Is being a vegetarian bad for me? Am I not supposed to eat meat?

Animals closest to us physiologically are vegetarian or nearly vegetarian, and so were our not-too-distant evolutionary ancestors. Humans can digest a wide variety of foods and this ability undoubtedly contributed to our species' survival throughout history. Unlike most species, humans have choice about their diet which is dictated more by tradition and culture than by physical restrictions. While scientists disagree about specific anatomical and  physiological points, one of the best indicators that humans are suited to a vegetarian diet is the many health benefits found with plant-based diets and the many diseases and illnesses linked to eating meat. The ability to eat an omnivorous diet may have had survival value in the past but it is now clear that meat-eating threatens human health and planetary survival. 

Hi there,
it is your choice to follow a vegetarian diet and whether or not you eat meat.
If you choose to be a vegetarian and not eat meat then it is important that you get your daily protein needs from plant based sources.
Amino acids are the building blocks of protein and can be obtained from plant sources. There are some amino acids that the body cannot make so we need to ensure that we get these in our diet.

Plant based protein sources include:
legumes (lentils, chickpeas, beans), tofu and soy based products, dairy foods, nuts and seeds.

If you include a mix of grains, legumes, seeds, nuts and vegetables you will be able to get in all the protein and amino acids that you require.

An Accredited Practisng Dietitian can help you eat vegetarian and stay healthy.
Enjoy

To reiterate what Lisa has said, it is your choice whether or not to follow a vegetarian diet. Firstly I would like to ask you whether or not your would still eat dairy foods and eggs? These are a good source of high quality protein.

If you have gone vegan (not meat or foods derived from animals) then you would need to carefully choose what types of plant protein you have in each meal. As Lisa has mentioned try to include a mix of plant-based protein sources which include: legumes, (lentils, chickpeas, beans), soy products, nuts and seeds as well as grains such as rice, quinoa, barley, cous cous, wheat etc.

By consuming a combination of the above foods you will make sure that each meal will provide you with all the essential amino acids needed for good health. What is also important to consider is your iron and vitamin B12 levels. Many vegans need to have regular blood tests to check for deficiencies in these important nutrients.

Best advice would be to visit an Accredited Practising Dietitian (APD) who can sort you out a nutritionally adequate diet. To find one near you visit www.daa.asn.au

There is certainly no need to eat red meat to get all of your nutritional requirements, including protien needs. In fact there is a significant evidence to show the health benefits of a vegetarian diet and of eating less red meat and more plant rather than animal protein.  Many plant foods contain protein including legumes, tofu, tempeh, nuts, seeds and wholegrains such as quinoa and amaranth. Some plant protiens such as soy foods, contain all of the essential amino acids, similar to animal protein.  While other plant proteins have limited amounts of some amino acids, by eating a variety of these foods from day to day you will be able to get enough of all of the essential amino acids - there is no need to combine these foods at each meal.  As Lisa and Chris mention, an Accredited Practising Dietitian with experience in vegetarian eating could provide some practical advice and suggestions to ensure you are meeting your nutritional needs.

Not my area of expertise but worth noting that everyone from babies and pregnant women to Olympic athletes, body builders(!), movie stars and models are thriving on a vegan diet.

Proteins
Combining proteins was advanced by Frances Moore Lappe (Diet for a Small Planet, 1971). The idea spread and was widely published. When she realised this was not correct she retracted the whole concept (Diet for a Small Planet, 1981) but still people quote the original idea. 
A well managed plant based diet, according to voluminous studies, leads to less sickness, a stronger immune system a significant drop in heart problems and longer life. The evidence (check the web) is overwhelming.

Preventing and Reversing Heart Disease
The books, Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn and The China Study by T. Colin Campbell are real eye openers.
Removing meat and dairy, adopting a balanced plant based diet and depending more on food to satisfy needs for fats rather than adding it to food, can, according to the studies, not only bring a halt to heart disease events, but over time, even reverse already present heart disease.
A plant based diet takes some thought to be balanced but is well worth the effort.
 
Of course you must make your own enquiries and make you own decisions. I am unsure as to what advice that would be given by a dietician who prefers a meat regime; whether they would bow to the evidence or promote their point of view.

To add to the other excellent replies from my APD colleagues, we have just posted a comprehensive overview on vegetarian diets on The Scoop on Nutrition based on the lastest Medical Journal of Australia publication.  Jump across and have a read.

Absolutely your choice! Remeber by consuming non-haem iron sources (as mentioned above) in combination with Vitamin C greatly enhances your iron absorption, reducing the chances of becoming deficent. Vitamin C sources include citrus fruits, red peppers, berries and broccoli.

Erin

Your friend is slightly misinformed. Essential Amino Acids are available in many plant foods. Your friend must ask himself where the animals get these amino acids.

The entire protein argument is based on research that carried bias. Such research is not genuinely scientific, even if it is promoted as such. Human beings actually have a very low protein requirement, even athletes.

If you consider that amino acids are a vital building block for life, and that the most rapid period of growth occurs in the first 6 months of life, one would assume that our highest protein demand would occur during this period. If you view the following table, you will note the average number of days it takes a species to double its birth weight. You will also notice the inverse relationship to the percentage of protein, (percentage of total energy as opposed to weight), that comes from protein.
Species                Protein                 Time to Double Birth Weight
Human Milk          5%                                        180 days
Mare's Milk           11%                                      60
Cow's Milk            15%                                      47
Goat's Milk            17%                                      19
Dog's Milk             30%                                      8
Cat's Milk              40%                                      7
Rat's Milk              49%                                      4


This table gives a fairly clear indication that humans do not have a significant protein requirement. The challenge more lies in getting fresh, unprocessed and unadulterated foods. These are the cornerstones of a healthy diet.

Many vegans have been hugely successful in a variety of sports.

I hope this helps.

Lots of great responses!  The only thing I want to add is that people who choose a vegetarian diet are generally less likely to be overweight, generally have lower blood pressure and lower cholesterol levels - all great reasons to eat a plant based diet.  A vegetarian diet does need to be well balanced - don't just cut out meat - to achieve good nutrition and Accredited Practicing Dietitians are just the people to advise you.

Being a vegetarian is not bad for you, however this does depend on how balanced your diet is. To satisfy your nutrient requirement is more difficult on a vegetarian diet than it is eating an omnivore diet, but it can be done. We must remember that vegetarian foods are a major source of nutrition for most people in the world. Vegetarians have lower rates of heart disease and some forms of cancer than non-vegetarians.
There are different kinds of vegetarians and this will cause a variation in your food intake and consequently your nutrient intake. A vegetarian is a person who does not eat meat, poultry, and fish. Vegetarians eat mainly fruit, vegetables, legumes, grains, seeds, and nuts. Many vegetarians eat eggs and/or dairy products but avoid hidden animal products such as beef and chicken stocks, lard, and gelatin.

Vegans exclude all animal products (e.g. meat, poultry, fish, eggs, milk, cheese, and other dairy products). Many vegans also do not eat honey. These vegetarians find it difficult to satisfy B12, Iron, Zinc , riboflavin and Calcium requirements. Lactovegetarians exclude meat, poultry, fish, and eggs but include dairy products. Lacto-ovovegetarians exclude meat, poultry, and fish but include dairy products and eggs.

A healthy vegetarian diet is typically low in fat and high in fibre. However, even a vegetarian diet can be high in fat if it includes excessive amounts of fatty snack foods, fried foods, whole milk dairy products, and eggs. Therefore, a vegetarian diet, like any healthy diet, must be well planned in order to help prevent and treat certain diseases and also to ensure you are getting proper nutrition. The key to any healthy vegetarian diet is to choose a wide variety of foods, and to consume enough calories to meet your energy needs. It is important for vegetarians to pay attention to these five categories in particular.
Protein
Protein is found in both plant foods and animal foods. Good sources of protein include whole grains, lentils, beans, tofu, low-fat dairy products, nuts, seeds, tempeh, eggs, and peas.
Calcium
Vegetarians can meet their calcium needs if they consume adequate amounts of low-fat and fat-free dairy products such as milk, yoghurt, and cheese. Calcium is also found in many plant foods including dark, leafy greens (e.g. spinach, kale, mustard, collard and turnip greens, and bok choy), broccoli, beans, dried figs, and sunflower seeds, as well as in calcium-fortified cereals, cereal bars and some fortified juices. Vegans must strive to meet their daily calcium requirements by regularly including these plant sources of calcium in their diets. Many soy milk products are fortified with calcium, but be sure to check the label for this. You can also include a calcium supplement in your diet.
Vitamin D
Vitamin D helps your body absorb and use calcium. There are few foods that are naturally high in vitamin D, though. Many soy milk products are also fortified with vitamin D. Your body can make its own vitamin D, but only when the skin is exposed to adequate sunlight (but that can have its own risks). People who do not consume dairy products and who do not receive direct exposure to sunlight regularly should consider taking supplemental vitamin D.
Iron
Iron-fortified breads and cereals, dark green vegetables (e.g. spinach and broccoli), dried fruits, prune juice, blackstrap molasses, pumpkin seeds, sesame seeds, and soybean nuts are good plant sources of iron. Consuming foods high in vitamin C, such as citrus fruits or juices, tomatoes, and green peppers helps your body absorb iron from these plant sources. Cooking food in iron pots and pans will also add to your iron intake.
Vitamin B-12
Vitamin B-12 is produced in animals and by bacteria in the soil. Vegetarians who consume dairy products and/or eggs usually get enough B-12 since it is found in these foods. Vegans, however, should add vitamin B-12 fortified soy milk to their diets. Regularly taking a broad-spectrum multivitamin and mineral supplement will also supply the necessary amount of B-12.

Deficiency is unknown in any diet with sufficient energy (kJ, kcal). However, you need to watch B12.

If you also avoid fats and oils along with animal foods you may be able lower cholesterol to safe levels without drugs.  <http://www.heartattackproof.com/> See also Heart Foundation post heart disease guidelines for safe cholesterol levels. Some people may want to avoid the first heart attack or stroke all together as these are debilitating.

There is a disease called kwashiorkor if diet has insufficient energy.