Should I stop eating meat? Is a vegan or vegetarian diet healthier?

It's hard to imagine life without pork chops and fried chicken yet it's likely that you know someone who has switched to a no-meat diet.

It starts with removing red meat like beef from meal plans, then chicken, then fish — before you know it, they're swearing by the vegan lifestyle. You might be wondering: Is it really healthier to stick to fruits and veggies? 

Luningning Caravana, a registered nutritionist and dietician, in an Ask Away session with GMA News made a case for meat. 

Food rule number one: Balance

Caravana said that she doesn't recommend avoiding meat completely, especially for women who are trying to get pregnant or are pregnant already. 

"Kailangan kasi natin ng egg, ng fish, ng chicken...red meat kailangan natin once or twice a week, lalo na sa mga gustong mag-buntis kasi kailangan kumpleto 'yong sustansya e. Ayaw naman nating magka-deformities 'yong anak natin," she explained.

There are available options for those who really want to commit to a vegan or vegetarian diet, but high-biological value (HBV) proteins or foods that contain 50% readily absorbed protein are recommended. This includes red meat, white meat (fish and poultry), and eggs.

In a study published in 2015 titled "Role of poultry meat in a balanced diet aimed at maintaining health and well-being: an Italian consensus document", white meat was especially praised by researchers:

Poultry meats are characterized by a good overall nutritional profile. Their high-biological-value protein, vitamin, and mineral content associated with a low fat content (most of which is composed of unsaturated fatty acids) enables these meats to be optimally incorporated into the diet at all ages.

Chicken meat, because of its favorable nutritional profile, can play an important role for individuals in specific age groups (pregnant women, children, and the elderly).

In addition to protein, chicken is also an excellent source of heme iron, zinc, copper, and B vitamins.

Food rule number two: Variety

Caravana emphasized the need for diversity in the food one eats. "Dapat mapanindigan mo 'yong pagiging totoong healthy, hindi 'yong limited lang 'yong klase ng pagkain," she said.

She added that eating the same type of vegetable every day is not practical. Mungo with rice is healthy, but eating it for an entire week or month is not.

"Paano natin makukuha 'yong ibang nutrients na kailangan ng katawan natin? ... Hindi naman puwedeng parating ganoon lang na mungo, mungo, mungo. Kailangan may ibang sources."

For those who want to try a vegetarian or vegan diet, it's best to try and eat five types of vegetables and five types of fruits daily. Nutrients from A to Z is not a mere tagline, it's what the body needs to perform optimally. 

There are benefits to eating fresh fruits and veggies — lower blood sugar, lower blood cholesterol, better digestion — but we don't necessarily have to ditch meat.

Balance and variety is the way to go. — AT, GMA News