Myth 1: “You can’t get enough protein from eating only plants.”
Fact. As long as you’re eating a healthy, varied diet and eating enough calories to maintain a healthy weight, you’re almost certain to get enough protein. And many plant-based foods are packed with it! But you’ll need to eat more to match the amount of protein found in animal products. For example, you need one cup of cooked beans for every 3 ounces of meat. The trick? Add a heaping scoop of plant-based protein powder to your morning smoothie and you’ll be set for the day!
Myth 2: “You need to combine multiple plant-based foods to make a complete protein.”
Fact. Your body naturally combines plant-based nutrients to make a complete protein. And while most plant-based protein sources provide limited amounts of certain essential amino acids, there’s absolutely no need to combine foods to create a complete protein. Trust your body!
Myth 3: “There is a risk of iron deficiency.”
Fact. Plant-based ingredients such as lentils, chickpeas, dark green leaves, chia seeds and dried fruits are rich in iron. On the other hand, the iron found in meat is more easily absorbed by the body than that from plant products. To improve its absorption, mix foods rich in vitamin C with the plant protein.
Myth 4: “Kids hate vegetables.”
Fact. When vegetables are prepared well, kids love them. Even better, when they participate in the selection and cooking process, they will eat them more readily. The trick? To introduce children to new vegan foods, cook dishes that they recognize and enjoy. For example, serve eggplant and onions as meatballs.
Myth 5: “Vegan = Healthy”
Fact. No, not all plant-based foods are healthy! Some contain high amounts of sugar, salt, and saturated fat. When an ingredient is heavily processed, many beneficial nutrients are stripped away. French fries, chips, onion rings, cupcakes, and sugary cereals are all technically animal-free, but that alone doesn’t make these foods nutritious. Preparation matters a lot, too!
Myth 6: “You need dairy to build strong bones.”
Fact. Cow’s milk is not the only or best source of calcium available. Green vegetables like kale and bok choy are also great sources. Fruit juices, especially orange juice, and plant-based milks are fortified with extra calcium.
Myth 7: “A varied diet is impossible.”
Fact. There’s a misconception that a vegan diet is boring and limited to salads, but by committing to eating more fruits, vegetables, legumes and grains, you open yourself up to a variety of new ingredients and flavors. Plant-based eating is limitless. Let your imagination run wild and have fun!
