For the people who are interested in improving their eating habits and trying to have a healthy diet, start with not thinking one has to be stuck eating strictly fruits and vegetables for every meal in order to be healthy.  Many people think that in order to be healthy, they need to become some type of vegetarian whether it is a vegan, vegetarian, ovo-vegetarian, or lacto-vegetarian. This is not the case. Diets that contain meat are shown to be healthier than vegetarian diets. When someone cuts out a food group, they are also cutting out key nutrients on which the body depends. When a person thinks of a healthy diet, they should think of a balanced diet that contains meat, not a vegetarian diet.  

Cutting out a food group means cutting out nutrients the body needs to be and to stay healthy. Vegetarians cut out one if not more food groups, which is never a good thing. "A good diet must include several food groups because one single group cannot provide everything a human needs for good health" (Nordqvist 2015).  "Becoming a vegetarian is not a lifestyle choice to make lightly. If not done properly, it can lead to some very real risks to your health. That is why it is important to consider vegetarian diet safety before taking the leap." (Myers 2012).

Often time's vegetarians become deficient in many vitamins and nutrients from not consuming meat and animal products that are high in nutritional value. Vegetarians are also known to have low iron levels and menstrual symptoms (Surinder, Powers, and Brown 2007). In another study testing the nutritional intake and status of Finnish vegans and vegetarians, data showed that vegetarians and vegans were commonly deficient in key nutrients such as vitamins B12, and D (Elorinne, Alfthan, Erlund, Kivimaki, Paju, Salminen, Turpeinen, Voutilainen, and Laakso 2016). Vitamin B12 is a nutrient that keeps nerve and blood cells healthy, as well as prevents one from feeling tired and weak. Vitamin D is good for overall health. "Nutritional biomarker measurements showed lower concentrations of serum 25-hydroxyvitamin D3 (25(OH)D3), iodine and selenium" (Elorinne, Alfthan, Erlund, Kivimaki, Paju, Salminen, Turpeinen, Voutilainen, and Laakso 2016). Iodine keeps ones thyroid functioning well and helps with metabolism. Replacing meat can lead to nutrient deficiencies in protein, iron, calcium, zinc, and vitamin B12 (Calorie King). Iron carries oxygen throughout the body, one can develop anemia if their iron is too low because of hemoglobin levels. Calcium helps keep bones strong, and prevents blood clots. Zinc helps with our immune system fight bacteria, and make DNA. 

Vegetarians are not as healthy as many people assume. Vegetarians have a very high risk of becoming deficient in many vitamins and minerals needed for one's body. "A low intake of the mineral iron causes fatigue, weakness, and may affect work performance" (Morgan 2015). According to Surinder, Powers, and Browns' study (2007) analyzing how the health and well- being of vegetarians and semi-vegetarian women compare with non-vegetarians, semi vegetarians and vegetarians had poorer mental health compared to non-vegetarians. There were 21-22% vegetarians reporting depression compared with 15% of non-vegetarians (Surinder, Powers, and Brown 2007). Not getting enough vitamin B12, which is a vitamin vegetarians are often deficient in, can lead to memory problems and personality changes (Morgan 2015). In the EPIC-Oxford study, 75% of vegans got less than the recommended daily amount of calcium, and vegans in general had a relatively high rate of fractures (Harvard Health 2009). "Inadequate intake of calcium over time contributes to bone mineral loss" (Morgan 2015).

When cutting out food groups, often time people lose weight, sometimes too much weight. Vegetarians consume a lot of empty calories which can lead to weight loss. The British Nutrition Foundation investigated whether changing to a self-selected vegetarian diet would result in changes to body measurements. Subjects were observed for 6 months. Dietary calculations showed that there was a significant reduction in energy intake and in the proportion of energy from saturated fatty acids (Phillips, Hackett, Stratton, and Billington 2004). Significant reductions in mid-upper arm circumference, calculated body fat, biceps and triceps skinfolds and waist and hip circumferences were observed (Phillips, Hackett, Stratton, and Billington 2004). When removing food groups from one's diet, often time's people lose weight. 

Following the food pyramid is one of the best ways to make sure one is consuming all key nutrients needed for a healthy diet. According to a recent study published in the British Medical Journal, people who consume at least seven servings of fruits and vegetables every day slash their death risk from any cause -- at any point in life -- by 42 percent (Fetters 2014). Vegetarian or not, fruit and vegetables should be consumed in every diet. A healthy diet should also be low in cholesterol and saturated fat and based around fruits, vegetables, whole grains, and lean protein. Eliminating meat does not automatically make for a healthy diet (CalorieKing).

Advice from Dr. Sanjay Jain, "Meat should account for not more than 10 per cent of total daily calories. Fill up on fresh vegetables, fruits and greens and minimize the calories from meat and carbohydrates" (Swaminathan 2015). And "Choose lean meat like chicken and turkey, in which skin has been removed" (Swaminathan 2015). The best meat to consume for a healthy diet include lean beef, chicken, and turkey. These meets contain less cholesterol than high fat beef. Salmon, tuna and mackerel are high in protein and cholesterol-fighting omega-3 fatty acids. Shrimp and other shellfish are low-fat, but contain more cholesterol than other seafood (Ashe-Edmunds 2015). One of the main things to think about when trying to work for a healthy diet, is to limit food items with high cholesterol levels. 

Consuming low-fat cheese, sour cream, yogurt, milk, creamy salad dressings and other dairy products. Eggs should be eaten sparingly; one egg has 213 mg of cholesterol, or more than 70 percent of the American Heart Association's recommended daily allowance for cholesterol (Ashe-Edmunds 2015). Healthy eating means consuming the right quantities of foods from all food groups in order to lead a healthy life (Nordqvist 2015). A good diet is a nutritional lifestyle that promotes good health. A good diet must include several food groups because one single group cannot provide everything a human needs for good health (Nordqvist 2015). A balanced diet - or a good diet - means consuming from all the different good groups in the right quantities. Nutritionists say there are five main food groups - whole grains, fruit and vegetables, protein, diary, and fat & sugar (Nordqvist 2015). "According to the USDA (United States Dept. of Agriculture), we should consume at least 3 ounces of whole grains per day. A whole grain, unlike refined grains, still has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed." (Nordqvist 2015) 

According to Medical News Today, "Fruit and vegetables have a high vitamin, mineral and fiber content." The nutrients that fruits and vegetables provide are necessary for the body to function well. "Several studies have proven that a good intake of fruit and vegetables may protect from developing heart disease, diabetes type 2, and cancer. Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies (Nordqvist 2015)." 

We need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins. Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch says that proteins should make up about 20 to 25 percent of our nutritional intake. (Nordqvist 2015). Meat, poultry, fish, eggs, beans, and nuts are all good sources of protein. Nutritionist advise we consume fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel, and salmon at least twice a week (Nordqvist 2015). Legumes such as beans, peas, lentils, and peanuts are good to help improve and control glycemic levels. "Dairy products are a good source of calcium which is important for healthy bones and teeth. Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists say we should aim for low fat dairy products. (Nordqvist 2015)." All diets include fats and sugars. There are two types of fats, saturated and unsaturated. Unsaturated fats are more easily digested than saturated fats. Saturated fats include cream, butter, and margarine. Any fat that is not liquid at room temperature can be considered a saturated fat. Liquid fats, such as vegetable oils, and oily fish are unsaturated fats. It is best to choose unsaturated fats over saturated fats. 

A vegetarian diet can be both healthy and harmful. The harmful side of a vegetarian diet as already been mentioned. A vegetarian can be healthy if they plan appropriate meals. "Being vegetarian does not guarantee health. It is how one approaches a vegetarian lifestyle that matters. A vegetarian who consumes legumes, fruits, vegetables, seeds, and nuts will have a different health profile than a vegetarian who consumes a diet high in refined carbohydrates like muffins, pasta, cookies, and cakes." (Fetters 2014). Vegetarians and vegans need to prioritize their intake of iron, calcium, vitamin B12, and zinc. Vitamin D and omega-3 fatty acid supplementation (Fetters 2014). In general, vegetarian diets are lower in saturated fats, cholesterol and animal protein, and higher in fiber and folate than non-vegetarian diets. Consequently, vegetarians tend to have reduced risk for obesity, heart disease, high blood pressure, diabetes mellitus, osteoporosis, and some forms of cancer. (CalorieKing). The problem with this is that not all vegetarians give their time to planning meals. Some vegetarians will go through life avoiding meat rather than planning healthy vegetarian meals. A vegetarian who consumes mainly pasta, muffins, and sweets is not a healthy individual. In order to be a healthy vegetarian one has to be aware of what they are putting in their body and what nutrients they are getting out of it. 

Excess of red meat can lead to high blood pressure, high cholesterol, colon cancer, and cardiac problems. Yes a high intake of red meat has been associated with elevated risk of heart disease and cancer owing to the saturated fat it contains (Swaminathan 2015).Sodium used in processed meats may also increase cardiovascular disease risk through its effect on blood pressure (Swaminathan 2015). Even healthy non vegetarians are aware that lean meats, poultry, and fish are better for the body than fatty pieces of meat. Just because one is not a vegetarian does not mean they eat a hamburger and steak every day. There are healthy meats, and there are not so healthy meats. In all diets, vegetarian or not, it is best to stay away from saturated fats. 

There is also the argument that vegetarians have a healthier life style. Vegetarians have a lower body mass index than non-vegetarians and tend to exercise more (Surinder, Powers, Brown 2007). "The levels of physical activity and body mass indices of the vegetarian and semi-vegetarian women suggest they are healthier than non-vegetarians." (Surinder, Powers, Brown 2007). There is also a theory that vegetarians are less likely to be smokers. Although these things may be true, it depends on the person. Consider a vegetarian that drink sodas, smokes, eat potato chips, cheese pizza, and drinks coffee. There is no meat in this diet, but they could still be considered a vegetarian. Just like a non-vegetarian could eat a lean piece of steak, salad, water with lemon, not smoke, and go running every day. It depends on the person and how much they make health a priority. Having a lower BMI does not mean that all meat eaters are fat and have high cholesterol, and it does not mean all vegetarians are all stick thin and exercise more. 

There are pros and cons that come with having a vegetarian diet, as well as a non-vegetarian diet, but including meat in one's diet is one of the best ways for one to get all key nutrients for a healthy diet. It is not that meat is unhealthy, it is more of, "We as a society are eating twice as much meat as we did in the 50s. So what was once the special little side treat now is the main, much more regular." (Hill 2010). According to the USDA's food pyramid if people are consuming 6-11 servings of grain foods, 3-5 servings of vegetables, 2-4 servings of fruit, 2-3 servings of low fat dairy, 2-3 servings of lean meat, poultry, eggs, or nuts, and a very sparing amount of fats and oils each day, you will have a healthy diet that includes all key nutrients for the body. When someone cuts out a food group, they are also cutting out key nutrients that the body depends on. When a person thinks of a healthy diet, they should think of a diet that contains meat, not a vegetarian diet.

