What kinds of vegetarians are there?

Vegans, who eat no animal foods; Ovo-vegetarians, who eat eggs but no dairyfood or animal flesh; semi-vegetarians, who eat dairy foods, eggs, chicken,

and fish, but no other animal flesh; pesco-vegetarians, who eat dairy foods, eggs and fish, but on other animal flesh; lacto-ovo-vegetarians, who eat dairy foods and eggs, but not animal flesh; and lacto-vegetarians, who eat dairy foods, but no animal flesh or eggs.

Can veggies prevent cancer?

Vegetables from the cabbage family may reduce cancer risk. Diets low in fat and high in fiber-rich foods may reduce the risk of cancers of the colon and rectum and diets rich in foods containing vitamin A, vitamin C and beta-carotene, such as fruits and vegetables, may reduce the risk of certain cancers.

Can veggies prevent heart disease?

Plant foods low in fat content may give protection against coronary heart disease and diet.

Are vegetarians healthier?

Some data points to the finding that vegetarians are at lesser risk for obesity, atonic (reduce muscle tone) constipation, lung cancer, and alcoholism. Evidence is good that risks for hypertension, coronary artery disease, type II diabetes, and gallstones are lower.

Are there any risks to a vegetarian diet?

Vegetarians who abstain from dairy products or animal flesh face the greatest nutritional risks because some nutrients naturally occur mainly or almost exclusively in animal foods. For this reason, careful planning is necessary to include enough calcium, riboflavin, iron and vitamin D.

For vegetarians who eat no meat, fish, poultry or dairy foods, what are the non-animal sources for those nutrients found to be lacking?

Fortified soy milk and cereals for vitamin B12; fortified margarine and sunshine for vitamin D; tofu, broccoli, seeds, nuts, kale, bok choy, peas, beans, greens, calcium-enriched grain products and lime-processed tortillas for calcium.

For iron: peas and beans, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole wheat (absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins).

For zinc: whole grains (especially the germ and the bran), whole-wheat bread, legumes, nuts and tofu.

What about protein?

Nearly every animal food, including egg whites and milk, provides all eight of the essential amino acids in the balance needed by humans and therefore constitutes "complete" protein.

Plant foods contain fewer of these amino acids than animal foods, but all plant foods, including fruit, contain some protein. By eating a variety of fruits, vegetables and grains, even vegans who don't eat dairy products or animal flesh can get enough of this nutrient.

To make sure you're getting enough protein and to improve the quality of that protein, combine legumes such as black-eyed peas, chickpeas, peas, peanuts, lentils, sprouts, and black, broad, kidney, lima, mung, navy and soy beans with grains such as rice, wheat, corn, rye, bulgur, oats, millet, barley, and buckwheat.

There are also foods made to look like meats (protein analogs) such as hot dogs, sausage, and bacon. They are usually made from soybeans ad many are fortified with vitamin B12.

Source: "Vegetarian Diets: The Pluses and the Pitfalls," an article from FDA Consumer magazine.

For More Information, call or write: The American Dietetic Association