much smarter about it over the years. I don’t eat red meat nearly as much as I used to, and the majority of my meat is chicken and fish. Looking at my diet, I do go multiple days a week without meat ( I get my protein from dairy sources and peanut butter mainly.. a lot of it). I have found I feel much better when I watch how much meat I am taking in. Again, I won’t go vegetarian ( I don’t think my body could take it, I think it relies on animal protein too much), but I will take it into diet consideration to try and find a good balance. Love the tips you gave and cant wait to try some new recipes!
Laura recently posted..Feel the Beat
I don’t think you should go vegetarian either. You’ve got a great balance. It isn’t meat that is bad, especially when it comes from wild game like venison. The problem comes in more with some of the factory-farmed and processed meats.
I think some people have this vegetarian guilt that they should be eating less meat, but again, some body types thrive on animal protein and sounds like you are one of them. Thanks for sharing, Laura!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Great post! Ive been a vegetarian for over a year now and love it. Ive always said though that I became a vegetarian for my health and that if it hurt me I would add back in healthy poultry and fish.
Erin @ Girl Gone Veggie recently posted..Mexican Dining at Plaza Azteca
That’s a great attitude to have, Erin!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
great info! I feel best when I eat limited meat, but I always get low on iron. I need to pay better attention so I make sure I am eating foods that will help with that.
Iron is a tricky one. Do you have a cast iron skillet? I’m obsessed with ours.
And it really does help boost the iron in your food, oddly enough!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Awesome, Laura! I was a vegetarian (and even for a short period, vegan) for a number of years until one day, my body started craving meat. Intensely craving meat. For the most part, I stay pescetarian but do notice occasionally strong cravings for chicken if I’ve been lifting weights a lot or just having an increase in activity for a while.
I’m glad you wrote about supplementing B12 – I think a lot of people are unaware of the fact that vitamin is missing from a vegetarian diet!
Rachel B @ Busy Mama Fitness recently posted..Let’s Talk About Weight Loss Plateaus
Training with weights is very hard to do well on a vegetarian diet, although it can be done! That’s great that your body told you loud and clear what it needed. And yes, B12 is so crucial!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
Good post! I know many vegetarians who, while having animal kindness on their minds, end up eating just a high starchy diet as a vegetarian. I never like to really say anything about it, other than to just always stress to “always eat your veggies” but in reality, they really aren’t being any healthier than a meat eater then. I am not a vegetarian myself (although love love animals) … but I am not a huge meat eater. As you mentioned that some have trouble with beans, I am that one! I just stick to eggs and lean turkey mostly if I do eat meat. Red meat is almost never in our house.
Christina recently posted..Tempo runs and headbands for Pediatric Cancer Research
Eggs and turkey are such great protein sources. Bummer that you have trouble with beans- you’re certainly not alone. I think my husband could take or leave them, but I love beans!
Laura recently posted..Where’s the Beef? 5 Necessary nutrients for a vegetarian diet
I’ve tried going veggie, but my body really hates having beans as a staple. That said, I eat meat maybe once a day.
Karen recently posted..Foggy Bottom Milk Run 10 Mile race report
Great info, and this is such a valuable post. I knew quite a few people that would go vegetarian to lose weight (not a great reason IMO) and would get lazy and eat tons of pasta, cheese laden items, etc… I think it is super important for this info to be out there!
Kelly @ Cupcake Kelly’s recently posted..Year of Baking: Bake It In A Cake’s The Ultimate Birthday Cupcake
I don’t know that I’d ever go vegetarian, and we eat meat or fish most nights of the week, but I do always try to get the highest quality poultry and meat that I can, and it’s always the smallest portion on my plate. Great info here, though, for anyone who is vegetarian!
Michelle recently posted..You Never Know Until You Try
GREAT post! Something so important to know.
Tina @ Best Body Fitness recently posted..That’s A Wrap
Awesome post Laura! I’m not and never have been a vegetarian. But I have a few friends that are. I’m going to share this post with them!
Mindy @ Road Runner Girl recently posted..Digital Running Interstate Challenge
I feel healthier with less meat, but sometimes I really crave it. And I couldn’t have gone without meat during pregnancy! It definitely takes time and learning to do it well! Very helpful post!
Jess recently posted..Chocolate Chip Cookies
I will never be veggie, but I am trying to eat healthier overall which means working in more vegetables and healthy grains and less junk. Do you have a recipe for the Homemade Falafals? They sound and look fab!
Abby @ BackAtSquareZero recently posted..It’s Official – Marathon #2
I have definitely been a vegetarian the “wrong” way in the past. But now I concentrate on being a healthy eater and getting my protein in the right ways. My body seems to prefer less animal protein so I only eat fish, but I still eat things like Greek yogurt and eggs.
Jen @ Jens Best Life recently posted..Hey Body… Get It Together!
These are such great tips. I first became vegetarian in high school but did not think about nutrition at all. Basically cut out meat but just ate bread and pasta. Even when I was older, I knew that I wasn’t doing the best job getting all the nutrients that I needed. Now, I eat fish and have added meat back into my diet mainly because my body was craving it during my second pregnancy. So I listened. I don’t eat it all the time but every once in a while. PS love that you are starting a newsletter!
Christine @ Love, Life, Surf recently posted..Cooking Vegan 101: The Secrets It Took Me 12 Months To Learn
yes yes! Zinc, b vitamins, and iron. SO important to add in for vegans and vegetarians. But the good thing is that there are great supplements out there now too.
Thos pictures look amazing! Great tips.I did vegetarian the ‘wrong’ way in college too. I was probably always spiking and crashing my insulin with all the carbs I was eating. I’m much smarter now, though I’m not vegetarian I eat and cook in a much more balanced way.
Sarah @RunFarGirl recently posted..Persevere: Endorphin Warrior Training Bracelet Review & Giveaway
These are great tips for doing vegan the healthy way. I’m actually not vegetarian, but somehow during pregnancy one of my food aversions is meat. I realized that I needed to get my protein nutrients a different way and legumes and quinoa are among my favorites.
Jane recently posted..Tasty and Healthy Veggie Soup Recipe
SUCH a great post! I became a vegetarian twice in the past 10 years…am not now b/c like you, I felt like my body was craving meat (happened when I was pregnant with AJ). The first time I didn’t pay attention to any of the things you mentioned – I ate a ton of salads but a lot of the other foods were nutrient-poor and I became anemic and felt like crap. The 2nd time I did a better job but found that I couldn’t keep my weight on – it was not good. I will gladly take a huge salad packed with beans and veggies over meat any day of the week but find that I feel better when I incorporate some sort of meat (I only eat chicken, turkey, and beef) a few times/week.
Michele @ Nycrunningmama recently posted..Behind the Scenes
Great information! I have considered going vegetarian at times (it’s hard because my husband eats Paleo). If I ever do its great to know what I need to be making sure I get enough of as far as nutrients go.
I was a vegetarian for 15 years. I noticed a lot of my other veggie friends didn’t really eat a lot of balance and they tended to lean more towards starchy items like bread and pasta. I think there are so many other ways to get GOOD nutrients and still have really tasty food. Thanks for your tips!
Travel Spot recently posted..What I Love: Not
When I was a vegetarian at first (when I was a teenager) I was an awful vegetarian- I lived off pasta with tomato sauce, toast, and cornflakes (with salad and fruit in there too). Never got much protein or anything, and probably not a good balance of nutrients. I think the key to a good balanced diet is eating un processed foods, and a range of them- you can be a very unhealthy meat eater or a healthy one- same with vegetarians, vegans etc.
Maria @ runningcupcake recently posted..Guest post- Where to stay for the London Marathon
All that food looks yummy! I’ve never been a vegetarian, I wanted to be but my mom wouldn’t let me haha. I do only eat chicken and turkey, though, and I don’t eat seafood.
I don’t eat red meat, etc. for a lot of reasons and if Mike wouldn’t “wither away” (in his opinion) I would probably try to attempt to be a vegetarian.
Jamie @ couchtoironwoman recently posted..Thursday Facts
love this post!
I’ve been a vegetarian for about 4 months now (though I didn’t eat meat often before either). I eat seafood once in a while (salmon, shrimp, tilapia) but I eat a lot of greens, beans, quinoa, and lentils–I try to focus on fruits and veggies and eat a good variety. Being vegetarian has definitely encouraged me to try more veggies and so far I’m loving it!
Danica @ It’s Progression recently posted..workouts 3/10 – 3/16: training week 1
This is very helpful. I’d like to share something I learned recently that would be of interest to your other readers in colder climes – that in the winter, above a certain latitude the sun’s rays are too oblique for your body to produce vitamin D. I thought I was making plenty since I run outside every day, but now I know that as a resident of New England I need to take a supplement. Here is a useful article: http://www.health.harvard.edu/newsweek/time-for-more-vitamin-d.htm
Thanks for sharing that, Kita! I learned the hard way when living in the northeast too, and now in Texas my levels have sky rocketed naturally. You’re right, climate has so much to do with it!
Laura recently posted..Accentuate the Positive
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