Sample Online Lesson:
WHAT IS A VEGETARIAN DIET?

Dispelling the Myths of a Vegetarian Diet

People have a variety of reactions and impressions when it comes to vegetarian and vegan diets.  Some are myths and some are realities.  Below is a list of common myths and some of the perceptions that are true.  We will discuss more of these in-depth in other lessons.

Myths

Myth #1: You will never get enough protein on a vegetarian or vegan diet.

Truth: Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body.  Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food.  There are 20 different amino acids in the food we eat, but our body can only make 11 of them.  The nine essential amino acids which cannot be produced by the body must be obtained from the diet.  A variety of grains, legumes, and vegetables can also provide all of the essential amino acids our bodies require.  It was once thought that various plant foods had to be eaten together to get their full protein value, otherwise known as "protein combining" or "protein complementing."  Intentional combining is not necessary to obtain all of the essential amino acids.  As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met.

Protein Requirements

With the traditional Western diet, the average American consumes about twice the protein her or his body needs.  Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat.  Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming.  The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.  To find out your average individual need, simply perform the following calculation:

• Body weight (in pounds) x 0.36 = recommended protein intake

For example, if you weigh 130 pounds, you need only 47 grams of protein per day [calculation: 130 pounds x 0.36 grams per pound = 47 grams per day].

Where can I get protein if I'm a vegetarian? 

Here are some examples of vegetarian protein sources:

• 4 ounces of tempeh = 20 grams of protein

• 1 typical veggie burger = 15 grams of protein

• 8 ounces of soymilk = 10 grams of protein

• 1 cup of black bean soup = 16 grams of protein

• 1 peanut butter and jelly sandwich = more than 20 grams of protein

• 1 cup of pasta mixed with 1 cup of assorted vegetables = 18 grams of protein 

However, even this RDA value has a large margin of safety, and the body's true need may even be lower.

In certain cases, protein needs are increased. For example, women who are pregnant or breastfeeding require more protein.  In addition, needs are also higher for active persons.  As these groups require additional calories, increased protein needs can easily be met through larger intake of food consumed daily.  An extra serving of legumes, tofu, meat substitutes, or other high protein sources can help meet needs that go beyond the current RDA.  And, avoiding excess protein has health advantages as well (which we will discuss later).

Myth #2: You'll get anemia without red meat.

Truth: Many people think that red meat is the only source of iron.  Your grandmother may have told you to eat your beef stew if you were feeling lethargic.  But, iron is actually available widely from beans, grain, and vegetable sources.  The form found in vegetables is absorbed more slowly than the form found in red meat.  With this said, there is no evidence that vegetarians are at a higher risk for anemia than meat eaters.   We'll discuss more about iron in the minerals section of this class.

Myth #3: You can never get enough calcium if you don't drink your milk.

Truth: This may be a surprise to you, but calcium is actually present in a wide variety of plant foods.  Fortified soy and rice milks as well as fortified juices are a great source of calcium.  Calcium is also abundant in leafy green vegetables as well as some fruit, beans, and grains.  We'll talk more about the benefits of getting your calcium from plant sources and why dairy may not be the best source of calcium in the minerals chapter.  Below is a sample menu showing you how to get 1,000 milligrams of calcium in the diet in one day.

Facts

1.  Vegans need to intentionally consume vitamin B₁₂. 

One thing to consider when counseling vegan clients (those who do not consume any meat, eggs, or dairy products) is the issue of vitamin B₁₂.  Hundreds of years ago, people eating a plant-based diet were able to get this vitamin from the soil, because vitamin B₁₂ comes from sources that are contaminated with bacteria.  We get this vitamin from the bacteria that actually produce B₁₂.  Since asking your vegan clients to eat dirt may not go over very well, make sure to recommend a B₁₂ supplement.  Needs can be met by simply taking a multivitamin each day. 

2.  Vegetarians generally get a lot of what we need (and avoid what we don't need).

Vegetarians on average have higher intakes of some important nutrients including vitamin C, vitamin E, folate, and fiber.  And, vegetarians generally have the advantage of not having to worry about staying under the limits for cholesterol and saturated fat.

3.  We all need to plan in order to achieve a healthy diet.

Meeting a person's nutritional needs requires some planning no matter what type of diet you or your clients choose to eat.  Vegetarian diets are not special in this respect. 

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