Myths About a Vegetarian Diet and Vegetarian Eating

There are lots of misconceptions about vegetarian diets and vegetarian eating. Some of these notions make meat-eaters very wary of vegetarian diets because of fears that vegetarianism is difficult or dangerous. While others lead vegetarians to have inaccurate or unreal expectations for a vegetarian diet, especially if they are trying to lose weight. Other myths can cause people to follow unhealthy vegetarian diet plans.

1. Vegetarian Food is Time Consuming and Complicated
Not true. Truth is, the growing number of vegetarian convenience foods, like frozen vegetarian entrees, makes it easy to plan and prepare vegetarian meals. If you enjoy cooking, there are plenty of opportunities to use delicious vegetarian recipes. But using canned and instant beans, soyfoods, veggie burgers, frozen meals, and pre-packaged dinners makes healthy vegetarian meals cookable in just minutes.

2. Vegetarian Diets Are Unhealthy
Not true. Unbalanced vegetarian diets are just as unhealthy as unbalanced meat-based diets. But balanced vegetarian eating plans are perfectly healthy. In fact, studies show that vegetarians enjoy better health than meat eaters, with reduced risks of heart disease and cancer.

3. Vegetarians Can't Get Enough Protein Without Eating Special Combinations of Plant Foods
Not true. Yes, it's correct to say that particular combinations of plant foods - e.g. grains + legumes - boost the availability of protein from these foods. But combining foods in this way is no longer something vegetarians need do to guarantee adequate protein uptake. As long as the vegetarians eat these foods during the course of the day, their protein intake is fine. The secret to getting adequate protein is to eat a variety of foods throughout the day.

4. Vegetarian Diets are Low in Fat
Not true. Vegetarian diets are generally lower in fat than meat-diets but they are not necessarily "low-fat." Vegetarian foods like nuts, seeds, avocado, and soyfoods can be quite high in vegetable fat, and of course ALL vegetable cooking oils are 100 percent fat and contain 120 calories per tablespoon. Also, excess consumption of cheese and other dairy products (by lacto-ovo vegetarians) can easily add up to high-fat eating, even though it's vegetarian. The good news is, (except for dairy fats) vegetarian diets are usually significantly lower in saturated fat. Nonetheless, all fat is calorie-dense (9 calories per gram), so vegetarians need to monitor their fat content just like meat-eaters.

5. Giving Up Meat and 'going vegetarian' is Better for Health
Not true. Giving up meat and becoming a vegetarian MIGHT reduce certain risks of diseases associated with high meat consumption. BUT, unless you follow a balanced vegetarian eating plan you might simply swap one set of dietary risks for another. Remember, unbalanced diets are unhealthy diets whether or not they include meat.

Becoming a Vegetarian
There are no set rules to becoming a vegetarian. If you wish, you can reduce your meat consumption gradually, or limit yourself to fish-only or include the occasional piece of chicken. Becoming a vegetarian can be a process, not necessarily an overnight event! Some vegetarians would say that vegetarianism is more of a way of life, not simply what you put on your dinner plate.
Many teenagers try to become vegetarians overnight. They think vegetarianism is cool, but sometimes they lack the patience to adapt their meat-eating-habits to vegetarian ones so they lose interest. The best way to move away from meat and become a vegetarian is to take things gradually.
Becoming a Vegetarian - Some Tips
" Invest in a good vegetarian cookbook.
" Check out your local health food store - it's bound to have vegetarian foods and products you haven't seen before - and ask questions about vegetarian foods that are new to you.
" Buy vegetarian cheese. Some cheeses are still made with an ingredient from the stomachs of slaughtered calves, while vegetarian cheese uses vegetable-derived rennet. Many of the more unusual varieties such as Stilton and Brie are also now available in vegetarian versions.
" Buy free-range eggs instead of the factory/battery produced versions. They are much healthier.
" Buy legumes/pulses and lentils. No need to buy the dried variety - go for the tinned types of kidney beans, garbanzo-beans (chick peas), etc.
" Make friends with soy products. Buy soy beans, try soy milk and experiment with Tofu. You might prefer tofu in smoked varieties, but remember: it has no specific taste of it's own - it's meant to absorb the flavour of other ingredients.
" Try TVP (textured vegetable protein) - buy the 'flavored' variety and use it instead of ground beef in vegetarian lasagna, and other recipes.
" Start reading food labels. You'll be surprised how many non-meat foods contain meat-derivatives, like animal fats or gelatin.
A Basic Vegetarian Eating Plan
All the nutrients you need can quite easily be obtained from a vegetarian diet. And research shows that in many ways a vegetarian diet is healthier than that of a typical meat-eater. Nutrients are usually divided into macro-nutrients (carbohydrates, proteins, fats & oils), and micro-nutrients (vitamins and minerals). We also need regular fiber and 6-8 glasses of water, per day.
As far as meal planning is concerned, here is a very rough guide to what you should eat every day on a balanced vegetarian diet.
" 4 or 5 servings of fruit and vegetables
" 3 or 4 servings of cereals/grains or potatoes
" 2 or 3 servings of legumes/pulses, nuts & seeds
" 2 servings of milk, cheese, eggs or soy products
" A small amount of vegetable oil and margarine or butter
" Some yeast extract, ideally fortified with vitamin B12.

Calcium in a Vegetarian Diet
Adequate calcium-intake is important for bones and many other chemical processes in our body. It is essential for a healthy vegetarian diet. Ovo-lacto vegetarians have several food sources of calcium to choose from.
Sources of Calcium in Vegetarian Diet
Calcium is present in a wide range of vegetarian foods. These include:
Dairy products, leafy green vegetables (eg. kale), nuts and seeds (eg. almonds, Brazil nuts, pistachios, sesame, sunflower, flax seeds), tofu, and dried fruit.
Calcium Uptake in Vegetarian Diet
PLUS. Vitamin D boosts absorption of calcium during digestion.
MINUS. High protein levels may increase our need for calcium. Also, phytic acid, (eg. from bran), and oxalic acid (from spinach, rhubarb, chard, and beet greens) may slightly inhibit our intake of calcium. Saturated fat can also lessen calcium absorption.

Iron in a Vegetarian Diet
Iron is vital in any healthy vegetarian diet. Iron is a trace element needed by the body for blood-formation. It is an essential component of haemoglobin, transporting oxygen in the blood throughout the body. It also contributes to many metabolic reactions. Iron deficiency is the most common mineral nutritional deficiency in the USA and in Britain, although vegetarians are no more likely to be iron-deficient than meat-eaters.
Sources of Iron in a Vegetarian Diet
Dietary iron comes in 2 different forms - heme iron and non-heme iron. Heme iron exists only in animal tissues, whilst plant foods contain only non-heme iron. Non-heme iron is less easily absorbed by the body than heme iron. The amount of iron absorbed ranges from about 1-10 percent from plant foods and 10-20 percent from animal food.
Good sources of iron for vegetarians include wholegrain cereals/flours, leafy green vegetables (eg. collards, kale, broccoli and other dark greens), eggs, blackstrap molasses, legumes (eg. lentils, red beans), apricots and figs.
Iron Uptake in a Vegetarian Diet
PLUS. Iron absorption (esp. of non-heme iron) is increased when a source of vitamin C such as orange juice, cauliflower, dark leafy vegetables, tomatoes or citrus fruit is consumed with the iron-rich food.
MINUS. Phytates and oxalates in certain plant foods (eg. spinach, rhubarb, chard, and beet greens) may inhibit iron absorption, as does tannin (in tea). Too much wheat bran may also inhibit iron absorption.

Protein in a Vegetarian Diet
Protein is essential for growth and repair. Proteins play a vital role in nearly all biological processes in the body. Thus adequate protein-intake is vital for any healthy vegetarian diet.
Although a healthy vegetarian diet usually meets or exceeds protein requirements, typically it is lower in total intake of protein than meat-diets. Experts believe that this lower protein intake may well be beneficial as some studies show that high protein intake is associated with osteoporosis and poor kidney function.
Sources of Protein in a Vegetarian Diet
Ovo-lacto vegetarians obtain protein from: nuts (eg. almonds, Brazil nuts, cashews, hazel nuts, peanuts, pine kernels), seeds (eg. flax, pumpkin, sesame, sunflower seeds), legumes/pulses (eg. peas, beans, lentils), grains/cereals (eg. wheat, pasta, barley, rye, oats, millet, maize, sweetcorn, rice), soy products (eg. tofu, tempeh, tvp, soya milks), dairy foods (eg. milk, cheese, yoghurt), and free range eggs.
Protein Uptake in Vegetarian Diet
Protein that contains all 8 essential amino acids is called "complete" protein. Protein that lacks one or more essential amino acids is called "incomplete" protein. Most plant foods contain "incomplete" protein, so vegetarians need to eat a variety of "incomplete" protein foods to reach the total of 8.
Previously, it was thought that vegetarians had to consume ALL 8 amino acids at the same meal - from a mixture of foods that together contained all 8 amino acids - in order to consume the necessary "complete" protein. We now know that as long as all 8 essential amino acids are in the diet, it does not matter if the proteins are eaten at the same time.
Protein in a Vegetarian Diet - Bottom Line
A well-balanced vegetarian diet will supply all the protein and essential amino acids needed by the body.

Vitamin B12 in a Vegetarian Diet
Vitamin B12 is essential for cell division, blood formation, maintenance of the nervous system and many other things. It is a vital element in any healthy vegetarian eating plan. Of all the B vitamins, B12 is the only one not found in plant foods. So for some vegetarians, B12 supplements or recourse to B12-fortified foods will be necessary. Fortunately, vegetarians (like meat-eaters) require only tiny amounts of the vitamin.
Sources of Vitamin B12 in a Vegetarian Diet
Ovo-lacto vegetarians obtain vitamin B12 from eggs, cheese and milk.
Stricter vegetarians must choose from vitamin B12 fortified cereal (eg. Nutri-Grain cereal; 1 cup provides your daily requirement), fortified soy milk, fortified meat analogues (vegetarian food products made from [eg.] soybeans to resemble meat or chicken), fortified nutritional yeast products (not baker's or brewer's yeast) and vitamin B12 supplements.
B12 Supplements for Ovo-lacto Vegetarians
For the lacto-ovo-vegetarian the present recommended dietary allowance is two micrograms per day for adults and teenagers, about 2.5 micrograms of pregnant and breast feeding women and one microgram or less for children.
Vitamin B12 in a Vegetarian Diet - Bottom Line
Ovo-lacto vegetarians get vitamin B12 from eggs and dairy foods. Strict vegetarians need to eat vitamin B12 fortified foods or supplements.

Zinc in a Vegetarian Diet
Zinc is an essential element in any healthy vegetarian diet plan. Zinc is important for skin and a healthy immune system, as well as resistance to infection. Studies show that vegetarian diets often contain less zinc than meat-diets, so vegetarians need to eat plenty of foods that are rich in zinc.
Sources of Zinc in a Vegetarian Diet
Good sources of zinc for vegetarians include: dairy products, eggs, lentils, beans, nuts, seeds (esp. pumpkin seeds!!), brewer's yeast, green vegetables, wheatgerm and whole grain cereals.

Zinc Uptake in a Vegetarian Diet
MINUS. Dietary fiber and phytic acid, found in bran, pulses and nuts, inhibit zinc absorption.

Potassium & Iodine in a Vegetarian Diet
Like Calcium, Iron and Zinc, potassium and iodine are especially important minerals for a healthy vegetarian diet.
Potassium in a Vegetarian Diet
Potassium is important for the correct maintenance of heart rhythm and mineral balance. The best vegetarian source of potassium is bananas, although spinach, sweet potato and winter squash are other good vegetarian sources.
Iodine in a Vegetarian Diet
Iodine is vital for good thyroid function. In vegetarian adults, low iodine intake may lead to hypothyroidism which in turn may cause fatigue, dry or yellowish skin, anemia, weight gain, personality changes, depression, and prolonged and heavy menstruation. On the other hand excessive iodine consumption by vegetarians carries other risks.
Vegetarian sources of iodine include: dairy products, iodised salt and seaweeds. Vegetarians and vegans may also obtain iodine from ordinary vegetables, but this depends on how rich the soil is in iodine. For example, UK vegan diets are typically low in iodine-intake due to the low iodine levels in the UK soil.
Iodine Uptake in Vegetarian Diet
A low zinc intake worsens the effect of low iodine intake. Also, certain otherwise healthy foods interfere with regular iodine intake. Such foods include: brassicas (eg. cabbage, Brussels sprouts, broccoli, cauliflower), soy beans, sweet potatoes, lima beans, maize and millet.

Carbohydrates in a Vegetarian Diet
Carbohydrate is a vegetarian's principal source of energy. Most carbs come from plant foods. There are three main types: simple sugars, complex carbohydrates (starches) and dietary fiber.
Simple Sugars/Carbs in a Vegetarian Diet
The sugars or simple carbohydrates are found in fruit, milk and ordinary table sugar. Refined sources of sugar, like table sugar, sweets, syrups and other highly refined products, are not good for any vegetarian diet plan as they provide calories which are 'empty' of nutrition. They lack fiber, vitamins, minerals and any other micronutrients beneficial to vegetarians.
Complex Carbs in a Vegetarian Diet
Complex carbohydrates can be found in cereals/grains (bread, rice, pasta, oats, barley, millet, buckwheat, rye) and some root vegetables, such as potatoes and parsnips. A healthy vegetarian diet should contain plenty of these complex starchy carbs as they are beneficial for health, weight and energy levels. Less refined complex carbs, like whole wheat bread, whole wheat pasta and brown rice, are best of all because they contain essential dietary fibre and B vitamins.
Healthy Amount of Complex Carbs in a Vegetarian Diet
The World Health Organisation as well as most dietitians recommend that 55-60% of our calories should come from complex carbohydrates. Even a vegetarian weight loss diet should contain plenty of complex carbs, as they keep us full without adding too many calories.
Fiber in a Vegetarian Diet
Dietary fiber (cellulose) is the indigestible part of a carbohydrate food. Fiber is found in unrefined or wholegrain cereals, fruit (fresh or dried) and vegetables. A good intake of dietary fiber reduces the risk of digestive problems as well as diseases like colon cancer and diverticular disease.

Fiber in a Vegetarian Diet
Dietary fiber is the indigestible part of a carbohydrate food. Also known as non-starch polysaccharides (NSP), fiber comes in two types: insoluble fiber and soluble fiber. Most plant foods contain both types of fiber but proportions vary. The fiber in most grains and vegetables is 2/3 insoluble and 1/3 soluble, while fruit is roughly 1/2-1/2 and fiber in oatmeal, barley and legumes is about 65 percent soluble.
Vegetarian and vegan diets are typically much higher in fiber than meat-diets and are much more likely to meet the recommended fiber levels of 20-35 grams per day. By comparison, meat-eaters average about 12 grams of fiber per day.
Insoluble Fiber in a Vegetarian Diet
Insoluble fiber is mainly cellulose. Good sources are whole grains, like wheat, corn, rice, vegetables and legumes (pulses).
Benefits of Insoluble Fiber in a Vegetarian Diet
Insoluble fiber in a vegetarian diet helps prevent constipation and haemorrhoids. Provided it is taken with sufficient fluids, a vegetarian diet rich in insoluble fiber increases stool bulk, speeds the passage of stools through the bowel and may reduce bowel cancer, diverticular disease and irritable bowel syndrome. It also helps us to feel full.
Soluble Fiber in a Vegetarian Diet
There are several types of soluble fiber for vegetarians, including pectin (from apples and citrus fruits), beta-glucans (from oats, barley and rye) and arabinose (from legumes/pulses).
Benefits of Soluble Fiber in a Vegetarian Diet
Several studies have shown that soluble fiber can reduce LDL cholesterol levels (bad cholesterol). According to the American Council on Science and Health: "[soluble fiber]...may be of value as an adjunct to a cholesterol-lowering diet."
Soluble fiber also helps control blood sugar levels by slowing the absorption of sugar, which may also help in diabetes. Finally, soluble fiber may help reduce the absorption of fat, slightly, in the digestive system.

Fat in a Vegetarian Diet
Whether we are vegetarian, vegan or meat-eater, some dietary fat is essential for the manufacture of hormones and a wide variety of chemical functions in the body. However, even in vegetarian and vegan diets, fats should be consumed sparingly. In particular, a healthy vegetarian diet should contain only very small amounts of saturated fat.
Recommended Amount of Fat in a Vegetarian/Vegan Diet
The American Heart Association and most dietitians recommend that total daily fat intake should be less than 30 percent of total calories, with saturated fat intake less than 8-10 percent of total calories. Other experts recommend lower levels, especially for people with raised blood cholesterol or obesity problems.
Types of Fat in a Vegetarian Diet
There are three basic types of fat: saturated, poly-unsaturated and mono-unsaturated. Saturated fat is the bad guy, healthwise. Polyunsaturated and monunsaturated fats are the OK-guys, although ALL fats are calorie-dense and contain 9 calories per gram - compared to 4 calories per gram in protein and carbs.
Saturated Fat in a Vegetarian Diet
Saturated fat is usually (not always) from animal fats and is solid at room temperature. Examples include: butter, lard, dairy products, egg yolks and meat fat. Vegetable fats and oils are usually unsaturated - exceptions include coconut and palm oil which are highly saturated. However, vegetarians and vegans need to watch out for another type of saturated fat, called hydrogenated fat.
Hydrogenated Fat/Trans-fatty-acids in Vegetarian Diet
Hydrogenated fats (also known as Trans-Fatty-Acids) start out as unsaturated fat but BECOME CONVERTED to saturated fat during cooking or processing. These hydrogenated fats are commonly found in margarines and other processed foods (cookies etc.) including a wide range of vegetarian and vegan food products.
Problems of Saturated Fat in a Vegetarian Diet
Saturated fat raises the level of cholesterol in the blood. Cholesterol is present in animal foods but not plant foods. Although essential for metabolism, cholesterol is not needed in our diet as our bodies can produce all that is needed. Raised blood cholesterol is closely associated with increased risk of heart disease.
Mono-unsaturated Fat in a Vegetarian Diet
Strictly speaking, monounsaturated fats (eg. in avocados, nuts) and oils (eg. olive oil, canola oil, peanut oil) are not needed any more than saturated fats, as the body can manufacture all that is required. However, olive oil (esp. extra virgin olive oil) is an excellent cooking oil as it remains stable at relatively high temperatures and is less likely to become hydrogenated. In some tests, monounsaturated fat has been shown to reduce LDL cholesterol levels.
Polyunsaturated Fat in a Vegetarian Diet
Polyunsaturated fat includes two families of essential fatty acids. They are called essential fatty acids because they cannot be manufactured by the body and must therefore be included in a vegetarian diet.

Cholesterol in a Vegetarian Diet
Blood Cholesterol and Dietary Cholesterol
The word 'cholesterol' can refer to either 'blood-cholesterol' (the sort the body manufactures in the liver), or 'dietary-cholesterol' (the sort we ingest from food). Dietary cholesterol is obtained exclusively from animal sources (eg. meat, egg yolks, dairy etc) and is absent in plants.
High Blood Cholesterol Related to Heart Disease
Whether vegetarian or meat-eater, a person's blood-cholesterol levels are closely related to the risk of heart disease. The lower the cholesterol level the less chance of heart attack or stroke.
Saturated Fat Ups Blood Cholesterol in Vegetarians & Meat Eaters
Nutritionists and dietitians used to think that a person's intake of dietary-cholesterol affected blood-cholesterol levels, but now things are less clear. It appears that saturated fat-intake rather than dietary-cholesterol-intake is more closely related to raised blood-cholesterol levels. In other words, the higher your intake of saturated fat, the higher your blood-cholesterol levels.
Saturated Fat in Vegan Diet
As a vegan diet contains neither meat nor dairy fats, it is typically lower in saturated fat, which perhaps explains the low levels of coronary heart disease in vegans.
Saturated Fat in Ovo-Lacto Vegetarian Diet
The ovo-lacto vegetarian diet is typically higher in saturated fat than vegan diets but much lower than meat-diets. And ovo-lacto vegetarians too have greatly reduced levels of heart disease. Nonetheless, ovo-lacto vegetarians need to beware their intake of dairy products as well as their consumption of margarine and other processed food that may be high in hydrogenated fats (Trans-Fats) which are saturated.
Heart Disease and Ovo-Lacto Vegetarians - Bottom Line
A heart-healthy ovo-lacto vegetarian diet should contain a maximum of 30 percent calories in the form of fat, of which no more than one third (10 percent of total fat) should be saturated.

Essential Fatty Acids in a Vegetarian Diet
Fats are made of smaller units - called fatty acids. These fatty acids may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated fats are not necessary in a vegetarian diet as they can be made in the human body. However, two polyunsaturated fatty acids (PUFAs) - linoleic acid (omega 6) and linolenic acid (omega 3) - cannot be manufactured by the body and must be provided in the diet. Fortunately, they are widely available in vegetarian/vegan plant foods.
Sources of Essential Fatty Acids in a Vegetarian Diet
Vegetarians and vegans may obtain omega 6 and omega 3 fatty acids as follows:
Linoleic Acid (Omega 6 family) in Vegetarian Diet
Good vegetarian/vegan sources include: safflower oil, evening primrose oil, grapeseed oil, sunflower oil, walnut oil, soy oil, corn oil, sesame oil, sunflower seeds, walnuts, sesame seeds.
Alpha-Linolenic Acid (Omega 3 family) in Vegetarian Diet
Good vegetarian/vegan sources include: flaxseed (linseed) oil, flaxseeds (linseeds), and also walnut oil, canola (rapeseed) oil.
Omega 6/Omega 3 Balance
While our intake of omega 3 is too low, our intake of omega 6 is too high. Experts consider the correct omega 6/3 balance to be roughly 3:1 omega 6/omega 3, instead of the current balance of roughly 10:1 balance. Note: Total fat intake should not exceed 30 percent of calories.
Benefits of Omega 6 and Omega 3 Fatty Acids in Vegetarian Diet
Evidence is increasing that omega 6 and especially omega 3 fats are beneficial for a range of conditions, including heart disease, cancer, immune system deficiencies and arthritis.

Vitamin A in a Vegetarian Diet
2 Forms of Vitamin A
Vitamin A is essential for healthy vision, eyes, skin and growth. It comes in two forms: retinol (pre-formed vitamin A) and beta-carotene (which is converted into vitamin A by the body).
Sources of Retinol Vitamin A for Ovo-Lacto Vegetarian
Retinol for ovo-lacto and less strict vegetarians may be found in animal products, like eggs, butter and cod liver oil.
Sources of Beta-Carotene for Vegans
Beta-carotene for vegans and strict vegetarians is found in a variety of brightly colored vegetables and fruits, like carrots, sweet potato, chili peppers, red bell peppers, spinach, tomatoes, pumpkin, cantaloupe, kale, apricots, peaches and mango.
For example, vegans may obtain their full daily vitamin A requirement with the following: 1 medium carrot, 1 medium, baked sweet potato, 2/3 cantaloupe melon, and 1 cup of cooked pumpkin.

Vitamin D in a Vegetarian Diet
Vitamin D is essential for the absorption of calcium and phosphorus, and bone formation.
Best Source of Vitamin D for Vegetarians and Meat Eaters
The best source of vitamin D is direct sunshine. Ultra-violet B light on sterols in the skin creates vitamin D. But vegetarians and vegans who lack all year round sunshine need to find other sources of vitamin D.
Sources of Vitamin D for Less Strict Vegetarians
Vegetarians who consume fish oils may obtain all their vitamin D requirements from cod liver oil. Vitamin D is also present in milk, cheese and butter.
Sources of Vitamin D for Strict Vegetarians and Vegans
The only viable vegan sources of vitamin D are fortified foods - like soy milks, margarines and breakfast cereals - and vitamin D supplements.

Vegetarian Diet Nutrition
According to the American Dietetic Association's position paper on vegetarian eating, properly balanced vegetarian diets are healthy, nutritionally adequate, and offer significant health benefits in the prevention and treatment of certain diseases.
Balanced, Varied Diet is Key to Healthy Vegetarianism
Meat contains 'complete' protein, fat, some B-complex vitamins, iron, zinc, potassium and phosphorous. Fish also provides vitamins A, D, and E, and iodine. Thus meat/fish is a useful one-stop source of nutrients and good nutrition.
Plant foods are less nutrient-dense than meat, which is why you need to eat a balanced variety of them to get your full nutritional requirements.
General Nutritional Advice for Vegetarians
" Eat a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds.
" Minimize intake of highly sweetened, fatty, and heavily refined foods.
" Vegans should include a regular source of vitamin B-12 in their diets along with a fortified source of vitamin D if sun exposure is limited.
" Solely breast-fed infants should have supplements of iron after the age of 4 to 6 months and, if sun exposure is limited, a fortified source of vitamin D.
" Breast-fed vegan infants should have vitamin B-12 supplements if the mother's diet is not fortified.
" Dietary fat should not be restricted in children younger than 2 years. For older children, include some foods higher in unsaturated fats (eg, nuts, seeds, nut and seed butters, avocado, and vegetable oils) to help meet nutrient and energy needs.
" Plant sources of protein alone are adequate if a variety of plant foods are consumed and energy needs are met. Research suggests that complementary ('combined') proteins do not need to be consumed at the same time and that consumption of various sources of amino acids over the course of the day should ensure adequate nitrogen retention and use in healthy persons.
" Calcium is well absorbed from many plant foods, and vegan diets can provide adequate calcium if the diet regularly includes foods rich in calcium.