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A well balanced vegetarian diet need not lack any nutrition!
Let's reframe the question: What do meat eaters lack in nutrition?
Any person, whether vegetarian or non vegetarian, needs to eat a balanced diet or they will lack nutrition.
However, vegetarians can lack essential nutrients if they are not careful.
Protein--Cutting out meat eliminates a huge protein source. A former "meat and potatoes" person cuts out meat and is left, with say, potatoes, which don't have much protein.
Eat whole grains, nuts and seeds, beans, a variety of vegetables, and (for ovo-lacto vegetarians) dairy products and eggs.
Calcium--This is quite controversial but although a vegetarian may get less calcium than a milk drinker, a vegetarian will excrete less calcium because its chemical opponent, phosphorous, is lessened by the reduced protein intake of a vegetarian.
Eat--Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and Okra.
--Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr 1994;59 (suppl):1238S-1241S.
Sesame seeds also have calcium. There is some evidence that dairy calcium is effectively canceled by the large amount of phosphorous in the form of protein present in milk.
Iron--Cutting all that blood out of your diet removes a huge source of iron for your own blood.
Eat--beans, blackstrap molasses, spinach, raisins, quinoa.
B-12 This one is controversial; I've heard you can get it from miso, tempeh, natto, kelp, and spirulina. I also hear that it is hard to absorb in those forms. You can play it safe and take a vegan B12 supplement. They do exist!
What else can I help you with?
What do vegetarians need to do about the lacking of nutrients?
There are plenty of nutrients in a vegetarian diet. Eat vegetarian foods rich in iron, protein, calcium and vitamin B12.
What are the special features shown by a vegetarian diet?
A vegetarian diet is one in which a person does not eat meat.
Is vegetarian diet a therapeutic diet?
yes
Is it a good idea to follow a vegetarian diet for a temporary period?
In my opinion, it is a good idea to follow a vegetarian diet permanently! (I'm a vegetarian, of course)
What is a non-vegetarian diet?
A diet that contains meat.
Which Hindu caste is vegetarian?
Most Brahmins follow a vegetarian diet.
Was Maya Angelou a vegetarian?
Maya Angelou was not a vegetarian; she enjoyed a variety of foods and did not adhere to a strict vegetarian diet.
What is the vegetarian diet that includes red meat fish and poultry?
Vegetarians do not consume animals. If a diet includes red meat, fish, and poultry, it is not a vegetarian diet.
Is the no cholesterol diet vegetarian?
A no cholesterol diet can be vegetarian, but it does not have to be. You can eliminate most fats and then you will be close to being on a cholesterol diet. Most poultry and fish do not have the 'bad' fat.
How do you get the best results from a vegetarian diet?
The first thing is to plan accordingly for your vegetarian diet. By using the vegetarian food pyramid chart, that is the groundwork for your new diet. Then make sure you get enough nutrition by choosing a variety of foods.
Why might a vegetarian diet also be a lower calorie diet than a diet than includes meat and dairy?
Why might a vegetarian diet also be a lower-calorie diet than a diet that includes meat and dairy
How many people in Canada follow a vegetarian diet?
1,276,000 | 4 % | (estimate) --from European Vegetarian Union (website)
