| Vegetarian diets are lower in cholesterol and | | | | grains, nuts, soy, and seeds. |
| saturated fats than non-vegetarian diets, and may | | | | Iron is important for vegetarians because they show |
| bring positive results if well-planned. Vegetarians may | | | | a higher risk for iron deficiency than non-vegetarians. |
| have a lower risk for developing coronary heart | | | | Foods like spinach, dried fruits, brewer`s yeast, dried |
| disease, diabetes, some forms of cancer, obesity, | | | | beans, or enriched products are sources of iron. |
| and high blood pressure, studies showed. | | | | Vitamin B-12 comes from animal sources only but |
| However, vegetarian diets may be unhealthy if they | | | | may be found in fortified breakfast cereals, vitamin |
| do not contain important nutrients. There are four | | | | supplements, or soy beverages. |
| types of vegetarian diets. The vegan diet includes | | | | Vegans who do not get enough sunlight should get |
| fruits, grains, vegetables, nuts, and seeds. The | | | | vitamin D supplements. Calcium is better retained and |
| lacto-vegetarian diet also includes cheese and dairy | | | | absorbed by vegetarians than non-vegetarians. That`s |
| products beside the foods from the vegan diet. The | | | | why they need spinach, broccoli, soybean products, |
| ovo-lacto-vegetarian includes eggs too. The | | | | or kale. |
| semi-vegetarian diet does not allow red meat but | | | | Vegetarian dieters may take zinc from grains, |
| permits chicken, fish, eggs, and dairy products. | | | | vegetables, nuts, and shellfish. To read the rest of |
| The most important nutrients for a vegetarian diet | | | | this article, go to Project Weight Loss, an online |
| are proteins, iron, vitamin B-12, vitamin D, calcium, and | | | | weight loss community featuring calorie counter, |
| zinc. Dieters need protein because they provide | | | | carbs counter, BMI calculator, diet planner, workout |
| essential amino acids that give energy. Good protein | | | | planner and other weight loss tools. |
| sources for vegetarian dieters are vegetables, whole | | | | (c) Project Weight Loss 2007. All rights reserved. |