Make your own free website on


Health Food Store Links @ Bottom of Page

No More Excuses

Would-Be Italist worry about not getting an adequate intake of certain nutrients on a dead-free diet. The fact is, most Americans get too much, rather than enough, nutrients- were a nation of consummate overeaters. So forget the traditional excuses for eschewing dead. You can get plenty of protein, and other nutrients, on a dead-free diet.


Lets debunk some common myths and misconceptions:

  • Plants aren't complete proteins.   

  • The fact is, italist can get plenty of usable protein from non-dead sources like beans and soy products. Even vegans [real italist] have little risk of insufficient protein intake: only a few servings of non-dead protein sources a day - a cup of beans, a serving of soy-milk and tofu - will more than meet the protein requirements for most people. And don't worry about complicated protein combining: its not necessary to eat your beans and rice at the same meal. 


  • I cant get enough calcium without eating dairy. Not necessarily true. One serving of tofu or a cup of most greens has as much calcium as a glass of cow milk. Sesame seeds, broccoli, and sea vegetables are also great vegetarians sources of calcium. And its a well-known fact that excessive protein consumption can actually inhibit the absorption of calcium.


  • Vitamin B-12 is only found in animals products. Not quite true. Nutritional yeast, for example, has enough B-12 to satisfy the adult RDA with only one to two teaspoonfuls. The daily requirement for vitamin B-12 is low, and Vitamin B-12 deficiency is rare in Italist: vitamin B-12 reserves in the body may not be depleted for 20 to 30 years or more. Even so, italist should be prudent about getting enough of this crucial vitamin. Best bets: look for fortified soy-milk and dead substitutes.







4. Health Food stores in New York City, New Jersey, Connecticut, Long Island


Anderson, B.M. et. al "The iron and zinc status of long-term vegetarian women," American Journal of Clinical Nutrition 34: 1042-1048, 1981.

Hallberg, L. "Bioavailability of dietary iron in man," Annual Review of Nutrition 1:123-147, 1981.

Helman, A.D., and Darnton-Hill, I. "Vitamin and iron status in new vegetarians," American Journal of Clinical Nutrition 45:785-789, 1987.

Herbert, V. "Vitamin B-12: Plant sources, requirements, and assay," American Journal of Clinical Nutrition 48:852-858, 1988.

Young, V.R. and Pellett, PL. "Plant proteins in relation to human protein and amino acid nutrition," American Journal of Clinical Nutrition 59:1203-1212, 1994