Generation : Current Issue

STEP ONE: Research

There are as many different ways to eat vegetarian as there are reasons for being a vegetarian. At either extreme of the vegetarian spectrum we find semi-vegetarians, who avoid most foods of animal origin most of the time, and vegans, who exclude all animal products from their lifestyle. Somewhere in between are lacto-vegetarians, who choose to consume dairy, and ovovegetarians, those who opt for eggs. Folks who add both milk and eggs to their grocery lists are impressively labeled lacto-ovovegetarians. With all these imposingly named shades of veggie, where does one start?

Deciding what end of the vegetarian spectrum fits you best will make settling into the changes much easier. From specific dietary needs to random environmental facts, “the more you understand about vegetarianism, the easier it will be,” says UB dietician and nutritionist Janice Cochran.

For example, UB Green environmental educator Erin Cala chose a vegetarian alternative shortly after she moved off campus and began cooking for herself.

“I realized I didn’t like handling raw meat,” she said. “We give it names so we don’t think about the fact that it’s actually animal flesh; I felt like a hypocrite.”

Perhaps you are concerned about a family history of health problems like heart disease.

“The Standard American Diet is very unhealthy,” notes vegetarian Energy Officer Walter Simpson. “Humans have no biological necessity for meat.”

For those who are weight conscious, Cochran affirms that choosing a vegetarian lifestyle may mean choosing to shed some extra pounds. No matter what your reasons are, getting started will require a trip to the UB Green Environmental Library at 220 Winspear Avenue. The staff, many of whom are vegetarians themselves, can point you in the direction of need to know information.

STEP TWO: Transitioning

So now that you have the crucial information, do you prefer to dive head first into the deep end, or test the water with your toes?

“There’s no perfect way to do it and everyone comes to it a different way,” says Cochran. “It’s important to make gradual transitions at your own speed.” The American Dietetic Association suggests simple steps like replacing one meat-based meal a day with a vegetarian alternative. Accomplishing this is easy if you eat at Richmond Dining Hall in the Ellicot Complex.

“We have many new products,” says Cindy Youngers, Assistant Director for Dining Services. “In fact, if it’s out there, we have it. The vegetarian selection is second to none.”

UB vegetarians and vegans also praise Bert’s Kosher Deli. Cala says, “Because of the ethnic variety, I found more options like fresh veggies and rice, falafel, and hummus.”

“It’s only open a few hours so I feel like I’m always rushing there after class, but the employees are nice and very helpful,” sophomore vegan Jessie Sipling says of Bert’s.

As for adding a vegetarian meal off campus, Amy’s Place on Main Street and Natalie’s Café on Millersport are highly recommended.

“They have inexpensive vegan and veggie soups and burgers, and a great variety of Mediterranean and Lebanese foods,” says Cala.

Having your diet evaluated is a perfect way to determine what habits you currently have and how best to make your own transitions; it will make choosing what meal to eat at these dining locations easier.

Keeping a detailed record of the foods you eat for two typical weekdays and one normal weekend day is enough information for Cochran to compile a Diet Assessment and Client Diet Record Report. The report is a detailed account of the nutritional value in everything you ate and it provides a good estimate of your current dietary intake. Based on this assessment, Cochran is able to make comments on what you are doing well already, and suggestions on easy ways to improve your eating habits. Go online to http://wellness.buffalo.edu or stop by the Wellness Center in 222 Student Union for more information about nutrition forms and having your diet evaluated.

STEP THREE: Get Support.

This final recommended step is unfortunately one of the most often overlooked. Cochran stresses the importance of getting support, “so you don’t feel like you’re swimming against the stream all the time.” Here again, you should take advantage of services offered by the Wellness Center. Stop in and pick up a copy of Simpson’s Good Eating booklet. You may also want to have Cochran evaluate your diet for a second time, to make sure you’re still on track.

Proactive is the way to be when it comes to looking for support. Use the comment boards in the dining centers, drop assistant director Youngers an e-mail, or try a more direct approach.“Give us a tap on the shoulder when you’re in the facilities,” says Youngers. “We’re always looking for feedback; we’re always looking for new ideas.”

As an educator, Simpson says “I would like to see a student vegetarian club; it could be a social and educational group.” Such an organization would be the perfect source of support for vegetarians and vegans; is a veggie club in UB’s future?

From the great resources at the Wellness Center and Environmental Library, to a variety of dining locations both on and off campus, making the change to a vegetarian lifestyle is definitely a doable business for UB students. Remember to do your research, work at your own pace, and get the support you need.

1. Vegetarians don’t get enough protein in their diet. For a vast majority this is simply not true. Did you know that whole grains, legumes, nuts, and even pastas are all significant sources of essential amino acids? Because vegetarians usually have a varied diet and tend to make protein-rich choices, they are unlikely to come up short in this area. In fact, some vegetarians even consume more proteins than their carnivorous counterparts, due in part to the fact that they are more diet conscious. Besides all this, some researchers link diets that are too high in protein to kidney disease, kidney stones, osteoporosis, and even cancer.

2. Being a vegetarian is more expensive. “It depends on how you manage your money,” says UB dietician and nutritionist Janice Cochran. “But money is well spent on whole food.” Obviously vegetarians who buy unprocessed foods in bulk will save money, while specialty products and seasoned meat substitutes can quickly add up. While some grocers in Buffalo, such as Feel Rite on Maple Road and Lexington Real Foods Community Cooperative on Lexington Ave. specialize in vegetarian foods, it’s not necessary to change where you shop. If you’re a hardcore supermarket patron you can continue your shopping cart routine; Tops and Wegmans carry a wide selection of specialty vegetarian foods, as well as the most common known to mankind – vegetables. No matter where you choose to shop, remember Cochran’s sound advice, “Buy in season, buy on sale, use can, and use dry.”

3. Vegans and vegetarians are extremists. “Understand that a fair amount of thought is behind their decisions,” UB energy officer and vegetarian Walter Simpson advises. “They are aware of where their food comes from.”

STARTING YOUR RESEARCH

http://wellness.buffalo.edu – information on all health and wellness services offered at UB

http://wings.buffalo.edu/ubgreen – info on UB green environmental library

http://myubcard.com – info on UB food services