For the people who are interested in improving their eating habits and trying to have a healthy diet, they should start with the notion that they will not be stuck eating strictly fruits and vegetables for every meal in order to maintain a healthy diet. 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 (eats eggs but not dairy products), or lacto-vegetarian (eats dairy products but not eggs); this is not the case. In fact, 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 in which the body depends. When a person thinks of a healthy diet, they should think of a balanced diet that contains not just fruits and vegetables, but meat as well, because a diet without meat can be detrimental to one's health.

Cutting out a food group means cutting out nutrients that the body needs to be healthy, and to stay healthy. Vegetarians cut out one if not more food groups, which is never a good thing. Christian Nordqvist states, "A good diet must include several food groups because one single group cannot provide everything a human needs for good health".  Cutting out a food group means cutting out sources of vitamins and minerals. Before one does so, they need to realize that cutting out meats is a drastic change. They need to be aware of the nutrients that they will be losing and how they can substitute non meat food items to get the vitamins they need for a healthy diet. "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 other animal products that are high in nutritional value such as, eggs. 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 of the tested vegetarians and vegans there was a common deficiency 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. In the study, "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 entirely 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 the change in hemoglobin levels. A low intake of the mineral iron causes fatigue, weakness, and may affect work performance" (Morgan 2015). Calcium helps keep bones strong, and prevents blood clots. Zinc helps with our immune system by fighting bacteria, and making DNA. 

For these reasons, vegetarians are not as healthy as many would assume. Vegetarians have a very high risk of becoming deficient in many vitamins and minerals needed for one's body. "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 twenty one to twenty two percent vegetarians reporting depression compared with fifteen percent 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, seventy-five percent of vegans got less than the recommended daily amount of calcium, with vegans in general having a relatively high rate of fractures (Harvard Health 2009). Calcium is a very important mineral, especially for the bones. "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. To some this is a good thing, but for many people, the weight lost is unwanted.  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. In the study, subjects were observed for six 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 can have unwanted 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 forty two 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 should be 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 ten percent of total daily calories. Fill up on fresh vegetables, fruits and greens and minimize the calories from meat and carbohydrates" (Swaminathan 2015). "Choose lean meat like chicken and turkey, in which the skin has been removed" (Swaminathan 2015). The best meat to consume for a healthy diet include lean beef, chicken, and turkey. These meats contain less cholesterol than high fat cuts of beef. By eating meat with less fat, the body is consuming less saturated fat and cholesterol. Salmon, tuna and mackerel are high in protein and cholesterol-fighting omega-3 fatty acids, which are very good for the body. While controversially, 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. 

Along with protein, a balanced diet needs dairy as well. Good options of dairy products include: low-fat cheese, sour cream, yogurt, and milk. Eggs can be counted as dairy and protein. Eggs should be eaten sparingly; one egg has two hundred and thirteen milligrams of cholesterol, which is more than seventy 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 food groups in the right quantities. Nutritionists claim that there are five main food groups - whole grains, fruit and vegetables, protein, diary, and fat & sugar (Nordqvist 2015). 

Many times one can think something is healthy when really it is not as healthy as it may come off to be. For instance whole wheat bread. "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). Often time's wheat bread in the store is a refined grain. When one is trying to figure out whether an item is whole grain, they should look for grains that have the word "whole" before it. This information can often be found on the ingredients label. If the grain does not have the word "whole" before it, it is a refined grain. 

According to Christian Nordqvist, "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 certain heart diseases, diabetes type 2, and cancer. Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day (Nordqvist 2015)." 

We humans 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, at The University of Texas Medical Branch says that proteins should make up about twenty to twenty-five 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. A good source of dairy is also good for a healthy diet. It is recommended to consume a good amount of dairy because, "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. Liquid fats, such as vegetable oils, and oily fish are considered unsaturated fats. Saturated fats include cream, butter, and margarine. Any fat that is not liquid at room temperature can be considered a saturated fat. It is best to choose unsaturated fats over saturated fats to ensure good health.

A vegetarian diet can be both healthy and harmful. The harmful side of a vegetarian diet, such as deficiencies in vitamins and minerals, has already been mentioned. A vegetarian can be healthy if they plan appropriate meals. Many assume that if they become a vegetarian they will automatically be healthy. "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, as well as vitamin D and omega-3 fatty acid supplementation (Fetters 2014). In general, vegetarian diets are lower in saturated fats, cholesterol and animal protein. They tend to be 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. 

On the other hand 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 due 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 someone is not a vegetarian does not mean they eat a hamburger or 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 fatty foods, especially saturated fats. One can go through life enjoying lean meat and plenty of fruits and vegetables and be considered extraordinarily healthy. 

There is also the argument that vegetarians have a healthier life style. Vegetarians tend to have a lower body mass index than non-vegetarians. It is also said that vegetarians tend to exercise more (Surinder, Powers, Brown 2007). In one study done by Surinder, Powers, and Brown, results show, "The levels of physical activity and body mass indices of the vegetarian and semi-vegetarian women, that were tested, suggest they are healthier than non-vegetarians." (Surinder, Powers, Brown 2007). There is also a theory that vegetarians are less likely to be smokers. Smoking is a personal life choice. One does not choose to smoke because they eat meat. Although these things may be true, it depends on the person's socioeconomic and biological status and upbringing. If someone cares for their body and makes health a priority they are more likely to exercise and less likely to smoke. Consider a vegetarian that drinks 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. Although these are extreme examples, they show that it depends on the person and how much they make health a priority in their life. Having a lower BMI does not mean that all meat eaters are fat and have high cholesterol. It does not mean all vegetarians are all thin as a stick and exercise more often.

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 vitamins and minerals 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 six to eleven servings of grain foods, three to five servings of vegetables, two to four servings of fruit, two to three servings of low fat dairy, two to three servings of lean meat, poultry, eggs, or nuts, and a very sparing amount of fats and oils each day, they will have a healthy diet that includes all key nutrients that the body depends on. 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 balanced diet that contains not just fruits and vegetables, but meat as well, because a diet without meat can be detrimental to one's health.

