There are a lot of "myths" about plant based nutrition. In this light hearted review of some of the most common myths learn more how plant based nutrition can improve your health.

1. Myths Busted

2. #1
What I do doesn’t matter to my
health?

3. • Did you just arrive? 

4. #1
• Without a doubt, what we do
– Fingers
– Feet
– Forks
– “Master Levers of our Health Destiny”

5. #2
• If I become “Plant-Based” I will get vitamin
deficiencies!

6. Nutrition Concerns and Health Effects of
Vegetarian Diets
Volume 109, Issue 7, Pages 1266-1282 July 2009
Nutr Clin Pract December 7, 2010 vol. 25 no. 6 613-620
It is the position of the American Dietetic Association that appropriately
planned vegetarian diets, including total vegetarian or vegan diets,
are healthful, nutritionally adequate, and may provide health
benefits in the prevention and treatment of certain diseases. Well-
planned vegetarian diets are appropriate for individuals during all
stages of the life cycle, including pregnancy, lactation, infancy,
childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that
does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data
related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-
12. A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified
foods can provide useful amounts of important nutrients. An evidence-based review showed that vegetarian diets can be
nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes. The results of an evidence-
based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease.
Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of
hypertension and type 2 diabetes than nonvegetarians. Furthermore, vegetarians tend to have a lower body mass index
and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes
of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and
phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy
essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating
vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their
needs.

7. B12
• Water soluble
• Stored in liver: enterohepatic re-circulation
• Function: -DNA synthesis
– Red blood cell production
– Myelin synthesis
– Immune function
– Psychiatric health
• Blood Levels
– MMA

8. B12
• VITAMIN B12 DEFICIENCY AS A WORLDWIDE PROBLEM
Nutrition: Annual Review of Nutrition Vol. 24: 299-326
• Vitamin B12 (cobalamin) deficiency in elderly patients
CMAJ • August 3, 2004; 171 (3). doi:10.1503/cmaj.1031155. (20%)
• Vitamin B12 Deficiency Due to a Strictly Vegetarian Diet in
Adolescence
CLIN PEDIATR December 1987 vol. 26 no. 12 662-663
• Reversible Subacute Combined Degeneration of the Spinal
Cord in a 14-Year-Old Due to a Strict Vegan Diet
CLIN PEDIATR July 1, 2001 40: 413-415

9. B12 Deficiency
• Strict Vegan:
– 3-10 yrs to exhaust body stores
• Other Causes:
• Bacterial overgrowth in part of the small intestine
• Malabsorption
• Inflammatory bowel disease
• Fish tapeworm infection
• Post-Surgical short gut syndrome
• Drugs such as antacids and metformin
• Lack of intrinsic factor
• Decreased stomach acidity
• Consider repletion at
– 1000-2000mcg/ day

10. Vitamin D
• ADEK
• Vitamin or Neuro-hormone?
• Functions:
– Osseous balance
– Mood
– Cardiovascular Health
– Pain
– Anti-oxidation
– Immune function
– ?

12. Mushrooms
½ cup = 2 IU
Mushrooms
½ cup = 2 IU

13. #3
If I eat nothing but plants I won’t get enough
protein!

15. #3
• Do you know anyone with a protein
deficiency?
– Severely Ill: ICU, Burns, Liver Disease
– Severely Malnourished: Sahara etc

16. Protein
• Adequate
• Clinically relevant deficiency is extremely rare
• WHO 5%, 10-15% of total calories
• May benefit from 
– Elderly/Adolescent/Severely Ill
– Pregnancy/Lactating
– Athletes

18. #3
• No Major Concern
• A “well balanced and organized program” will
provide ample protein for the average person

20. #4
• If I eat only plants I won’t have any energy!

21. #4
• Transition Period
– 21 days to 3 months
• Most describe “more energy,” less fatigue,
more rapid recovery from exercise etc

23. #5
• My diet will be “boring” without meat and
dairy.

25. #5
• Perspective is everything
• It actually opens your palate up to new and
exciting food adventures with flavors,
textures, colors and the like

26. #6
• I’m too________ to change

27. #6
• Never

28. #7
• To Lose weight I have to restrict how much I
eat

31. #7
• The truth is that eating “Plant-Based” means
– More Food
– More Nutrients
– More Flavor

32. #8
• Going Plant Based Means I can’t eat out

33. #8
• Not in 2015 
– Asian
– Mexican
– Most Fast Food Chains
– Every Supermarket

34. #9
• If it’s Vegetarian/Vegan it must be “healthy”

36. #10
• What have YOU heard about Plant Based
Nutrition that worries you?