by: Zaak OConan

Study after study has revealed the importance of a balanced diet to
good health. Eating a balanced diet, one that is rich in all the
various minerals and vitamins needed for a healthy body, can present
quite a challenge for vegetarians and vegans.

That is because maintaining a good balanced diet in the absence of
one entire food group, such as meat and poultry, can be difficult.
Meat and other animal products contain significant amounts of
important nutrients, such as protein, calcium and B vitamins.

Vegan diets present an even larger problem, since vegans go a step
farther and eliminate dairy products and eggs as well as meat.
Vegans in particular often have trouble getting the vitamin B12 they
need and often must rely on vitamin supplements for this important
nutrient.

Of course that does not mean that vegetarians and vegans cannot
enjoy good health. Many vegetarians and vegans can and do enjoy
levels of health much better than their carnivorous peers. It simply
means that vegetarians need to pay somewhat closer attention to
their dietary needs, and to be on the lookout for signs of dietary
deficiencies. The key to a healthy vegetarian or vegan diet, as with
all types of diets, is practicing moderation, eating a variety of
foods, and keeping nutritional needs in balance.

One of the most frequently cited concerns by family members and
friends of vegetarians and vegans is how they will get the protein
they need from a diet devoid of animal flesh. However, getting
sufficient protein is usually not a concern for vegetarians, since
most American diets tend to contain more protein than they need.

Vegetarians who eat dairy products can get all the protein they need
from dairy products, from soy based products and from beans, nuts,
lentils and seeds. There are many non animal sources of protein, so
most vegetarians should not have a problem getting sufficient
protein.

Even vegans, who eschew all animal based products, even milk and
dairy products, typically do not have a problem with protein
deficiency. That is because nuts, seeds, lentils, pinto beans, split
peas, soybeans, garbanzo beans, black beans, white beans, kidney
beans, navy beans and many more all have lots of protein.

Vegan meals are often rich in tofu and other soy based products, and
these products contain sufficient protein to meet the needs of most
vegans. In addition, the many bean based vegan recipes are excellent
sources of protein. For instance, a cup of cooked beans contains the
same amount of protein as a two ounce serving of meat.

As with protein, nutritional deficiencies are generally of no more
concern to vegetarians than they are to the general population.
Vegetarians who follow a balanced, nutritious diet should have no
problem meeting their daily nutritional needs.

Vegans on the other hand, are more susceptible than vegetarians to
nutritional deficiencies, particularly vitamin B12, calcium and
vitamin D. That is because the most common sources of these
important nutrients are all animal based, either meat or dairy
products.

Of these three nutrients, the hardest to replace on a vegan diet is
vitamin B12. The primary sources of vitamin B12 in the diet are all
animal based. For this reason, vegans are generally advised to take
vitamin B12 supplement, or to eat foods that have been fortified
with vitamin B12. There are a number of such foods on the market,
including nutritional yeast and soy milk.

Calcium is also a concern for vegans, since the primary sources of
dietary calcium are milk and other dairy products. Again, calcium
fortified foods such as some soy milk and certain cereals are
important to maintaining a healthy vegan diet. The same is true of
vitamin D, another primarily animal based nutrient.

The bottom line is that it is possible to maintain excellent health
while avoiding meat and dairy products. The key is to follow a well
balanced diet, get plenty of exercise, and make smart food choices.

About the author:
Zaak O'Conan discovers and presents useful information on how to
enhance and/or repair your life, body and relationships. You'll find
his other articles on eating better and other ways how to improve
your life at http://your-health-center.com