People choose vegetarianism for a variety of reasons—health concerns, religious beliefs, animal welfare, worries about antibiotics and hormones in meat, or a desire to eat more sustainably.
For some, it’s also a matter of budget, as plant-based diets can be more affordable than meat-heavy ones. Today, vegetarianism is more accessible than ever, thanks to year-round fresh produce, an increase in plant-based dining options, and global culinary influences that emphasize vegetables, grains, and legumes.
According to a Harris Interactive poll for the Vegetarian Resource Group, about 6 to 8 million American adults avoid all meat, fish, and poultry. Millions more have cut out red meat but still eat chicken or fish, and around 2 million follow a fully vegan diet, avoiding all animal products, including dairy, eggs, and gelatin.
While early research on vegetarianism often focused on potential nutrient deficiencies, recent studies highlight the health benefits of well-planned, plant-based diets. The American Dietetic Association, in a 2009 position paper, stated that appropriately planned vegetarian and vegan diets are not only nutritionally adequate but may help prevent and treat certain chronic diseases.
That said, how you eat as a vegetarian matters. A diet built on soda, fries, and cheese pizza may be meat-free, but it’s far from healthy. A well-balanced vegetarian diet should include a wide variety of fruits, vegetables, whole grains, and healthy fats — like those from nuts, seeds, and olive or canola oils. Portion control, label reading, and regular physical activity remain just as important on a vegetarian diet as on any other.
You don’t have to give up meat entirely to reap the benefits of plant-based eating. Diets like the Mediterranean diet — which emphasizes vegetables, whole grains, and healthy fats, with limited meat — have been shown to support long-term health and longevity. Even simple swaps, like beans or tofu instead of meat, or choosing fish a few times a week, can make a difference.
Ultimately, the choice to go vegetarian is personal. But if better health is your goal, shifting toward a more plant-based diet could be a powerful step in the right direction.
Frequently Asked Questions (FAQ)
What is a vegetarian diet?
A vegetarian diet excludes meat, poultry, and fish. Some vegetarians may consume dairy and eggs (lacto-ovo vegetarians), while others avoid all animal products (vegans).
How can a vegetarian diet improve my health?
A well-planned vegetarian diet is rich in essential nutrients and can:
- Lower blood pressure and cholesterol levels
- Reduce the risk of heart disease, stroke, and certain cancers
- Support healthy weight management
- Improve blood sugar control and reduce the risk of type 2 diabetes
- Enhance gut health due to higher fiber intake
Reference: American Dietetic Association. (2009). Position of the American Dietetic Association: Vegetarian Diets
What nutrients do I need to pay attention to as a vegetarian?
Vegetarians should ensure they get adequate amounts of:
- Protein (from beans, lentils, tofu, nuts, seeds, eggs, and dairy)
- Iron (from leafy greens, legumes, fortified cereals; pair with vitamin C for absorption)
- Vitamin B12 (supplements or fortified foods)
- Calcium and Vitamin D (from dairy, fortified plant milks, or supplements)
- Omega-3 fatty acids (from flaxseeds, walnuts, chia seeds, or algae-based supplements)
Is vegetarianism suitable for all ages?
Yes. With proper planning, vegetarian diets are appropriate for people of all ages, including children, pregnant women, and older adults.
Reference: Academy of Nutrition and Dietetics. (2016). Vegetarian Diets Position Paper
Do I have to go fully vegetarian to get the benefits?
Not necessarily. Reducing meat intake—even without eliminating it completely—can improve health. Diets like the Mediterranean diet, which focus on plant foods and limit red meat, also offer significant health benefits.
Reference: Harvard T.H. Chan School of Public Health. Mediterranean Diet
Is a vegetarian diet better for the environment too?
Yes. Plant-based diets generally require fewer natural resources and produce fewer greenhouse gas emissions than meat-heavy diets, making them more sustainable long-term.
Reference: springmann, M., et al. (2018). Options for keeping the food system within environmental limits. Nature.
Conclusion
A vegetarian diet, when thoughtfully planned, can be a powerful tool for improving your health and supporting the well-being of the planet. Whether you’re motivated by health, ethical, or environmental reasons, shifting toward more plant-based meals can lead to meaningful benefits.
You don’t have to go all-in at once — even small changes can make a difference.
Learn more about healthy vegetarian eating from Harvard Health Publishing:
https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian