The number of people who are consuming a meat-free diet is growing. More fast food, casual dining and eat-in restaurants are offering meatless options on their menu, making it easier to go vegetarian than it once was. Not only is eating a plant-based diet healthier, but it can be budget friendly as well. Differing levels Different levels of vegetarianism include: Semi-vegetarian is the least strict of all vegetarian diets and also referred to as 'flexitarian.' This is a mostly vegetarian diet but allows for meat on occasion. There are no set rules for how much, but a general guideline would be a 90 to 95 percent vegetarian diet. A pescetarian is someone who avoids all meats but consumes fish and shellfish. The diet is relatively easy to adopt by red-meat eaters, provided you don't have distaste for fish. If you are thinking about becoming a full vegetarian, this can be one way to change eating habits in a more gradual way. A lacto-ovo-vegetarian avoids all meat and fish, but does eat eggs and dairy products. A lacto-vegetarian allows dairy but does not consume eggs. A vegan avoids all animal products, including dairy, eggs or any foods containing animal ingredients. What about protein? For nonvegetarians, meat provides a major source of protein, which our bodies need to function properly. The USDA food pyramid (online at mypyramid.gov) recommends eating a wide variety of foods from the meat and beans group. It is important to consume foods from a wide variety of protein sources because the amount of vitamins and minerals varies from food to food. Depending on the strictness of their diet, vegetarians may choose to get their protein entirely from plant sources (such as whole grains, nuts, beans, vegetables and fruits) or include fish, eggs or dairy, while avoiding all or most other animal sources. Changing gradually For those intrigued by the idea of becoming a vegetarian, try gradually replacing meats with a greater number of plant-based options. This could be as simple as incorporating one vegetarian meal into your weekly routine to start. Benefits to health For the health conscious, benefits of eating less meat and more legumes, fruits and vegetables are many. A plant-based diet with increased consumption of whole grains and heart-friendly fats has the potential to reduce the risk of many chronic ailments as well as lower heart disease risk. A plant-based diet is naturally high in fiber, which has been linked to lower risk of certain types of cancers. Fruits and vegetables contain antioxidants that protect the heart and arteries and contain no cholesterol or saturated fat. According to a study from Loma Linda University, vegetarians live an average of about seven years longer, and vegans about 15 years longer than meat eaters. The largest population study on diet and health to date, the China Health Project, found that Chinese people who consumed the least amount of fat and animal products had the lowest risks of cancer, heart attack and other chronic degenerative diseases. Before switching to a completely meat-free diet, it is wise to check with your doctor or a registered dietician for a plan that will ensure you get all the vitamins, minerals and nutrients your body needs. Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. E-mail: marjie@ohtrainer.com. Her website is at www.ohtrainer.com. This article appeared in the Dayton Daily News. 