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Vegetarian diet can meet nutrition needs by Mary Beth Mobley Dietetic Services A vegetarian menu is a powerful and popular way to achieve good health, and is based on a wide variety of foods that are satisfying and delicious.   Vegetarians avoid meat, fish, and poultry. Those who include dairy products and eggs in their diets are called lacto-ovo vegetarians. Vegans (pure vegetarians) eat no meat, fish, poultry, eggs, or dairy products. Vegetarians have much lower cholesterol levels than meat-eaters, and heart disease is less common in vegetarians. Vegetarian meals are typically low in saturated fat and usually contain little or no cholesterol. Since cholesterol is found only in animal products such as meat, dairy, and eggs, vegans consume a cholesterol-free diet.   The type of protein in a vegetarian diet may be another important advantage. Many studies show that replacing animal protein with plant protein lowers blood cholesterol levels—even if the amount and type of fat in the diet stays the same. An impressive number of studies show that vegetarians have lower blood pressure than non-vegetarians. When patients with high blood pressure begin a vegetarian diet, many are able to eliminate the need for medication.   The latest studies on diabetes show that a vegetarian diet high in complex carbohydrates and fiber (which are found only in plant foods) and low in fat is the best dietary prescription for controlling diabetes. A diet based on vegetables, legumes, fruits, and whole grains, which are also low in fat and sugar, can lower blood sugar levels and often reduce or even eliminate the need for medication. Since individuals with diabetes are at high risk for heart disease, avoiding fat and cholesterol is important, and a vegetarian diet is the best way to do that.   A vegetarian diet helps prevent cancer. Studies of vegetarians show that death rates from cancer are only about one-half to three-quarters of the general population’s death rates.   Breast cancer rates are dramatically lower in countries where diets are typically plant-based. When people from those countries adopt a Western, meat-based diet, their rates of breast cancer soar. Vegetarians also have significantly lower rates of colon cancer than meat-eaters. Colon cancer is more closely associated with meat consumption than any other dietary factor. Also, some studies have suggested that diets that avoid dairy products may reduce the risk of prostate and ovarian cancer.   Vegetarians are less likely to form either kidney stones or gallstones. In addition, vegetarians may also be at lower risk for osteoporosis because they eat little or no animal protein. A high intake of animal protein encourages the loss of calcium from the bones. Replacing animal products with plant foods reduces the amount of calcium lost. This may help to explain why people who live in countries where the diet is typically plant-based have little osteoporosis, even when calcium intake is lower than that in dairy-consuming countries.   It’s easy to plan vegetarian diets that meet all your nutrient needs. Grains, beans, and vegetables are rich in protein and iron. Green leafy vegetables, beans, lentils, tofu, corn tortillas, and nuts are excellent sources of calcium, as are enriched soymilk and fortified juices.   If you have any questions or would like information on the vegetarian diet, MUSC registered dietitians will be available from 10 a.m. to 2 p.m. at the Wellness Wednesday booth March 8, in the Children’s Hospital lobby. Tips for Switching to a Vegetarian Diet Convenience foods cut cooking time. Supermarkets and natural foods stores stock a huge array of instant soups and main-dish vegetarian convenience items. Many canned soups, such as minestrone, black bean, or vegetable, are vegetarian. Flavored rice or other grain mixes, like curried rice or tabouli salad, can be stretched into an entrée with a can of beans. Visit the frozen food section for internationally inspired vegetarian frozen entrées such as corn and bean enchiladas, lentil curry, or vegetarian pad thai.   Try vegetarian baked beans, refried beans, sloppy joe sauce, and meatless spaghetti sauce from the canned goods isle. Ask for it! Even restaurants that don’t offer vegetarian entrées can usually whip up a meatless pasta or vegetable plate if you ask. If attending a catered affair, catch the waiter before you are served and ask him or her to remove the chicken breast from your plate and slip on an extra baked potato. Some airlines offer vegetarian meals if you ask in advance; or you can always bring a meal on board with you. Order your next pizza without cheese but with a mountain of vegetable toppings. Find vegetarian cookbooks at your local library or bookstore and have fun experimenting with new foods and recipes. International restaurants are the best bets for finding vegetarian food when dining out. Italian, Chinese, Mexican, Spanish, Thai, Japanese, and Indian restaurants all offer a wide variety of vegetarian dishes. Texturized vegetable protein (TVP) is fat-free, has a texture like ground beef, and is wonderful in tacos, chili, and sloppy joes. Look for it in the bulk food section of the grocery store. Summer barbecues are healthy and fun with meatless hot dogs and burgers. Or, for a real change of pace, grill thick slices of marinated vegetables like eggplant, zucchini, or tomatoes. The simplest dishes are often the most satisfying. Brown rice, gently seasoned with herbs and lemon and sprinkled with chopped nuts or sunflower seeds, is a perfect dish. When traveling, pack plenty of vegetarian snacks like instant soups, fresh fruit, raw vegetables, trail mix, granola bars, and homemade oatmeal cookies. Fill a cooler with sandwiches and individual containers of juice and soymilk. Editor's note: The preceding column was brought to you on behalf of the Employee Wellness Program. Striving to bring various topics and representing numerous employee wellness organizations and committees on campus, this weekly column seeks to provide MUSC, MUHA, and UMA employees with current and helpful information concerning all aspects of health. Friday, March 3, 2006 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island papers at 849-1778, ext. 201.