There are many misconceptions about vegetarian diets. Some believe that vegetarians eat chicken and fish; others thinks that vegetarians do not get enough protein or that following a strict vegan diet is unhealthy. The truth is that, while it takes some careful planning, even vegans can meet all of their nutritional needs.
Identification
There are three main types of vegetarians. Lacto-ovo vegetarians do not consume animals, including chicken and fish, but they do eat dairy products and eggs. Lacto vegetarians cut out eggs as well. Vegans follow a stricter diet by not consuming animals or products that come from animals. This includes all dairy products, along with foods such as honey and gelatin. As long as vegans eat well-balanced meals, they can get all the nutrients they need, says Medline Plus.
Protein
Most American eat more protein then they need, since it is found in a wide variety of foods, including meat and plant-based foods. The MyPyramid.gov website recommends that vegans consume beans, nuts, nut butters, peas, tofu, tempeh and veggie burgers to meet protein needs. Most adults need about 0.8 grams of protein for every kilogram of body weight per day; which is 58 grams for a 160 pound adult. One cup of beans can contain between 12 and 20 g of protein per cup; a cup of soy milk contains about 10 to 12 g; a cup of split peas has close to 17 g and a piece of tofu has about 10 g.
B12
The body needs vitamin B12, which is primarily found in animal products such as eggs and dairy. The American Dietetic Association, suggests that vegans need to make sure they get enough, and soy milk and B12-fortified cereals are good sources. If needs cannot be met through diet, taking a supplement may be necessary. However it is important not to exceed 100 percent of the daily RDA for your age, which is 2.4 mcg for adult males and females.
Iron
While vegans need to make sure they are consuming enough iron; rates of iron-deficiency anemia among vegetarians is about the same as that of non-vegetarians, reports the Cleveland Clinic. Beans and green leafy vegetables --- especially broccoli, kale, turnip greens and collards --- are all good sources. Most adults should get 12 to 15 milligrams daily. Beans and spinach both have about 4 to 5 mg per cup, and fortified cereals can have as much as 8 to 10 mg per cup.
Considerations
Vegan diets not only are healthy, but they can help to prevent and manage obesity, diabetes, some forms of cancer and heart disease states the American Heart Association. Vegan diets tend to be low in calories, cholesterol and fat. However, even vegans can consume more calories then they need and some vegans foods are high in fat and salt. As long as a vegan diet is rich in fruits, vegetables and whole grains it can be a healthy way to eat.
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