I became a vegetarian in college for largely ethical reasons: the treatment of animals, the scarcity of land for grazing animals to live on, our inability to feed the whole world such high-quality meat, as well as health reasons: more energy. , lighter energy from food, less animal fats and saturated fats.

I still feel better on a diet with less meat. But now I understand the success of a vegetarian diet can vary dramatically from one individual to another. This can be based on a number of things, including:

– Predisposition and genetic background
-blood type
– Metabolic tests
– Ability to tolerate and digest beans, soy and grains
– Closely monitor energy levels related to certain foods

A vegetarian diet has been linked to the prevention of heart disease and cancer. Some of the benefits include reduced constipation, less exposure to food toxicity such as foodborne illness and antibiotics, increased antioxidants, and even better athletic performance for some people.

However, there is also a growing body of literature revealing the importance of saturated fats, including those from animal products. The bottom line is that there is no one diet that works for everyone.

For those who are or want to be vegetarian, here are five ways to make sure you’re doing vegetarianism right:

1) Pay attention to calcium: Dairy eaters can use yogurt, non-dairy eaters should get plenty of vegetables, almonds, tofu, figs, navy beans, etc.

2) Use a vitamin B12 supplement: Found in animal foods, vitamin B12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis.

3) Get Vitamin D: Adequate amounts can be obtained with limited daily sun exposure

4) Get iron: Make sure your diet includes foods rich in iron, such as soybeans, lentils, spinach, tofu, Swiss chard, black beans, and quinoa.

5) Include zinc: No plant foods are high in zinc, but good amounts can be found by combining whole foods like nuts, seeds, whole grains, and green leafy vegetables.

If you can happily eat beans, lentils, quinoa, brown rice, nuts, seeds, and generous amounts of vegetables every day, you can meet all of your nutritional requirements as a happy, healthy vegetarian.

Likewise, if you cut out meat only to replace it with bagels and cream cheese, peanut butter sandwiches, pasta, and ice cream, you’ll be missing some crucial health nutrients.

By incorporating these five key nutrients, you can eat a diet that is good for the earth and good for your body.