Ask the doc: fixing food mistake we've all made

Q:

What mistakes do vegans and vegetarians make when it comes to healthy eating habits?

A:

When you make big changes in how you eat--such as moving from an omnivorous diet to a vegetarian one or taking steps toward a vegan lifestyle--it's easy to take the occasional misstep. Sometimes we make mistakes because we don't know any better and sometimes because we've just gotten a little lazy.

Not to worry. Regardless of how careful we try to be, we've all made some slipups with our diets. It happens to the best of us. But it's usually a simple matter to get back on track. Here are some common missteps--and how to fix them.

MISSING YOUR [B.sub.12]

Meat just can't hold a candle to vegetables and fruits when it comes to vitamin C, antioxidants, fiber or many other essentials. But you can't get vitamin [B.sub.12] from vegetables. You need it for healthy nerves and good blood circulation. Because [B.sub.12] is made by microorganisms found in unsavory places such as dirt and animals' digestive tracts, the easiest source for vegans is a multivitamin. Vegetarians can find [B.sub.12] in eggs and dairy products, though you don't want to rely on dairy too much (more on that in the next section). You'll also find vitamin [B.sub.12] in fortified cereals, fortified soymilk, some brands of nutritional yeast and in supplements.

FALLING INTO THE DAIRY TRAP

Many new vegetarians substitute cheese for meat and load tip on milk and yogurt to be sure they're getting enough protein. Be careful: Most dairy products are loaded with fat, especially saturated fat--the kind that tends to raise LDL, "bad" cholesterol. And dairy products can inhibit iron absorption. If a vegetarian becomes anemic, it may be due not to the absence of meat but to dairy's tendency to reduce the iron absorbed from foods consumed at the same meal. A typical dairy serving--or even the equivalent amount of calcium taken as a supplement--can halve the iron absorption from that meal. So rather than relying mainly on dairy foods for protein, look to beans, tofu, tempeh, nuts and seitan.

OVERCOOKING AND UNDERCOOKING

Overcooking vegetables can knock out vitamins, particularly vitamin C. So get to know raw vegetables again--with the exception of broccoli, Brussels sprouts and the leafy veggies such as cabbage and mustard greens. Many people tend to undercook these veggies, only to be stricken with digestive troubles the following day due to their rather tough fiber. Cooking them a few more minutes will let you take advantage of their tremendous health advantages minus the digestive challenge. Ditto for beans. Never eat them al dente; cook them till they are soft.

GETTING INTO A RUT

You've beard it before: You need to eat a variety of foods to get all the nutrients you need. If you find yourself eating the same meals again and again because they're easy--no matter how healthful the meals are--you might not get all of your vitamins and minerals. Explore the aisles of your grocery store, and once a week, try a grain or vegetable you don't normally eat. Start small: Try using Swiss chard or kale in place of your usual leafy green, or experiment with grains such as barley when you would typically make rice.

CHOOSING TOO MANY PREPARED FOODS

Modern food technology has given us an astounding array of frozen dinners, dairy-free ice creams, soy meats, etc. These foods are a great bridge toward a healthier diet. But if that's all you're eating, stop. Turning a soybean into ice cream or into "pastrami" often means taking away fiber and adding fats, sugar, sodium, fake flavorings--you name it. Bring simple foods into your routine, such as whole grains, beans and fresh veggies.

BEING UNAWARE

Ignorance isn't bliss. If you don't know everything that's in your food, you may end up accidentally eating animal products. Ask restaurant servers how dishes are prepared. When you're shopping for groceries, read the ingredients labels. Some animal products have unfamiliar names, so read "Buyer Beware" on www.vegetariantimes.com or log on to www.vrg.org. (Click on "Ingredient Information" in the left-hand column for a list of hidden animal-based ingredients.)

As a general rule, a vegetarian or vegan diet is an improvement over the standard American diet. Overall, vegetarians enjoy a 40 percent reduction in cancer risk compared to the general population, and they have lower rates of diabetes, heart disease, weight problems and many other conditions. But you still have to make mindful decisions about food and avoid mistakes. Consult vegetarian cookbooks and Web sites for support and guidance. Visit the natural foods section of your local grocery. Talk to other vegetarians. The more you know, the better you'll eat--in every sense.

raw

UNCOOKED VEGGIES AREN'T ALWAYS BEST. IN FACT, SOME SHOULD BE COOKED TILL THEY'RE SOFT.

Neal Barnard, MD, the founder and president of the Physician Committee for Responsible Medicine (PCRM), is an advocate for health and plant-based nutrition. He eats a wide variety of foods in his vegan diet.

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