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