Vegetarian Myths

Myth Number One: Vegetarians Don't Get Enough Protein

Not true. It's tough to find anyone in the United States�vegetarian or not�who is protein-deprived. Most Americans consume up to twice as much protein as they need every day. Even the average vegetarian fits in about one and a half times as much as the body needs. There's no doubt that meat is protein-packed, but almost all foods contain at least small amounts of proteins; this means that just by eating a variety of foods, vegetarians get plenty. More good news: nutritionists used to think that vegetarians needed to do some complicated combining of foods to make the plant proteins they eat "complete." That theory has been laid to rest; as long as vegetarians eat a reasonably varied diet, there is no need to consciously combine proteins.

Myth Number Two: It is Difficult to Eat in a Restaurant With Vegetarians

Not true. Diners are demanding more meatless menu options and restaurants are responding. Meatless dining out is easier than ever. Even if the vegetarian pickings themselves are slim, with a little creativity, it's not difficult to put together a tasty meal. Most restaurants are happy to prepare items without meat. Even fast-food restaurants will usually accommodate requests for burgers ordered as "hold the meat, add extra vegetables."

Myth Number Three: Vegetarian Diets Take Meticulous Planning to Avoid Nutrient Deficiencies

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Not true. There's no need to break out the graph paper and a pocket calculator to eat vegetarian-style. Of course, overly restrictive diets of any type can bring on health problems. It's no healthier to eat nothing but brown rice than it is to dine solely on ham and eggs. And "junk food" vegetarians who eat nothing but, say, french fries and chocolate cake, are not doing their bodies any favors, either.

Vegetarians, like meat-eaters, should follow the pattern set out by the USDA Food Guide Pyramid and eat a diet based on whole grains, fruits, and vegetables, with smaller amounts of low-fat dairy products and protein foods and limited amounts of added fats and sweets. Vegans�who choose not to eat any animal products, including dairy�should be careful to include sources of calcium and vitamin B-12 (which is not found in plants). Some soymilks are now fortified with both, and B-12 supplements are available.

Myth Number Four: Vegetarian Diets are Dangerous for Pregnant Women or Children

Not true. Even the most confident pregnant vegetarian will waver when well-meaning friends and families gasp, "But you have to eat meat�for the baby!"

But according to the American Dietetic Association (ADA), "well-planned...vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy." Moreover, says the ADA, meatless diets, when appropriately planned, also "satisfy nutrient needs of infants, children, and adolescents." Researchers have found that babies born to vegetarians are just as likely to be a healthy, normal weight as those born to non-vegetarian mothers. In fact, there may even be an advantage of eating meatless during pregnancy. Vegetarian women tend to eat more foods that are rich in folate, a vitamin that helps decrease the risk of having a baby born with certain birth defects.

Kids are fine without meat, too. Vegetarian children grow normally and, as a bonus, tend to be leaner than their meat-eating counterparts. And, by learning lifelong healthy eating habits, vegetarian kids may be less likely to develop diseases like hypertension, diabetes, heart disease, and some types of cancer as adults. It's probably a good idea to see a registered dietitian who can spot any potential problem areas and allay fears that parents might have that their children are not getting the right foods. Parents who want to raise their children on a vegan diet, which contains no animal products at all, should definitely make a visit to a registered dietitian for some menu planning advice. While kids can thrive on vegan diets, it does take more careful planning to ensure that calcium, vitamin B-12, zinc, and vitamin D needs are met.

Myth Number Five: A Vegetarian Diet is Always Healthier Than One That Includes Meat

Not true. Research has shown that vegetarians are at a lower risk of many chronic diseases such as diabetes, heart disease, and some types of cancer. The good news is that it's not necessary to give up meat completely to reap these benefits. Researchers believe that it's the overall pattern of a plant-based diet that boosts the health of vegetarians, as well as their lower overall rates of obesity. By cutting back on meat portions and heaping your plate with more health-promoting fruits, vegetables, and whole grains, you can have your meat and eat it, too!

Remember also, avoiding meat does not necessarily mean eating healthier. A vegetarian who eats a diet full of fried foods and foods packed with refined sugar (like cake and candy) is not eating well.

Myth Number Six: Vegetarians Have to Eat Weird Foods Like Tofu

Not true. There are plenty of vegetarians who have never allowed tofu to pass their lips. In general, though, vegetarians are an adventurous lot and tend to experiment with different foods to replace the meat that they may have grown up with. But this is not a requirement of the vegetarian way of life. Vegetable pizza, bean burritos, broccoli stir-fry, pasta with marinara sauce, and other "classics" that you grew up with are all meatless dishes. And then there's macaroni and cheese, peanut butter and jelly sandwiches, french toast....