Virtuous vegetarianism.

If you've enjoyed the benefits of a meatless diet for a long time, you may appreciate the strong support of vegetarianism by the American Dietetic Association. This important professional organization is on the record that a well-planned vegetarian diet is healthful, nutritionally adequate,. and-provides important benefits in preventing and treating diseases. That is a powerful recommendation for a meatless lifestyle.

The eating habits of vegetarians vary widely from vegans, who allow no animal products at all, to those who include eggs, dairy, and even fish. But even among the various vegetarian options, diets tend to be lower in fats and have been used to reverse severe coronary artery disease. Vegetarian diets are higher in folate, antioxidants like vitamins C and E, carotenoids, and phytochemicals. Vegetarians usually enjoy lower blood cholesterol, low-density lipoprotein levels, and blood pressure levels.

Iron deficiency anemia does not occur at a higher rate among vegetarians. Proteins do not need to be balanced in any given meal as long as there is variety in the diet. Meals over the course of a day can provide adequate amino acids to cover nutritional needs. Calcium is usually not a problem for vegetarians and those who include dairy generally have higher intakes than non-vegetarians do. Vegans need to take special care with B12 and vitamin D, since they don't eat dairy and eggs. Calcium might be an issue for vegans, but for many complicated reasons their calcium needs are probably less than those of meat eaters. In addition, calcium is found in many vegetables and dietary sources and may be ample depending on individual habits.

Vegetarians can use the following guidelines to make certain their diet is nutritionally complete:

* Variety is essential. Include whole grains, vegetables, fruits, legumes, nuts, seeds, and eggs and dairy if desired.

* Select whole foods rather than processed foods. Avoid sweetened, fatty, refined choices.

* Choose a wide variety of fruits and vegetables.

* If dairy is part of your vegetarian diet, choose low-fat or non-fat versions. Be careful not to overdo it with high fat foods like cheese and eggs.

* Vegans need to include B12 and vitamin D in their diet (if sun exposure is limited).

With the exception of the last guideline, these recommendations apply to all of us. Vegans just need to take a little extra care, but they also get the extra benefits of a meat-free diet with all the resulting healthy advantages. The rest of us could take a cue from vegetarians to cut down on meat consumption and cash in on some of these benefits.

(Journal of the American Dietetic Association, Vol. 97, No. 11, pp. 1317-1321)