Go for the Green

Afraid that giving up meat will hurt your game? It won't -- if you follow our five simple steps to healthful vegging out

By Sally Kuzemchak

For more Sports Illustrated Women, check out our latest issue -- on newsstands now. For your FREE preview issue of SI Women click here or call 800-950-5150.

Issue date: Winter 2000

If grabbing a burger doesn't grab you, fear not. Manny Millan

If you're eating meat-free -- or considering it -- don't worry about morphing into a sprout-nibbling Birkenstock-wearer. You've got bigger concerns. You could join the ranks of a breed of vegetarians who subsist on bagels, chips and sweets, and whose diet boasts little besides white flour and partially hydrogenated vegetable shortening. "I call them french-fry vegetarians," says Ellen Coleman, exercise physiologist, registered dietician and author of Eating for Endurance (Bull Publishing). "They knock out meat but eat a crummy diet." For active women, such a diet means zapped energy and lackluster athletic performance. Luckily, it's avoidable.

Shunning meat can be a great move. Vegetarians are less likely than meat eaters to become obese and develop chronic illnesses such as high blood pressure, diabetes and heart disease, thanks to a diet rich in fruits and vegetables and low in saturated fat, cholesterol and sodium. But reaping those benefits requires some planning: "You don't just start replacing bologna sandwiches with salads," says Leslie Bonci, a registered dietician and marathoner who has been a vegetarian for more than 20 years. Here are five ways to make sure your body gets what it needs when you cut meat from the menu.

Pick new proteins . Active women automatically require more protein than their sedentary counterparts to help build and maintain muscle mass. Sure, meat is the quickest way to get the job done, but plant-based sources of protein can easily be substituted. Concentrate on including protein-rich foods in meals and snacks. Try beans, peanut butter and high-protein energy bars. If you're a lacto-ovo vegetarian (someone who eats dairy products and eggs), milk, cheese and yogurt are good options. Karen Rogers, 19, a 40 -mile-a-week cross-country runner at Northwestern University, eats veggie burgers in her school's cafeteria and snacks on yogurt. "Being a vegetarian has made me pay attention to my diet and eat healthier," says Rogers, who has been meat-free for more than six years. "It's a choice, not a chore."

Think zinc . If you don't get enough of this mineral, your workouts and athletic performance may pay the price. A recent study by the USDA's Agricultural Research Service found that those who were on low-zinc diets lost aerobic capacity. Although athletes who eat mostly carbs -- as well as those who skimp on calories -- are at risk for zinc deficiencies, vegetarians particularly need to stock up on this mineral, since beef is a prime zinc source. Aim for a few servings a day of foods like beans and lentils, fortified whole-grain breakfast cereals, peanut butter, pumpkin seeds and whole-wheat bread.

Pump up on iron .Iron helps carry oxygen to cells, where it helps produce energy, so getting enough is critical. It's harder for your body to absorb iron from plant sources than from animal sources, but adding vitamin C to your diet will help the process, says Bonci. Slice strawberries into cereal, add tomatoes to a salad, or drink OJ with a snack of hummus and pita. (Caffeine may block iron absorption, so save iced tea, soda and coffee for between meals.)

Make calories count .If you're dropping meat to drop pounds, be aware that the plan can backfire. "Vegetarians can gain weight if they're eating junk," says Dr. Jackie Berning, nutrition consultant for the University of Colorado athletic department as well as the Denver Broncos, Denver Nuggets, Cleveland Indians and Colorado Avalanche. The solution: Eat nutrient-dense foods within your daily calorie needs. Get enough fiber by opting for whole fruits and vegetables, not just juices. Choose vitamin-packed whole grains (like brown rice and whole-grain breads and cereals) over refined grains. If you're hungry between meals, eat protein-rich snacks such as a bagel topped with a slice of low-fat cheese or a yogurt-based fruit smoothie (not diet soda).

Play with your food . "Being vegetarian isn't about cutting out foods," says Lisa Dorfman, author of The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone From Beginners to Gold Medalists (John Wiley & Sons). "It's about experiencing new foods and enhancing your diet." Dorfman, a sports nutritionist, triathlete and longtime vegetarian, suggests trying veggie-friendly foods (like soy-based cheeses, flavored soy-milk and meatless burgers) and eating a variety of foods to fuel your sport -- and your life. Build your diet around fruits, vegetables, whole grains and plant-based protein. "I feel really good eating vegetarian and truly believe it's been 98 percent of my success," says Dorfman. "When I completed the [1999 Isuzu Lake Placid] Ironman, I crossed the finish line with a smile."

For more Sports Illustrated Women, check out our latest issue -- on newsstands now. For your FREE preview issue of SI Women click here or call 800-950-5150.