by Jammie Prickett

Created on: April 15, 2009   Last Updated: April 16, 2009

Often the term vegetarian is presumptuously considered the same as vegan. Vegans do not eat meat or any product derived from an animal. Vegetarians, on the other hand, only exclude MEAT from their diet.

Meat is often defined as the flesh of an animal being consumed for food. Milk, eggs, and products made from these are not considered meat as they do not come from the flesh of an animal. Also, an animal does not have to be killed in order to obtain milk or eggs, keeping their consumption acceptable in many religions.

As for saying an animal does not have to be killed to obtain eggs, let me explain. Hens lay eggs regardless if they mate or not. Their eggs only become fertile and able to mature into chicks should they be fertilized by a male rooster. Many eggs today come from rooster free hen farms making it so the eggs provided as food never have an opportunity to become living chicks. Hence by eating certain eggs you are not "eating baby chickens".

Now understanding the vegetarian diet we move on to the nutritional needs of a human being. Nutrients found in meat are protein, iron, calcium, zinc, and vitamin B12. Vegetarians obtain proper protein by eating a variety of beans, nuts, nut butters, peas, and products made of soy. Iron comes from spinach, kidney beans, turnip greens, whole wheat breads, raisins, apricots or prunes along with many other foods.

Calcium is found in all the different greens including collard, mustard and turnip greens, and also from the consumption of milk and milk products. You may have noticed that now-a-days orange juices, cereals, and even some butters contain added calcium.

Zinc is also added to many cereals for added nutrition. Zinc may also be found in navy and northern beans, kidney beans, and milk products. Vitamin B12 is harder to consume in proper amounts as a vegetarian, however, nutritional yeast, fortified cereal, fortified soy milk, and B12 vitamin pills make the task much easier.

When separating the facts from the misconceptions, it is easy to see that a vegetarian diet CAN produce the dietary needs of the human body. It only takes a little planning and a watchful eye to be sure one is getting enough nutrition, but this applies to every one, not merely vegetarians.

There are many web sites out there dedicated to proper nutrition. I personally prefer using the good old fashioned food guide pyramid to balance my diet. Sometimes I use www.mypyramid.gov to find tips and guidlines to eating a healthier diet.

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