Essay about Adequate Nutrition in Vegetarian Diets

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Vegetarians have diets as safe and nutritious as non-vegetarian diets. Whether someone chooses a vegetarian diet to preserve animal rights or to improve his health, his diet can be planned and maintained. Every vegetarian diet is different from another, but as long as a vegetarian learns what foods to include in his diet, he can meet all his nutritional needs contrary to common misconceptions. With careful planning, a vegetarian diet can provide all the nutrients a human body needs.

First of all, to study vegetarianism everyone must have a basic understanding of the different types of vegetarians. Although every book and article discusses the categories of vegetarians slightly differently, a few large classifications remain consistent. According to Dixie Farley’s article in a FDA Consumer Magazine, lacto-ovo-vegetarians eat dairy foods and eggs, lacto-vegetarians eat dairy foods, but no eggs, and vegans eat no animal foods of any type (More 2). Each of these diets has different high risk areas of deficiency, but all three can avoid deficiencies by careful dedication to consuming the proper foods. Although many other categories of vegetarians exist, most people choose one of the three most common diets, the lacto-ovo-vegetarian diet, the lacto-vegetarian diet, and the vegan diet.

Regardless of the type of vegetarian diet chosen, every vegetarian must find adequate sources of protein. People often think of protein as one of the most controversial and serious issues involving vegetarian diets. “Without a doubt, the first question to be asked and the last answer to be accepted is how vegetarians can possibly get the protein they need” (Editors 19). Since much of the protein people eat comes from eating animals, th...

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- Dorfman, Lisa. The Vegetarian Sports Nutrition Guide. New York: John Wiley and
Sons, Inc., 2000.

- Dwyer, Johanna, D.Sc. “Wonderful World of Vegetarianism: Benefits and
Disadvantages.” Nutrition and Vegetarianism. Ed. John J.B. Anderson, Ph.D. Chapel
Hill: Health Sciences Consortium, 1981. 6-25.

- Editors of Vegetarian Times. Vegetarian Beginner’s Guide. New York: Wiley
Publishing, Inc., 1996.

- Farley, Dixie. “More People Trying Vegetarian Diets.” FDA Consumer Magazine October
1995: 1-4.

- Farley, Dixie. “Vegetarian Diets the Pluses and the Pitfalls.” FDA Consumer
Magazine May 1992: 1-4.

- Goldstein, Myrna Chandler, and Mark A. Goldstein. Controversies in Food and
Nutrition. Westport, CT: Greenwood Press, 2002. 22 March 2005

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