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Compared with meat eaters, vegetarians tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals (plant chemicals), such as carotenoids and flavonoids.
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Partial vegetarians: Avoid meat but may eat fish (pesco-vegetarian, pescatarian) or poultry (pollo-vegetarian).Ĭan becoming a vegetarian protect you against major diseases? Ovo vegetarians: Eat no meat, poultry, fish, or dairy products, but do eat eggs. Lacto vegetarians: Eat no meat, poultry, fish, or eggs, but do consume dairy products. Lacto-ovo vegetarians: Do not eat meat, poultry, or fish, but do eat eggs and dairy products. Vegans (total vegetarians): Do not eat meat, poultry, fish, or any products derived from animals, including eggs, dairy products, and gelatin. But people with many different dietary patterns call themselves vegetarians, including the following: Strictly speaking, vegetarians are people who don't eat meat, poultry, or seafood. If better health is your goal, here are some things to consider. Only you can decide whether a vegetarian diet is right for you. Even if you don't want to become a complete vegetarian, you can steer your diet in that direction with a few simple substitutions, such as plant-based sources of protein - beans or tofu, for example - or fish instead of meat a couple of times a week. For example, a Mediterranean eating pattern - known to be associated with longer life and reduced risk of several chronic illnesses - features an emphasis on plant foods with a sparing use of meat. You can get many of the health benefits of being vegetarian without going all the way. So it's also important to practice portion control, read food labels, and engage in regular physical activity. And always keep in mind that if you eat too many calories, even from nutritious, low-fat, plant-based foods, you'll gain weight. It's also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and canola oil. A diet of soda, cheese pizza, and candy, after all, is technically "vegetarian." For health, it's important to make sure that you eat a wide variety of fruits, vegetables, and whole grains. Unless you follow recommended guidelines on nutrition, fat consumption, and weight control, becoming a vegetarian won't necessarily be good for you. "Appropriately planned" is the operative term. According to the American Dietetic Association, "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses. Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Becoming a vegetarian has become more appealing and accessible, thanks to the year-round availability of fresh produce, more vegetarian dining options, and the growing culinary influence of cultures with largely plant-based diets. Some people follow a largely vegetarian diet because they can't afford to eat meat. People become vegetarians for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock, or a desire to eat in a way that avoids excessive use of environmental resources.