A vegetarian diet: types, benefits and tips

Going vegetarian means cutting out all forms of meat and fish. Depending on the type of vegetarianism, dairy products and eggs may also be off the menu. In Switzerland, around 2.5% to 3% of people follow a vegetarian diet.

What types of vegetarianism are there?

There are three types of vegetarian diet. They differ in terms of what they exclude:

• Lacto-ovo vegetarianism: people on a lacto-ovo-vegetarian diet avoid both meat and fish. However, they still eat eggs and dairy products.
• Ovo vegetarianism: those on an ovo-vegetarian diet avoid milk and other dairy products in addition to meat and fish. Eggs, on the other hand, are still very much on the menu.
• Lacto vegetarianism: people who follow a lacto-vegetarian diet do not eat meat, fish or eggs. However, they do consume dairy products.   

Not all the arguments in favour of a vegetarian diet are backed by scientific research. They often depend on the individual’s personal preferences. Here are some of the most common reasons:

• Ethical: people who advocate vegetarianism are morally opposed to the killing of animals. They believe every living being has a right to life, regardless of whether it serves as food for humans.
• Environmental: many people consider intensive animal husbandry to be partly responsible for environmental problems such as high energy consumption.
• Social: our social environment has a significant impact on how we eat. People who grow up vegetarian often maintain this diet as adults.
• Emotional: some people find meat unpalatable, regardless of any ethical considerations.
• Cosmetic: others hope that following a vegetarian diet over the long term will help them to achieve clearer skin or lose weight.
• Health-related: for many people, the main reason for going vegetarian is to enjoy better health. Their aim is to prevent certain illnesses and to feel comfortable in their own bodies. 

Whatever your personal motivations, a vegetarian diet can have a positive effect on the body.

Generally speaking, a vegetarian diet has beneficial effects on the body. The key is to ensure that you eat a balanced, varied diet. If you do, you’ll experience a range of benefits:

• You’ll reduce your risk of dying from cardiovascular disease.
• A vegetarian diet will also lower your cholesterol. This is because you’ll be eating fewer saturated fats.
• You’ll reduce your likelihood of developing cancer.
• Vegetarianism can help lower blood pressure levels.
• You’ll be at less risk of obesity.   

It’s worth noting that many vegetarians pay more attention to ensuring a healthy lifestyle in general. They often drink less alcohol, exercise regularly and do not smoke. All these habits will help you stay healthy as well, whether you’re vegetarian or not.

Occasionally, however, a vegetarian diet can lead to nutrient deficiencies if the person concerned isn’t eating a balanced diet. 

A vegetarian diet: which nutrients does it lack?

One of the disadvantages of a vegetarian diet is the potential to develop nutrient deficiencies. This relates to a number of nutrients: 

• Eating a vegetarian diet can sometimes result in an iron deficiency.
• You may also not be getting enough calcium and zinc.
• People on a vegetarian diet are more likely to develop a vitamin B12 deficiency.
• If you follow a purely vegetarian diet, you may also be consuming too little protein.

It’s worth noting that lacto-ovo vegetarians are at less risk of missing out on essential nutrients.

If a vegetarian diet does lead to a nutrient deficiency, various symptoms may occur. You might find you sleep poorly and have little appetite. A vegetarian diet can also sometimes cause fatigue. Iron deficiency can manifest itself in various ways, including hair loss. Talk to your doctor if you notice any of these symptoms. 

There’s no shortage of tips out there when it comes to following a healthy vegetarian diet. The points below explain what you need to bear in mind when going vegetarian and how to make sure your body gets enough nutrients. 

A vegetarian diet: avoiding deficiencies

If you decide to go vegetarian, you’ll need to pay particular attention to your nutritional requirements: 

• Adults typically need 1 gram of calcium per day. Foods such as milk, dairy products, spinach, broccoli, sesame seeds and almonds are rich in calcium and suitable for those on a vegetarian diet.
• Adults should also be getting about 3 micrograms of vitamin B12 every day. This vitamin can be found in eggs and enriched foods such as special muesli or plant-based drinks. Dairy products also contain small amounts of vitamin B12.
• Men need around 14 milligrams of zinc per day, while women need around 8 milligrams per day. Zinc can be found in cheese, eggs, oats, wheat and rye germ, nuts, seeds and whole grains.
• Adults up to the age of 65 need 0.83 grams of protein per kilogram of body weight every day, so you’ll need to look for good sources of vegetarian protein. For those on a vegetarian diet, proteins from eggs, tofu, seitan, tempeh, Quorn, milk, cheese, pulses and cereals are all suitable.
• Men up to the age of 65 should be getting 11 milligrams of iron a day. Premenopausal women, on the other hand, need 16 milligrams per day. Vegetarian foods containing iron include soya, tofu, spinach, peas and nuts. 
  

Although there’s no vegetarian food pyramid, you can still follow the food pyramid published by the Swiss Society for Nutrition (SSN). It’s particularly useful for lacto-ovo vegetarians. The important thing is to eat a varied, balanced diet with plenty of fresh fruit and vegetables. 

Going vegetarian: more tips

Use these tips to enjoy all the advantages of a vegetarian diet: 

• Draw up a weekly plan to make sure your vegetarian diet is balanced. You can use the Swiss food pyramid as a guide. Include at least one source of protein with every main meal and remember to switch between different food groups.
• Don’t just cut out meat and fish without replacing them. Try tofu, tempeh or seitan instead. Green or brown lentils are also both great alternatives to minced meat.
• Vegetarian cookbooks are a good source of inspiration and creative recipe ideas.
• If you need help, you can also get advice from a nutritionist. This is particularly important if you are pregnant, breastfeeding or following a vegetarian diet in old age. By working with a specialist, you can tailor your diet to your requirements and ensure that your body gets all the essential nutrients it needs.

There are many reasons to try going vegetarian. Just make sure your diet is varied and balanced. That way, you’ll discover new things and be able to enjoy all the advantages of vegetarianism. If you’re in any way unsure, ask your doctor or nutritionist for advice.