What do celebrities Russell Brand, Carrie Underwood, Paul McCartney and Ellen DeGeneres have in common?

Well, besides being attractive, famous, and rich, they’re all vegetarians. They are among the estimated 7.3 million U.S. residents who profess to follow a vegetarian diet. And in order to get the rest of us thinking about it, the North American Vegetarian Society has designated October “Vegetarian Awareness Month” with a tempting little contest:  give up meat, fish, and poultry for 30 days and you can enter to win up to $1,000.

The Benefits of Vegetarian Eating

Of course, even the chance to win money wouldn’t be enough of a carrot (pun intended!) for some people to forgo burgers, steaks and chops for a month. But there are distinct health and societal benefits associated with vegetarian eating:

• According to the American Dietetic Association, vegetarian diets reduce the risk of developing major killers such as heart disease, stroke, cancer (colorectal, ovarian and breast cancers), diabetes, high blood pressure, and obesity.
• Growing plants to support a vegetarian diet uses much less fossil fuel (and produces fewer greenhouse gas emissions) than does raising and processing animals for their meat.
• As the North American Vegetarian Society points out, vegetarian diets “save animals from suffering in factory-farm conditions and from the pain and terror or slaughter.”
• On a global scale, vegetarian diets remove the incentive for third-world countries to convert rainforests and other precious ecosystems into pasturelands.

Eating Vegetarian Without Skimping on Nutrition

It can be difficult for vegetarians to get enough vitamins, minerals, and protein to meet their daily needs. The key is to eat a wide variety of plant-based foods, including whole grains, lentils, beans, soy products, nuts, and seeds. Dairy products and eggs are also excellent sources of protein and nutrients (but are not included on the stricter vegan diet).

Vegetarian-friendly vitamin and mineral supplements are always an option when you’re too busy to eat balanced veggie meals. Nutrition experts say Calcium, Vitamin D, Vitamin B-12 and Iron are especially important for vegetarians leading hectic lives.

Paula Detwiller, All Vitamins Plus Contributor