The answer is yes.
Friends or family may be worried that you are not getting enough protein, vitamins, or minerals. Tell them not to worry, a well designed vegetarian or vegan diet that includes a variety of food choices is healthful and nutritionally adequate. Plus it may provide health benefits in the prevention and treatment of certain diseases. Believe it or not, there are even college scholarships for vegetarians! (see below)
“Vegetarian” eating may mean different things to different people. It can be as extreme as the total avoidance of all animal- and insect-derived food products (including honey)… to avoiding only red meat, poultry, and pork. Here are some common definitions:
Vegetarian: a general term used to describe a person who excludes meat, poultry, fish, seafood, dairy and/or other animal-derived foods from their diet.Lacto-vegetarian: person who consumes milk and milk products, but not meat, poultry, fish, seafood and eggs.
Lacto-ovo-vegetarian: person who consumes milk, milk products, and eggs, but not meat, poultry, fish and seafood.
Vegan: person who excludes all animal-derived foods (including meat, poultry, fish, eggs and dairy products) from their diets.
Protein: What's the big deal?
Well meaning friends and family may ask how you will get enough protein. Well, most vegetarians, especially the lacto-ovo kinds, get adequate protein from beans and legumes, rice, nuts, pastas, soy products, cereals, grains like quinoa, barley, and wheat. Most vegetables (except beans) aren’t a major source, but including lots of veggies throughout the day will contribute to the total protein. Of course dairy products and egg whites are also great sources of protein. If you don’t eat milk or eggs, you can get enough protein if you make an effort to include a variety of these sources at each meal. Healthy snacks in between meals are a great way to curb hunger while also getting in some more protein.
Vitamins and Minerals
Fortunately, fruits, vegetables, legumes, and whole grains are packed with vitamins and minerals. However, there are some specific nutrients that vegetarians will need to give some thought to because they are either found primarily in animal products or are in a form that is more absorbable when in meats, dairy or eggs. Vitamin D, B12, B6, and the minerals calcium, zinc and iron are examples. Getting adequate amounts of these as a vegan may require supplementation with a good multi-vitamin/mineral supplement or foods fortified with them (like cereal and soy milk). Those who eat eggs and milk may only need to supplement iron and possibly zinc.
Eating Around Campus
Research has found that, out of more than 100,000 college students surveyed, nearly a quarter said finding vegan meals on campus -- which contain no meat, fish, poultry or other products derived from animals such as dairy, eggs or honey -- was important to them.
Here are a few suggestions for where to eat at (or near) GSU:
Bean and rice burrito or tacos at the Panther lounge across from the book store.
Veggie sandwich at Stacks (cheap)
Made to order salads or pasta both at Panther lounge and the Student Center.
A veggie burger from Burger King at the Student Center. (I know... I know... die hard vegetarians will gasp at the idea of eating at a burger joint. But it is just one healthy, cheap alternative.)
On Decatur Street, across from the college of Education, are two of my favorite off campus places to get vegetarian food. Pixels has a great sandwich called Garden of Eden (yum!) and next door you can get an awesome falafel with a salad for just $5.
Being a vegetarian can be healthy and less expensive.
Scholarships for Vegetarians:
1. Due to the generosity of an anonymous donor, The Vegetarian Resource Group will award $10,000 in college scholarship money each year to graduating U.S. high school students who have promoted vegetarianism in their schools and/or communities. Vegetarians do not eat meat, fish, or fowl. Two awards of $5,000 each will be given. Entries may only be sent by students graduating from high school in spring 2009. Deadline is February 20, 2009. They will accept applications postmarked before or on February 20, 2009. Early submission is encouraged.
http://www.vrg.org/student/scholar.htm
2. PETA has a list of scholarships for activist students:
http://www.peta2.com/COLLEGE/c-scholarships.asp
3. Check our fast web for more scholarship info.
http://www.fastweb.com/
- Emily Harrison, Masters Student in Nutrition and Dietetic Intern at Georgia State University
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