If there was any concern, vegetarians and those considering that lifestyle can breathe a sigh of relief. Plant based diets are healthy and complete. Plus they have the distinct advantage of obtaining their nutrients from high fiber sources which are also low in saturated fat and cholesterol. But if there is any lingering doubt, let's look at specific concerns often expressed regarding the vegetarian diet.
1. Protein: Science has modified the method through which the body obtains proteins from food. Not that long ago, complete proteins were thought to have to come within a single meal. That no longer seems true. The American Dietetic Association agrees that it is possible to obtain all of the amino acids that you need over the course of the day. Most vegetarians receive their proteins from a selection of legumes, vegetables and whole grains.
2. Iron: Believe it or not, but only about one-fifth of dietary iron comes from meat. As for plants, the best sources for iron are dark green vegetables, soy products, dried fruits and nut and whole grains. Vitamin C helps in the absorption of iron, while caffeine decreases absorption.
3. Calcium: Of course, some of the riches sources of calcium are dairy products. Vegans must plan their diet well and include dark green vegetables, beans, tahini, almonds, figs and fortified soy milk and tofu. Those carnivores out there actually require more calcium in their diets, because it is needed for the consumption of animal protein. Vegetarians may actually have lower calcium needs.
4. Vitamin D: This is produced when the body is exposed to sunlight. Vitamin D is stored by the body in the summer for use in the winter. On average about 10 to 15 minutes of sun a day will suffice. Sunblock containing spf 8 or higher will inhibit the production of Vitamin D. Dairy products and fortified rice and soy milks contain Vitamin D. If you are not getting enough sunlight, or eating the fortified foods, you might want to consider taking a supplement.
5. Vitamin B12: This is not a concern for lacto-ovo vegetarians. Vegans will need to see if the food that they consume has been fortified with Vitamin B12. If not, they need to consider a supplement. The symptoms of Vitamin B12 deficiency may take 5 or more years to develop in adults.
6. Iodine: Regular iodized table salt is a great source. But if you use only sea salt, be sure that your diet does have a reliable source. The best sources for iodine are seaweed and vegetables grown near the ocean. Iodine is necessary for the normal metabolism of of cells.
7. Omega-3 Fatty Acids: Your best source for Omega-3 Fatty Acids is in the oil of flax seeds, walnuts, canola oil and soy beans. These fatty acids prevent blood clotting and are good for the heart. But low levels of Omega-3 Fatty Acids has also been associated with depression.
For some great vegetarian recipes for kids, click here.



