Thinking of Going Vegetarian?

By Katie Einzig, The Ohio State University

Most college students pick up burgers and chicken fingers on their way back to the dorm after a night out, but some have decided to go meat-free. But why give up meat?

Some students make the switch for improved health. Ohio Department of Health dietetic technician Cara Miller says the main benefit of removing meat, a main source of fat, from your diet is to prevent obesity, an all too common problem on college campuses. She says a meat-free diet also has been shown to prevent certain cancers.

Other students want to make a statement about decreasing animal cruelty. (Check out StudentsAgainstAnimalCruelty.org.) And still others hope to help conserve natural resources since meat production -- compared to that of plant foods -- requires more land, water and energy use. (Hey, not too shabby a way to roll with Earth Day!)

How to Define ‘Going Veggie’ …
Ohio State University junior and full-fledged vegetarian Julia Lefkoff gave up meat for health reasons. Her cousin, University of Arizona sophomore Jenna Lefkoff, is a vegan. They both agree that feeling healthier is part of being successful in college. So what’s the difference between Julia, who’s a vegetarian, and her vegan cousin, Jenna?

• Vegetarians choose not to consume flesh foods, such as chicken or beef. (While many in the veggie-sphere do not consider them “real” vegetarians, “pescetarians” eat fish, a good source of protein.)
• Vegans do not consume meat or any animal products, including dairy, eggs or even honey.

Getting the Proper Nutrients
Meat has a lot of critical nutrients, such as protein, iron, zinc and vitamin B-12. So can a meat-free diet suffice? Yes, as long as you’re not on the fill-up-on-french-fries plan -- it’s important to chow on foods that provide the nutrients you’d get from meat.

Miller suggests going to mypyramid.gov to determine how many servings of each food group -- grains, vegetables, fruits, milk, and meat and beans -- you need each day. After you find out the amounts based on your body type and lifestyle, she says, here are ways to get the nutrients without the meat:

• Get your protein. Mostly found in meats, protein is crucial. It’s responsible for the growth, maintenance and repair of every cell in your body -- all your muscles, tissues and organs need it to function. But there are tons of tasty alternatives to meat proteins: beans, nuts, tofu, peas, veggie burgers and eggs. Don’t forget to grab a handful of mixed nuts on your way to lecture!
• Pump some iron. As the carrier of oxygen through the blood, iron keeps you feeling awake and strong. Start with your favorite cereal, most of which are iron-fortified (check labels). Other sources are spinach, whole-wheat bread, dried apricots and lentils.
• Bone up on calcium. Incorporating more milk, green leafy vegetables, and calcium-fortified OJ and cereal into your diet helps maintain healthy bones once you lose the calcium found in chicken breasts and steaks.
• Think zinc. This is the vitamin that keeps your immune system functioning properly so you don’t get sick. It’s also the main ingredient for biochemical reactions in the body. Vegetarians can get all their zinc from beans, chickpeas, pumpkin seeds, milk and fortified cereal.
• B positive! Vitamin B-12 has been dubbed “the energy vitamin.” It’s essential to creating red blood cells and supporting a healthy nervous system -- which starts with brain function, people. It is often found in animal products, but some substitutes include eggs, soy and fortified B-12 products.

Eat Smart As a Vegetarian Student
Now that you know the nutrients you need, here are a few easy tips on how to eat right with your busy college lifestyle:

• Seek out soy, vegetarian and vegan products. Julie says she was shocked at all the great brands, like Boca, Kashi and Tabatchnick, she found at the grocery store. Her personal fave? Morningstar Farms spicy buffalo wings. There’s an alternative for everything: veggie burgers, “chicken” patties, even soy lunchmeat.
• When you find a type of tofu you like, stick with it, says Jenna. She found a favorite vegan restaurant and has become a regular. Web sites like urbanspoon.com can help you find local vegan and veggie options.
• Get creative with vegetarian meal making. Don’t get stuck in the pasta-and-marinara-sauce rut! There are tons of awesome vegetarian and vegan recipes available on sites like vegweb.com. (Think: “Crouching Garlic, Hidden Peanut” broccoli, tofu-based “Egg McVegan” and many more!) Try them out yourself or suggest a few to campus dining services.