For others that are primarily found in animal foods, like vitamin B12, or when nutrient requirements increase during certain life stages, a supplement may also be needed. Fortified foods and beverages can help to increase the intake of certain nutrients. It's just about making sure you get the nutrients you need. Myth #4: Vegetarian Diets Are Not Appropriate for Pregnancy, Childhood or AthleticsĪ well-planned vegetarian or vegan diet can meet the nutrient needs of people from all stages of life, including those going through pregnancy and lactation, childhood and participating in competitive sports. Aim for less processed sources such as tempeh, edamame and tofu. Swapping animal-based protein for soy is a good way to add variety to your meals. No matter your diet preference, variety is key. Actually, there is evidence that consuming soy in childhood and adolescence produces a lower lifetime risk for breast cancer whereas beginning soy in adulthood doesn't appear to offer the same level of protection. Despite news reports to the contrary, there is no proof soy causes cancer. Myth #3: Eating Soy Increases Risk of Breast Cancerįor vegans and vegetarians, incorporating fortified soy products in the diet is an easy way to meet both protein and calcium requirements. In addition to following a nutrient-rich diet, weight-bearing activities such as yoga, running, brisk walking and strength training are an essential component for increasing bone strength. For some individuals, a calcium and vitamin D supplement may also be recommended. Mushrooms treated with ultraviolet light are another possible source of vitamin D. If you are forgoing dairy, ensure that you get the recommended amounts of both calcium and vitamin D by choosing fortified foods and beverages such as plant-based milk alternatives, ready-to-eat cereals, and 100% fruit juices. Include a wide variety of other leafy green vegetables throughout the day to help promote calcium absorption. Some vegetables such as spinach and rhubarb have a higher calcium content, but they also are high in oxalates, which decrease calcium absorption. Calcium can be found in a variety of plant foods such as kale, broccoli, bok choy, calcium-set tofu and fortified soymilk. A number of nutrients are needed for bone health, including calcium, vitamin D and protein. Myth #2: To Build Strong Bones, You Must Include Dairy in Your Dietĭairy is not the only food that can help build and protect strong bones. For high-protein vegan options, some familiar foods may already include bean burritos, tofu and vegetable stir-fries, or lentil chili. Protein from plant foods is encased in plant cell walls, which are hard to penetrate and digest. That's because protein from whole grains and legumes has lower digestibility than animal protein. Vegans may benefit from consuming slightly more protein than their meat- and dairy-eating counterparts. For lacto-ovo vegetarians, low-fat or fat-free dairy and eggs can also be an important protein source. There are many versatile plant-based sources of protein that fit into a healthy eating plan: legumes (beans, lentils, peas and peanuts), soy products, whole grains, nuts and seeds. These two factors are cornerstones of a heart-healthy diet. Plant-based protein typically contains more dietary fiber and less saturated fat than animal-based sources of protein. Despite this, adequate protein can easily be attained without meat through a well-planned and varied diet. Myth #1: Vegetarians and Vegans Have a Hard Time Getting Enough ProteinĪs meat has become synonymous with protein, many people struggle to identify non-meat sources of this essential nutrient. Learn the facts when it comes to plant-based diets. According to the Academy of Nutrition and Dietetics, “appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases”.īut many myths still surround the health implications of a vegetarian diet. As more and more individuals reduce their meat intake, one essential question remains: Are vegetarian and vegan diets healthy? The answer is yes.

Vegetarian meals are gaining in popularity - even among regular meat-eaters.

Are vegans healthier