There are plenty of myths about vegetarian diets. One of them concerns the inability to consume enough protein from plant food sources to meet protein and energy requirements. A vegetarian diet can be nutritious and healthy if essential nutrients, vitamins and minerals are provided. Vegetarian diets vary; some are low in animal protein, while others contain no animal protein at all. Vegetarian diets are also lower in cholesterol, total fat and saturated fat.
Amino Acids
Nutrients that can't be produced in the body are classified as essential nutrients and must be consumed daily to prevent deficiencies. Protein is one of these. Amino acids, derived from protein food sources, are considered the body's building blocks for growth and maintenance. Proteins are not stored in the body but are constantly broken down within the gastrointestinal tract into amino acids to produce hormones, enzymes and non-protein substances such as creatine. A daily supply of protein-rich food sources is required to maintain a constant supply of amino acids.
Types of Vegetarians
The total vegetarian or vegan diet consists of foods derived from only plant food sources -- fruits, dried beans and peas, grains, vegetables, seeds and nuts. Lacto vegetarians allow additions of cottage cheese and dairy products. Ovo-lacto vegetarians allow eggs along with plant foods. Pesco vegetarians add milk, dairy foods, eggs and fish such as salmon or tuna, and shellfish such as shrimp, clams and crab. Pollo-vegetarians add chicken to plant foods and dairy products. Semi-vegetarians don't allow red meat but consume both chicken and fish.
Protein Dietary Sources
Soy protein, as found in soymilk and soy yogurt, provides a source of protein for vegetarians since it is equivalent to protein from animal sources. Additional sources of protein for some of the variations of vegetarian diets include chickpeas, kidney beans, tofu, unrefined grains, baked beans, milk, eggs with whole-grain toast, nut butters and cheese. Consuming a variety of protein-rich food sources throughout the day can balance foods that are lower in amino acids with foods that are higher and avoid deficiencies.
Precautions
Some vitamin and mineral deficiencies can occur with vegetarian diets without strict attention to supplementing with the appropriate sources. Vitamin B-12 deficiency occurs when animal sources are not included in the diet. However, numerous fortified products are available to supplement this potential deficit including breakfast cereals, fortified soy beverages and vitamin supplements. Iron deficiency is another possible deficiency that can occur, but iron is readily available from dried beans and fruits, brewer's yeast, spinach and enriched products.
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