Vegetarianism is becoming increasingly more popular on Duke’s campus as people become more environmentally and health conscious. I’m proud to count myself amongst the ranks; I became vegetarian in October 2011 after I realized that I was eating an obscene amount of meat every day. This is all fine and well; I commend people who are making that life change. However, to pull vegetarianism off, you have to be well informed and continue to eat healthy. You can’t just cut meat out and assume that’s enough. After all, you know what happens when you assume…
First of all, you need to make sure that you find sources of protein. Protein is necessary to maintain and repair many aspects of your body including tissue, muscles, hair, and bones. It helps maintain muscle, keep you full, and manage metabolism. You’ll know you’re not getting enough protein if you’re tired, weak, can’t maintain muscle, getting injured when you try to exercise, or noticing your hair changing or even falling out. You can get protein put directly into your shakes after working out at Quenchers or increase your soy, nuts, grains and bean intake.
Secondly, you have to watch your iron levels. Iron allows oxygen to attach to your red blood cells and keep your body healthy and active. Vegetarianism increases your body’s susceptibility to anemia. You’ll know you’re anemic and need to be getting more iron if you’re feeling fatigued, prone to dizziness, unable to exercise without getting really short of breath, and are becoming unnecessarily pale. The easiest cure for this is iron pills. However, more natural sources include soy, beans, greens, tofu, quinoa and broccoli.
These are the two most frequently emphasized potential problems, but there are other nutrients to keep an eye on as well like omega 3 fatty acids, zinc, and vitamin B-12. If you’re eating right, you shouldn’t necessarily have to track how many milligrams of what you’ve ingested each day. Just make sure that you’re eating a balanced diet—only eating bagels from ABP may not be the best idea. If you’re not exactly sure what you’re doing or you’re questioning your current diet, Duke has a great nutritionist that I’ve visited several times. They also have available. You can check it out here. Keep in mind that vegetarian diets may not necessarily be for everyone. Regardless of whether or not you’re eating meat, you need to make sure that you’re eating well and taking care of yourself.
Photo: 1