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According to the July issue of the American Dietetic Association, or ADA, following a vegetarian diet is an effective way of maintaining a healthy weight while also reducing the chances of developing a host of serious health issues.

“Well-constructed vegetarian diets may offer health benefits in terms of preventing and treating certain chronic diseases, including heart disease, cancer, obesity, and diabetes for all age groups,” the authors wrote in their report. The researchers also found that following a mostly or fully vegetarian diet is an effective means of maintaining a healthy weight in both the short and long-run.

Despite popular beliefs, the report demonstrated that people who follow a vegetarian diet do not necessarily have to miss out on getting important vitamins and minerals. Even without having red or white meats in their diets, vegetarians can still get the nutrients they need by eating a variety of different fruits, vegetables, legumes, nuts, grains and products that have been fortified and enriched. Therefore, in order to enjoy the benefits of a vegetarian diet without dealing with the potential downfalls, it is important to follow a well-planned diet.

In order to enjoy the benefits of a vegetarian diet, the ADA recommends following these guidelines:

·    Include a variety of vegetables, whole grains, legumes, fruits, seeds and nuts in the diet.
·    Include eggs and dairy if desired, but consume them in moderation and make certain the dairy products are low-fat.
·    Minimize consumption of foods that are high in fat, sugar and sodium. Consumption of foods that are high in trans-fatty acids and saturated fat should be particularly kept to a minimum.
·    Include a regular source of B-12 in the diet as well as a source of vitamin D if you have a limited amount of sunlight exposure

The ADA even supports raising children on a vegetarian diet, though you should consult with a nutritionist in order to make certain your child or children are getting enough of the vitamins an minerals they need to stay healthy.

It is always nice to see your fellow vegetarians standing up for what is right, but it is even more exciting when it is a celebrity who makes a statement about the vegetarian lifestyle. This is not to say that celebrities are any more important that the average vegetarian, but celebrities have a certain amount of influence that the “regular Joe” simply does not.  That’s why it was nice to read that the Pretenders have decided to serve only vegetarian choices at their concert taking place later today and tomorrow.

Apparently, the band is putting on a concert at the Stone Pony Summer Stage in Asbury Park, NJ today and another tomorrow at the Central Park SummerStage in New York, NY. At both venues, all meat products will be removed from the menu. Why? Because the lead singer of the band, Chrissie Hynde, is a vegetarian and has asked her promoter, Live Nation, to support her vegetarian initiative.

According to sources, all meat products will be removed from the venues and a special vegetarian BBQ will be served to a group of radio contest winners who will be attending the show in Central Park.

Hyde has long been a supporter of the vegetarian lifestyle as well as a PETA activist, having said in a recent interview with Scotland on Sunday, “I’m always surprised when I meet meat eaters. I just think, why on earth do you do that? You could put a gun to my head and say, ‘If you want to live, you have to eat steak,’ and I’d say, ‘Time to go.’ I don’t want that kid of blood on my soul.”

Several more dates are on the Pretenders’ tour schedule. Let’s hope Hyde is able to make even more of the venues meat-free along the way.

One of the biggest problems that vegetarians face is trying to get their friends and family to understand their decision to go meatless. So, unless you are lucky enough to live in one of the rare communities where vegetarianism is common, you may sometimes feel a bit ostracized and otherwise uncomfortable around certain groups of people. This is particularly true if you are eating at a restaurant with some friends or colleagues, as finding a vegetarian choice on the menu can sometimes be a challenge. For these reasons and more, it is always interesting to see how our fellow vegetarians handle feeling as if they are outcasts.

According to BusinessWeek, one vegetarian found a unique way to share his frustrations while also reaching out to other vegetarians through his business. Daniel Berman, who is a real estate broker in the San Francisco Bay area, recently launched a new blog on his website at VeggieReeltor.com on which he wrote an “Open Letter to My Fellow Vegetarians.” It said, in part:

“Why would it matter that you, as a vegetarian, have a real estate agent who is also a vegetarian? Simply stated, it’s a matter of shared values, an approach to life and a way of relating to others. If you’ve been a vegetarian (or vegan) for any length of time, you know what I mean.”

He went on to say, “I believe there is a need for people with my perspective, values and sensibilities, for a number of reasons, not the least of which is to offer an alternative…”

Berman isn’t the only one who is publicly sharing his views. The San Francisco Chronicle also recently reported that 5-year-old Beatrice McCartney, who is the daughter of Paul McCartney and vegetarian Heather Mills, was shunned while vacationing in the south of France because of her views.

Apparently, the little girl was lecturing other guests about the foods they were choosing to eat. Said Mills, “Beatrice questions everybody who eats animals. When we were in the south of France, there was a buffet for kids, and by the end of the week no one would sit near us because she would go over and say, ‘Why are you eating that cow’s bottom?’ or ‘Oh, look at that little shrimp with little eyes.”

It’s good to see young vegetarians feeling so passionate about eating healthy and observing the rights of animals.

Although there are undoubtedly many benefits to following a vegetarian diet, including staving off obesity, preventing heart disease and lowering your risk of certain types of cancers, a recent study found that people who follow vegetarian diets have slightly weaker bones when compared to those who consume meat.

The study, which was conducted in a joint effort between Australian and Vietnamese researchers, took a closer look at over 2,700 people. In the end, the researchers found that vegetarians had a bone density that was 5% less than that of those who eat meat. For vegans, the news was even worse, as their bone density was 6% weaker than those who eat meat. When it comes to ovolactovegarians, which are those who do not eat seafood or meat but who do include dairy and eggs in their diets, the bone density was almost the same as those who eat meat.

“The results suggest that vegetarian diets, particularly vegan diets, are associated with lower bone mineral density,” said lead researcher, Tuan Nguyen, in the report that he wrote for the American Journal of Clinical Nutrition. “But the magnitude of the association is clinically insignificant.”

Although the study determined that vegetarians and vegans have a lower bone density than meat eaters, the study did not look at whether or not the lower bone density puts vegans and vegetarians at a greater risk of experiencing bone fractures. According to Nguyen, this is certainly something that is worth exploring further.

“Given the rising number of vegetarians, roughly 5% in Western countries, and the widespread incidence of osteoporosis, the issue is worth resolving,” Nyguen continued.

Of course, the findings of this study are certainly no reason to give up the vegetarian lifestyle, as the benefits of following this type of diet far outweigh this possible downside.  What it does mean, however, is that you should make an effort to make certain to include foods that are high in calcium within your diet.  This way, you can enjoy the benefits of vegetarianism while also avoiding the possibility of experiencing a lower bone density.

The American Dietetic Association has finally validated what vegetarians and vegans have long known:  following a vegetarian or vegan diet is a healthy choice that can reduce your chances of suffering from certain diseases. More specifically, the ADA stated in the July 2009 issue of the Journal of the American Dietetic Association that:

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases.  Well-planned vegetarian diets are appropriate for individuals during all stages of the life-cycle including pregnancy, lactation, infancy, childhood and adolescence and for athletes.”

The article goes on to describe some of the benefits that vegetarians enjoy from their diets, including being thinner and having a lower risk of developing high cholesterol, high blood pressure, heart disease, type 2 diabetes, hypertension and cancer.

To help vegetarians follow a well-balanced diet, the ADA has also released a revised version of the food guide pyramid for vegetarians.    The fact that the ADA has released this new food guide pyramid goes to show that the organization recognizes the increasing popularity of this lifestyle.  So, check out the pyramid and make certain you are getting all of the proper foods and nutrients to gain the full benefits of your vegetarian or vegan diet.