You no doubt understand the importance of having a balanced diet for your good health. This means a diet that is rich in all the vitamins and minerals needed for a healthy body, but of course this balance is especially challenging for vegetarians and vegans.
When you eliminate one entire food group such as meat and poultry and even dairy, this balance in one's diet becomes more difficult to maintain. Meat and dairy both contain many important nutrients, including protein, calcium, and many different vitamins as well.
Vegans of course face the most challenges in this area since vegetarians often eat dairy products while vegans do not; this means no meat as well as no eggs, milk, butter, and so on. Vegans often are deficient in vitamin B12 and often need a supplement to replace this important part of their nutrition.
These types of problems do not mean that vegetarians and vegans need to sacrifice their health in exchange for their choices. Many are even healthier than those who eat meat on a regular basis. However they can and should pay attention to their dietary needs and also should be aware of signs of deficiencies in nutrition. Usually just some moderation and balance is needed, as it is with all diets, and a wide variety of foods should be eaten as well so that nutritional needs can be met.
Protein of course is a common concern when it comes to vegetarians and vegans, and even their friends and family members may wonder how they get enough when they don't eat meat or dairy. But often those who eat meat are getting more protein than they even need, so this itself isn't always a concern.
For vegetarians who eat dairy products they can often get all the protein they need from milk, yogurt, cheese, and so on, and they may also opt for soy based products and items like nuts, seeds, lentils, and beans, all of which are high in protein. It's also possible to get protein from many non-animal products, so their protein levels should be sufficient in most cases.
Vegans too can get enough protein in their diet even without eating dairy products such as milk and cheese. They can fill up on nuts, lentils, seeds, beans of all sorts - pinto beans, soy beans, black beans, kidney beans, etc. - and on many other items that are full of necessary protein but that don't come from animals.
Many vegans also opt for tofu and other soy products for their meals and soy contains a high amount of protein so this too may be sufficient. Meals that are high in beans are also great sources of protein. Did you know that a cup of cooked beans - of many different varieties - has the same protein as two ounces of meat?
Everyone needs to be concerned about nutritional deficiencies, whether vegetarian, vegan, or just the general populace. Vegetarians and vegans who follow a balanced and varied diet typically have their nutritional needs met just as well as anyone else.
Of course vegans do have some special concerns and they should be aware of those concerns, include the risk of developing a vitamin deficiency, or of lacking calcium and protein. Many animal based products contain these items and so when they're left out of the diet, a deficiency can develop.
Most typical when it comes to the deficiencies of a vegan's diet are the B vitamins, specifically vitamin B12. The majority of ways to get vitamin B12 in most diets are animal based products. Most vegans take a B12 supplement, or are sure to eat plenty of foods rich in this vitamin or that have been supplemented with this. Included in this are soy milk.
Calcium too is a concern for many vegans since most people get their calcium from milk and dairy products. Having a calcium supplement or eating foods that have been fortified with calcium are common solutions. Soy milk and many cereals are fortified with calcium as well as vitamin D, which again most people get from animal products.
Whether vegetarian or vegan, you can have good health even without animal products. You simply need to have a balanced diet, make the right food choices, and of course get plenty of exercise as well!
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