Я просто оставлю это здесь.

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As for me I am vegetarian.   I am not going to convince anybody of you to stop meat eating, you know what’s better for you, but if you have any intentions I must warn you there is one negative moment in all this and you’d rather be prepared for it and this is… People will screw you with questions concerning your menu (what do you eat if not meat? or others). This is only one thing I’d like to get over with ‘cause the rest is all benefits.

In recent years, the vegetarian diet has increased in popularity. And while many people are vegetarian for cultural, religious or ecological reasons, more and more people are converting to vegetarianism for health benefits. The vegetarian food-style has been called «a healthier way to eat» for many reasons.

Vegetarian diets have been credited with decreasing the incidence or severity of heart disease, hypertension, diverticular disease, cancer of the breast, colon, prostate and lung, and osteoporosis and gallstones.
The health benefits associated with vegetarianism go beyond simply having better eating habits. People who have been following a traditional vegetarian diet for many years may be healthier because they also tend to avoid or use less alcohol, caffeine and refined foods. They also tend to have other positive lifestyle habits including being more physically active, having less stressful lifestyles and being non-smokers.

Vegetarianism has been part of the lifestyle of many religious and cultural groups for centuries. But vegetarianism is a more recent phenomena in North America.

Despite the interest in vegetarianism, only about 4 percent of Canadians define themselves as vegetarians. But the desire to adopt a more vegetarian eating pattern is truly here. Thirty percent of Canadian grocery shoppers now serve meatless meals on a regular basis.

The term «vegetarian» is used quite broadly to describe individuals ranging from true or pure vegetarians, to lacto-ovo vegetarians and semi-vegetarians.

True vegetarians or vegans avoid all foods of animal origin, including eggs, dairy foods, gelatin and honey. Lacto-ovo vegetarians avoid all animal products except eggs (ovo) and milk products (lacto). Most vegetarians fall into this category.

People who are moving towards a vegetarian food-style are called semi-vegetarians. These individuals are eating less animal foods but are not ready to give them up for good. Eggs, milk products and limited amounts of fish, chicken and sometimes meat are still eaten.

A vegetarian diet, based primarily on plant foods, is higher in carbohydrates and lower in fat than meals containing animal foods. When this diet includes plenty of whole grains, fruit and vegetables it also provides fibre, antioxidant nutrients and plant phytochemicals which play a role in chronic disease prevention.

The greatest challenge with vegetarian eating is making sure adequate amount of essential nutrients are consumed.

Getting enough protein is not a problem for most vegetarians. Protein needs can be satisfied by 
including legumes, nuts and seeds, and a variety of whole grains on a daily basis. Combining different plant foods also helps ensure protein needs get met. For example, eating grains with legumes (for example, rice and beans or pita bread with hummus) or grains with nuts (for example, rice with cashew-vegetable stir-fry). Milk products and eggs also provide protein, if they are eaten.
Iron deficiency anemia is a common problem among vegetarians due to inadequate intakes of
absorbable iron. Female teens 14-18 years of age need 15 mg of iron per day compared to male teens who need 11 mg of iron per day. Women 19-50 need 18 mg of iron per day while men and post-menopause women only require 8 mg per day. Cooked beans and lentils, split peas, and tofu all provide iron. Other sources are iron-fortified breakfast cereals, bread, oat and wheat bran, nuts and seeds, and dried fruit. Iron absorption can be increased by having foods that contain vitamin C (fruit and vegetables) with foods that contain iron.