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