Some Myths and Facts about Vegetarian Diets...

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Moving toward a plant-based diet or becoming vegetarian, as my way of reducing weight/losing some pounds (Veggie Diet), requires thinking about how I eat as a whole in order to get adequate daily nutrients. This is not an easy job, I have to be extra careful for there might be some problems that may cause during the period of losing weight. And I started sorting the myths from the facts...and here are some I would like to share in this site, hoping this can help others who are in a Veggie-Diet:) Myth: Vegetarians, especially vegans, don't get enough protein in their diet. Fact: Meat and dairy products are far from the only sources of dietary protein. There are many good non-meat sources of protein, including lentils and beans; soy products, such as seasoned veggie burgers, tofu, and fermented soy (tempeh); nuts and nut butters, and whole-grain breads and cereals. Although it was once thought that vegetarian had to eat certain food combination to get complete protein, research has shown this is not the case. Eating a variety of vegetable proteins in a day can supply all of the protein in a day can supply all of the protein required for a healthy diet. Non-vegans also have convenient protein sources in eggs and dairy products. Myth: Without meat, which is a rich source of iron, anemia can be a problem for vegetarians. Fact: Meats are not the only source of iron in foods. Non-meat iron sources include beans, peas, whole-grain breads, spinach, raisins, apricots, peaches, nuts, seeds and iron-fortified cereals. Eating foods rich in Vitamin C at the same time as these foods helps your body better absorb iron. With careful attention to a balanced plant-based diet, iron supplementation generally is not needed by most people. However, other nutrients may be of more concern, for example B12. This vitamin is found almost exclusively in animal products and is needed to produce red blood cells and prevent anemia. Fortified breakfast cereals and soy products can help meet the daily need for B12. A vitamin supplement is another option. Vegetarian diet aside, it's not uncommon for older adults to be deficient in vitamin B12. That is because older adults generally don't have as much gastric acid in their digestive system. As a result, vitamin B12 becomes more difficult to separate from the proteins to which it is attached in foods, so less B12 is absorbed. A multivitamin supplement may help you get the B12. you need each day, especially if you are older. Myth: A vegetarian diet is low in fat. Fact: That depends on what you choose to eat. It is not low in fat if you vegetarian diet regularly includes foods such as french fries, batter-fried vegetables with highfat dips, ice cream, cheese, whole milk, and lots of nuts. I hope this help pipz! I just love sharing this to you all. Happy lotting",)