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The key to a healthy diet of any kind,
including vegan or vegetarian diets, is
practicing moderation, eating a variety of
foods from eahc of the food groups, and
keeping nutritional needs in balance for
those food groups that are not included in
the diets.
Getting sufficient protein is usually
not a worry for vegans and vegetarians,
since most diets in the developed world
tend to contain more protein than needed
anyway. Vegetarians eat dairy products and
they can get all the protein they need
from dairy products, from the soy-based
products and from the beans and nuts,
lentils and seeds. There are also many
non-animal sources of protein, so most
vegetarians do not have a problem getting
sufficient protein.
Even vegans, who do not include any
dairy or animal products in their diet
including milk, do not have a protein
deficiency problem because all products
such as nuts, seeds and lentils, beans and
split peas, soybeans and garbanzo beans,
black and white beans, kidney beans and
many more all contain lots of protein.
Vegetarian meals are generally rich
in soy based products including tofu and
these products contain enough protein to
meet the requirements for vegans. The many
bean-based vegetarian recipes are good
sources of protein -for example, a cup of
cooked beans contains the same amount of
protein as a two ounce serving of meat
that a non-vegetarian would consume.
Other nutritional deficiencies are
usually of little concern to vegetarians -
as long as they follow a balanced,
nutritious diet they will have no problem
getting their daily nutritional
requirements. However vegans are more
susceptible to nutritional deficiencies,
in particular vitamins D and B12 and
calcium, because the most common sources
of these important nutrients are all
animal based, in either meat or dairy
products.
The hardest of these 3 nutrients for a
vegetarian to replace on a vegetarian diet
is vitaminB12 as the primary sources of
vitamin B12 in the diet are all animal
based and for this reason vegans are
usually advised to take a supplement of
vitamin B12 or to eat foods that have been
fortified with vitamin B12 such as
nutritional yeast and soy milk.
 
The primary sources of dietary calcium
are milk and other dairy products and so
vegans again need to include fortified
foods such as soy milk and some cereals
which are important to maintaining a
healthy vegetarian diet. The same applies
to vitamin D which is also primarily an
animal based nutrient.
All that said, it is possible to
maintain excellent health while at the
same time eliminating all meat and dairy
products from your diet - it just requires
more effort and awareness, and as withe
all diets, follow a well balanced diet and
get lots of exercise, and success will be
yours!
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