Facts About Vegetarian Diets

Vegetarian diets are growing more common with each passing year, yet many misconceptions still surround this very healthy form of eating. These myths surround both the healthy and the unhealthy side of vegetarian eating.

No Meat

Vegetarians do not eat meat; a true vegetarian diet does not involve exceptions for chicken, fish or beef, even on occasion. Exceptions do exist for dairy consumption (lacto-vegetarian), egg consumption (ovo-vegetarian) or both (ovo-lacto-vegetarian).

Protein

Vegetarian diets offer adequate levels of protein from a number of sources, including vegetables, soy products and nuts. Beans in particular provide both protein and fiber and do so without the added fat and calories of animal proteins.

Choices

An individual vegetarian's diet is not automatically balanced and healthy; it depends upon personal choice. Vegetarians must work to avoid unhealthy options such as chips, candy or processed food.

Iron

Vegetarian diets do not lack iron if the proper foods are consumed. Molasses, chick peas, beans and spinach are high in iron content; ingredients such as soy flour and whole grains can be added to a dish or a meal to increase the iron content.

B12

Vegetarian diets lack the vitamin B12 if the more strict vegan form of eating is followed and no animal products are consumed. Vegans need to take B12 supplements or eat fortified cereals, meat analogues or milk substitutes with B12 added.

References

• Vitamin B12 in the Vegan Diet
• American Heart Association: Vegetarian Diets
• Mayo Clinic: Vegetarian Diet: How to Get the Best Nutrition

Resources

• Making the Transition