Vegetarian or vegan diet takes "wise meal planning"

Vegetarians (who don't eat meat) and vegans (who don't eat meat, dairy, eggs and other animal products) on average enjoy reduced risks of cardiovascular disease, Type 2 diabetes, cancer and other ailments, according to the American Dietetic Association.

One reason is a conscious effort to obtain vital nutrients, like fiber, calcium and iron, said Dani Little, a registered dietitian with University of Washington Medical Center.

Vegetarians and vegans should make sure they're taking in sufficient vitamins and nutrients, most of which are readily available in a well-balanced diet (visit www.eatright.org/cps/rde/xchg/ada/hs.xsl/governance_5105_ENU_HTML.htm for a vegetarian food pyramid and eating guide).

"It definitely takes wise meal planning," Little said. "You may on occasion get a vegan who doesn't put in much effort, and in that instance a vegan diet is not going to be beneficial."

Special points:

• Take it easy on the processed foods: "Some vegans and vegetarians will make the mistake of relying on veganized foods, like cold cuts [meatless salami and other alternative deli slices crafted from soy protein and other ingredients]. That creates a diet high in processed foods, which leads to a diet that's high in sodium, sugar and artificial ingredients. They need to not forget that a healthy diet is actually based on whole foods, on grains, fruits, vegetables and legumes."

• Vitamin B12, which helps maintain healthy nerve cells and animal cells, is mainly found in animal products. Vegans and vegetarians should eat fortified foods (like cereal with B12 added), nutritional yeast or take a supplement to maintain adequate levels, Little said. A B12 deficiency can lead to anemia and risk factors for heart disease.

• Omega-3 fats typically are found in cold-water fish and contribute to heart and brain health. Vegans can obtain them by eating flax seed, fortified foods and supplements, Little said.

• Many in the Northwest are vitamin-D deficient, and that goes for vegans and vegetarians, too. "In the American diet, the main sources of vitamin D are fish and fortified milk. Vitamin D is tricky to obtain through foods, period," Little said. Look to fortified soy or rice milk, daily sun exposure and/or supplements to maintain the recommended daily allowance.

• Calcium is readily available in dark leafy greens, nuts and seeds and beans, Little said. Especially good sources: bok choy, bean sprouts, dandelion, collard and beet greens, kale, broccoli, cabbage, almonds, blackstrap molasses, garbanzo and navy beans, and black-eyed peas.

• Vegetarians and vegans who eat legumes, nuts and whole grains typically get adequate levels of iron from their diets, Little said.

Karen Gaudette