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8 PLANT FACTS
By: eba95 Date: August 9, 2010, 4:50 am
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1: All plant-based diets are
about the same.
FACT: No. Vegetarians who eat milk
or eggs are called "lacto-ovo-
vegetarians". Those who eat no
animal products are called "vegans",
or strict or total vegetarians. There
are many variations of these two
main types of plant-based diets.
When someone declares himself/
herself a "vegetarian" it is best to ask
the person exactly which foods are
eaten and which are avoided. Most
likely, the person is a "lacto-ovo-
vegetarian".
Myth 2: There are very few
vegetarians.
FACT: Recently it is estimated that
about 10% of the USA is vegetarian.
Restaurants report that about 27% of
the customers want a vegetarian
option when they order.
Myth 3: A diet without meat is
nutritionally deficient.
FACT: All vegetarian diets can
provide all the essential nutrients to
a person choosing from an abundant
food supply. However, as a diet
becomes more restrictive, it may be
more difficult to get all the necessary
nutrients. Following the guidelines
outlined in the Vegetarian Food
Pyramid provides most nutrients in
adequate supply. Remember that the
adequacy of any diet depends on the
variety and the amount of foods that
are included. Consult a registered
dietitian for accurate diet
instruction.
The nutrients of greatest concern in
the vegan or macrobiotic-type diets
are vitamin B12, vitamin D, calcium,
iron, and zinc. Nutrient needs are
greatest during periods of growth.
Myth 4: One can't possibly get
enough protein without meat and/
or milk and eggs.
FACT: It is difficult not to get enough
protein if one eats sufficient
amounts and variety of food to
maintain a healthful body weight.
All foods, except sugar and oil,
contain some protein. Plant-based
diets get protein from legumes
(dried peas and beans), seeds, nuts,
whole grains, and for the lacto-ovo-
vegetarian, also from milk and eggs.
Myth 5: Certain combinations of
foods have to be eaten at the same
meal to get the right amino acids
(the building blocks of protein).
FACT: There is no need to combine
foods at meals to get right proteins
in the diet. If one follows the
recommended amounts and number
of servings of the Vegetarian Food
Pyramid, one will be getting
adequate amounts of the protein..
Myth 6: All vegetarian diets are low
in fat.
FACT: Vegetarian diets may or may
not be low in fat. It all depends upon
the choices one makes. Some high
fat foods commonly used by
vegetarians are avocadoes, olives
and olive oil, nuts, nut and soy based
milk type beverages and seeds.
These fats are moderate to low in
saturated fats. They can also choose
cheese, egg yolks and cream which
are foods high in saturated fat.
Myth 7: Vegetarian diets are dull
and boring.
FACT: A diet can become boring
when one eats the same foods every
day. With the abundance of foods to
choose from and the variety of ways
to prepare them, a diet without
meat need not be either dull or
boring.
Myth 8: Vegetarian diets can cure
cancer and heart disease.
FACT: Because most lacto-ovo-
vegetarian diets are nutritionally
sound, higher in fiber, lower in
cholesterol and contain more fruits
and vegetables, this diet pattern can
reduce a person's risk of many
cancers and certain types of heart
disease. However, even vegetarians
must follow all the precautions
physicians prescribe for decreasing
the risk of these diseases.
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