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FITNESS MYTHS VS FACTS

WEIGHT LOSS MYTHS
TRAINING MYTHS
FLEXIBILITY MYTHS
NUTRITIONAL MYTHS

WEIGHT LOSS MYTHS.......... Top

Myth: The Perfect Body

Fact: Every year after the age of 25, the average American gains one pound of body weight yet loses one third to one half pound of muscle. Consequently, the resting metabolism decreases approximately one half of a percent every year. Proper exercise and sound eating habits can reverse this process and restore the appearance of our figure or physique. But, what constitutes a beautiful or aesthetically attractive body?

According to evolutionary psychology, the attraction to bodily characteristics are said to be biologically innate. Early humans were attracted to particular physical traits in the opposite sex. An attractive individual is perceived in having good genes. The classical female figure suggested fertility. Similarly, the early male physique implied protector and provider. We have inherited the physical and psychological characteristics of the winners of this beauty contest.

It is also known, that beauty is also defined by cultural constructs that have changed throughout time. Ideal beauty varies in different societies around the world. Western culture at this time has embraced the fashion model as an exemplar - greatly because we are constantly inundated with these images which are ironically far from the norm. We find beauty in familiar physical traits. Ironically, not even print models are as attractive as their image.

In today's sedentary society, many individuals have significantly less muscle mass and more fat than what they had when they were younger. Likewise most of us probably have less muscle and more fat than what we would of had if we would have lived hundreds of years ago, performing daily manual labor. Exercise and sound dietary modifications can restore more normalized proportions, curved segments, and lines associated with an attractive body, but the most important thing is to have realistic expectations. The first step to create a harmonious co-existence with your body is to accept God’s work and the genes passed down by the parents. The second step is to naturally develop the existing material without exaggeration and “man made” solutions. After all, the saying “Beauty is in the eyes of the beholder” is very true.

Myth: Spot Reduction Training

Fact: Contrary to what the info commercials suggest, there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men).Sit ups, crunches and other popular “spot reduction” exercise will only exercise the muscles under the fat. The abdominal muscles are relatively small muscles. Performing high reps with a lighter resistance will not compromise metabolism or muscle increases as would performing high reps with light resistance on larger muscles

The only way to lose fat throughout the entire body is to manage the two aspects of energy input (nutrition) and energy output (exercise). Quality nutrition (see nutrition myths and the fitness state nutrition) will give you the “building material” your body needs to anabolize and properly repair itself. A well designed work out program that incorporates cardio-vascular, strengthening, flexibility, balance and psychological aspects following “cross training” principles will fully and methodically develop not only your physique but your attitude towards an active lifestyle as well.

Myth: Sweat automatically means Fat Melting

Fact: “The scale proves it because I weigh less after a hard workout.” Sweat is water and losing water without replenishing it is not healthy. If you weight less after a workout, you're dehydrated, which means your muscles and nerves will not function as well, and you'll be sluggish and thirsty. A post-exercise loss of more than 2 percent of your body weight impairs the body's ability to run smoothly. A 5-percent loss is downright dangerous. Excess fat is metabolized by aerobic exercise and eating less. No magic, just dedication and discipline.

Myth: Exercise changes Fat to Muscle

Fact: This is not possible. The number of fat cells that a person has is fixed early in life. Exercise can decrease the size of fat cells and increase the size of the muscle cells. But the exercise cannot change fat tissue to muscle tissue.

Myth: Muscle will turn to Fat once you stop Exercising

Fact: It is physiologically impossible for muscle to turn to fat in the human body. Any muscle tissue you develop through weight training will merely atrophy to its original size once you stop working out. Unless you overeat, you will not get fat once you stop working out with weights. What you will notice is a loss of muscle tone compared to the tone you had when exercising.

Myth: High Repetitions Burn More Fat

Fact: Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). Weight training utilizes carbohydrates after the initial ATP and CP stores have been exhausted after the first few seconds of intense muscular contraction. Typically a set's duration is 20 to 30 seconds.

For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn.
Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions. The burning sensation associated with high repetition training seems to be the primary deterrent for achieving higher intensities.

Myth: Since I have started Working out I have gained Weight

Fact: “I seem to gain weight, instead of losing since I’ve started to work out.” For individuals attempting to achieve fat loss for aesthetic reasons the intensity of weight training can be a double edge sword. When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain. Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise. If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later.

If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever out paces fat loss, the bulking effect is only temporary. For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.

Myth: Restrictive Diets speed Weight Loss and Fat Burning

Fact: Although by starving yourself you may see a loss of bodyweight and some fat loss at first, it will not work out in the long run. When you don't give your body the proper nutrition and calories, it will think that it's starving and try to store fat and use the muscle for energy. You must keep your body fed with five smaller meals a day and use cardio workouts and resistance training to make your body burn fat more effectively.

Myth: The best way to burn fat is to exercise at low intensity for as long as possible

Fact: Recent studies on exercise intensity and fat utilization have disputed the theory that exercising for an extended period of time at a low intensity level (50-60% of Maximum Heart Rate will burn more fat than exercising for a shorter period of time at a high intensity level (70%+ of Max. H.R). While it is true that a larger percentage of fat calories are expended with low-intensity exercise, more TOTAL calories, and a greater number of fat calories, are actually burned when exercising at higher intensity.

Remember that the balance of calories taken in versus calories expended is what determines loss of body fat, rather than whether the calories burned during activity are from a carbohydrate or fat source.

Low-intensity exercise is a good option for those just starting out. A slow progression from low-intensity to high-intensity will build training tolerance, help prevent injury and make the exercise more enjoyable.

TRAINING MYTHS.......... Top

Myth: Strength training and Weight Training are Synonymous

Fact: Strength training is not body building, is not even training with certain equipment. Many may think that the goal of strength training is to look like those beautiful people in muscle magazines.

Weight training, or resistance training, is the use of barbells, dumbbells, machines and other equipment for the purpose of improving fitness levels and appearance. Strength training is the use of this equipment for the purpose of improving athletic performance and in physical medicine and rehabilitation.

Just about any kind of exercise that involves moving or attempting to move against an external force is resistance training. Some of the hardest strength training exercises are basic isometric exercises using the body as weight. If you do not believe me try to stay in a squat position with your back leaning against the wall for 60 sec.

Myth: Weight Training produces a masculine Effect in Women

Fact: Most women fear the development of muscle bulk. It is important that women understand why they won't get big and muscular. The fact is women carry very low levels of the male hormone, testosterone, in their bodies. Because of the small amount of this hormone, it is impossible for women to build massive muscles like men. The formula that would make a woman develop the physical traits normally associated with men would have to include a genetic predisposition for muscle hypertrophy (increase in size) combined with a high-intensity, high volume training program. This will cause larger muscle bulk.

Another factor contributing to the lack of muscle bulk in women is the large deposits of adipose found in women. These deposits lead to a lack of visual muscular definition. So, resistance training is not only non problematic for females but it is also necessary because of the following benefits:
1. Decrease in body fat percentage.
2. Increase in lean body weight.
3. Increase in strength.
4. Increase in muscular shape, tone, and definition.
5. Better muscular control and coordination.
6. Fewer injuries.
7. Better overall fitness.

Myth: Celebrity Infomercials look so easy and effective

Fact: Those exercise shows are the worst misleading of average individuals with regular life styles. They do show you a lot of great exercises to do and proper form. All of those people on the shows have fantastic bodies but rest assured that they do not work out with a big bride smile at their face when they are really training in the gym. Some of these celebrities have worked out very hard and very disciplined to get that body. Just ask Never be afraid to train hard. Just ask for example Demi Moore to give you the work out plan she followed to prepare herself for the movie Striptease.

Myth: Children should not participate in strength training

Fact: Children are participating in resistance training every time they go outside and play a game, even if the game is not a sport. If they are running, throwing, pulling, lifting, or doing any kind of exercise against resistance, they have already begun their program.

The truth is they should avoid to train like miniature adults. Exercise tubing and bodyweight are more than sufficient to perform total body, progressive, systematic resistance training with them. The other important factor, even more important than adult training is the fun factor. Children have a shorter attention span than adults, a natural competitiveness, and often times a lot of energy to spend. Designing a program that takes into consideration all three factors is a guarantee to great a great experience for children and to lead them into an active life style for life

Myth: The X-Equipment will give you a great Full body Work-out

Fact: Although it is true that technological advances and better understanding of human biomechanics led to better designed fitness equipment there is no “one-size-fit-all” piece of equipment that represents the ultimate solution for all of your needs. In fact some of them they can be proven dangerous to your health if you overuse them and can lead to long term injuries. There are 3 keys to a highly effective training:
1. A thorough assessment which serves as a foundation for the design of a highly specific program.
2. A specific personalized program that follows methodical progressions based on your needs and your wants.
3. And finally, commitment, consistency and a lot of fun.

Myth: It Only takes 10 min. a day 2 times a week to improve Fitness

Fact: That statement might be true for absolutely beginners or de-conditioned or rehabilitating individuals. The human body though is an amazing machine that functions under the principle of Supercompensation.

The underlying physiology is simple. The healthy, desirable stresses induced by overload from training shock the local muscles and connective tissue into a traumatized state of temporary regression. Our body's natural adaptive reaction is to respond to this by preparing itself to cope with similar stresses so that next time it can do a better job. It does this by means of muscular hypertrophy (growth) and adaptations of the neuromuscular pathways (the link between muscles and the nerves which fire them) as well as a whole host of complex processes which enhance the efficiency of the specific energy systems required for that type of training. So next time you train you will be stronger, fitter, faster - better. This process of adaptation is known as Supercompensation.

Myth: I don't have enough Time to Exercise

Fact: In our modern lifestyle people always find excuses not to exercise. They often think if they do not have 30 continuous minutes of aerobic exercise such as running, walking or bike riding, they should not bother because any less will not do them any good.

Good excuse, but it doesn't pan out. Recent studies show that three, 10-minute bouts of exercise-say a brisk walk at lunch, on a break, or after work-provide health benefits for your heart and lungs comparable to 30 non-stop minutes. Admitted they are not as effective as the 30 minutes, but you'll do the cardiovascular system a lot of good. Plus, a brisk walk around the building jawing with a friend, instead of to the cafeteria to chow down a chocolate-chip cookie, will save you from devouring extra calories.

Additionally, there are great bodyweight exercises and stretches an individual can do in 15-20 minutes at home without the use of any complicated equipment. These exercises and stretches performed 3-4 times a week will have an amazing positive cumulative effect in your physique and your psychology, if you don’t believe me tried out for a couple of weeks. If you have any questions because you are not sure what to do you can contact me.

Myth: I decided to exercise every single day and I’m going to stick with it

Fact: Sounds good, sounds disciplined sounds irrational. Your muscles, bones and heart need a day of rest at least once a week, perhaps more often if you're new or returning to exercise. Don't hesitate to allow yourself a day to recover. You'll be stronger and happier for it. A day off is not a setback. Remember, it's taken you 30, 40, 50 years to get to where you are today, give yourself a few months to ease into an exercise routine.

Besides, nothing happens over night and the best counselor to this process is your own body through the signals that sends to your brain, you know pain, fatigue, soreness, reduced appetite. The only things you have to do are listening and recognizing those signals.

FLEXIBILITY MYTHS.......... Top

Myth: Flexibility is not really Important to Fitness

Fact: Not true. Flexibility is an extremely important part of any exercise program. Some of the benefits include prevention of injury, improved range of motion, reduction of stress, and ease of movement.

Myth: I am born Stiff and Inflexible, I can not change that now

Fact: If a person has always been inflexible it is probably because that person never followed a regular flexibility program. While it is true that some people are genetically more flexible than others, it is possible for anyone to increase their flexibility to some degree.

The Flexibility Training Myth.

Very likely, you have often seen flyers that advertise training techniques or Arts of training that create lean flexible muscles (e.g. Yoga). The truth is that often an individual may appear to move with enough flexibility but, usually with particular dysfunction the person is demonstrating relative flexibility in which case the person has developed compensation patterns due to the body’s need to avoid further injury. Relative flexibility is defined as the body’s ability to find a path of least resistance during functional movement patterns. A person’s true flexibility is defined by the different Ranges of Motion:

-Passive range of motion (PROM) is movement via an external force. PROM is normally the greatest ROM. (e.g. Passive Stretching with a Partner).
-Usable range of motion (UROM) is a movement pattern that is challenged for a specific activity, sport, or daily chore, without compromising joint stability! (e.g. Shoulder flexibility for a baseball pitcher).
-Resisted range of motion (RROM) is the ability to maintain a contraction while resisted. RROM will change in respect to goal, application of load, amount of fatigue, etc (e.g. the eccentric phase of a barbell bicep curl.).

The safest and most effective way to develop flexibility is the application of all the stretching techniques, such as corrective, active and functional stretching. For more details please go to the Fitness State Flexibility.

Myth: Lifting weights causes Stiffness and Inflexible Muscles

Fact: The lack of flexibility is not an outcome of developing large muscles. Large muscle size may imply inflexibility, but there is no known correlation. Reduced flexibility can result from lack of muscle activity or chronic use of poor lifting and stretching methods. Using the term 'muscle-bound' is inappropriate for those who practice sound weight training techniques and proper stretching exercises. The best proof that strength and power do not exclude flexibility, is Track and Field sprinters (100 – 200 meters) who are built almost like body builders yet they are as flexible as gymnasts or dancers.

NUTRITIONAL MYTHS.......... Top

Myth: Fad diets work for permanent weight loss

Fact: Fad diets are not the best ways to lose weight and keep it off. These eating plans often promise to help you lose a lot of weight quickly, or tell you to cut certain foods out of your diet to lose weight. Although you may lose weight at first while on these kinds of diets, they can be unhealthy because they often keep you from getting all the nutrients that your body needs. Fad diets may seriously limit or forbid certain types of food, so most people quickly get tired of them and regain the lost weight.

Research suggests that losing 1/2 to 2 pounds a week by eating better and exercising more is the best way to lose weight and keep it off. By improving your eating and exercise habits, you will develop a healthier lifestyle and control your weight. You will also reduce your chances of developing heart disease, high blood pressure, and diabetes.

Myth: Skipping meals is a good way to lose weight

Fact: Your body needs a certain amount of calories and nutrients each day in order to work properly. If you skip meals during the day, you will be more likely to make up for those missing calories by snacking or eating more at the next meal. Studies show that people who skip breakfast tend to be heavier than those who eat a nutritious breakfast. A healthier way to lose weight is to eat many small meals throughout the day that include a variety of nutritious, low-fat, and low-calorie foods.

Myth: "I can lose weight while eating anything I want"

Fact: This statement is not always true. It is possible to eat any kind of food you want and lose weight. But you still need to limit the number of calories that you eat every day, usually by eating smaller amounts of food. When trying to lose weight, you can eat your favorite foods--as long as you pay attention to the total amount of food that you eat. You need to use more calories than you eat to lose weight.

Myth: Eating after 8 p.m. causes weight gain

Fact: It doesn't matter what time of day you eat--it's how much you eat during the whole day and how much exercise you get that make you gain or lose weight. No matter when you eat your meals, your body will store extra calories as fat. If you want to have a snack before bedtime, make sure that you first think about how many calories you have already eaten that day.

Try not to snack while doing other things like watching television, playing video games, or using the computer. If you eat meals and snacks in the kitchen or dining room, you are less likely to be distracted and more likely to be aware of what and how much you are eating. (If you want to snack while watching TV, take a small amount of food with you--like a handful of pretzels or a couple of cookies--not the whole bag.)

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight

Fact:No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy or calories) for a short time, but they do not cause weight loss. The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: Natural or herbal weight-loss products are safe and effective

Fact: A product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually tested scientifically to prove that they are safe or that they work.

Some herbal or other natural products may be unsafe to use with other drugs or may hurt people with certain medical conditions. Check with your doctor or other qualified health professional before using any herbal or natural weight-loss product.

Myth: Nuts are fattening and you shouldn't eat them if you want to lose weight

Fact: Although high in calories and fat, most (but not all) types of nuts have low amounts of saturated fat. Saturated fat is the kind of fat that can lead to high blood cholesterol levels and increase the risk of heart disease.

Nuts are a good source of protein and fiber, and they do not have any cholesterol. In small amounts, nuts can be part of a healthy weight-loss program. (A 1-ounce serving of mixed nuts, which is about 1/3 cup, has 170 calories.)

Myth: Eating red meat is bad for your health and will make it harder to lose weight

Fact: Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also have nutrients that are important for good health, like protein, iron, and zinc.

Eating lean meat (meat without a lot of visible fat) in small amounts can be part of a healthy weight-loss plan. A serving size is 2 to 3 ounces of cooked meat, which is about the size of a deck of cards.

Choose cuts of meat that are lower in fat such as beef eye of the round, top round, or pork tenderloin, and trim any extra fat before cooking. The "select" grade of meat is lower in fat than "choice" and "prime" grades.

Myth: Fresh fruits and vegetables are more nutritious than frozen or canned

Fact: Most fruits and vegetables (produce) are naturally low in fat and calories. Frozen and canned fruits and vegetables can be just as nutritious as fresh. Frozen or canned produce is often packaged right after it has been picked, which helps keep most of its nutrients. Fresh produce can sometimes lose nutrients after being exposed to light or air.

Myth: Starches are fattening and should be limited when trying to lose weight

Fact: Potatoes, rice, pasta, bread, beans, and some vegetables (like squash, yams, sweet potatoes, turnips, beets, and carrots) are rich in complex carbohydrates (also called starch). Starch is an important source of energy for your body.

Foods high in starch can be low in fat and calories. They become high in fat and calories when you eat them in large amounts, or they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Try to avoid high-fat toppings and choose starchy foods that are high in fiber, like whole grains, beans, and peas.

The Dietary Guidelines for Americans recommends 6 to 11 servings a day from the bread, cereal, rice, and pasta group, even when trying to lose weight. A serving size can be one slice of bread, 1 ounce of ready-to-eat cereal, or 1/2 cup of pasta, rice, or cooked cereal.

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how. Choose salads and grilled foods instead of fried foods, which are high in fat and calories. Use high-fat, high-calorie toppings, like full-fat mayonnaise and salad dressings only in small amounts.

Eating fried fast food (like french fries) or other high-fat foods like chocolate once in a while as a special treat is fine--but try to split an order with a friend or order a small portion. In small amounts, these foods can still be part of a healthy eating plan.

Myth: Fish has no fat or cholesterol

Fact: Although all fish has some fat and cholesterol, most fish is lower in saturated fat and cholesterol than beef, pork, chicken, and turkey. Fish is a good source of protein. Types of fish that are higher in fat (like salmon, mackerel, sardines, herring, and anchovies) are rich in omega-3 fatty acids. These fatty acids are being studied because they may be linked to a lower risk for heart disease. Grilled, baked, or broiled fish (instead of fried) can be part of a healthy weight-loss plan.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight

Fact: A high-protein/low-carbohydrate diet provides most of your calories each day from protein foods (like meat, eggs, and cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits, and vegetables). People often get bored with these diets because they crave the plant-based foods they are not allowed to have or can have only in very small amounts. These diets often lack key nutrients found in carbohydrate foods.

Many of these diets allow a lot of food high in fat, like bacon and cheese. High-fat diets can raise blood cholesterol levels, which increases a person's risk for heart disease and certain cancers.

High-protein/low-carbohydrate diets may cause rapid weight loss--but most of it is water weight and lean muscle mass--not fat. You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones that your body makes.

This is not a healthy way to lose weight! It overworks your kidneys, and can cause dehydration, headaches, and bad breath. It can also make you feel nauseous, tired, weak, and dizzy. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be very risky for pregnant women and people with diabetes.

By following a reduced-calorie diet that is well-balanced between carbohydrates, proteins, and fats, you will still lose weight--without hurting your body. You will also be more likely to keep the weight off.

Myth: Dairy products are fattening and unhealthy

Fact: Dairy products have many nutrients your body needs. They have calcium to help children grow strong bones and to keep adult bones strong and healthy. They also have vitamin D to help your body use calcium, and protein to build muscles and to help organs work properly.
Low-fat and nonfat dairy products are as nutritious as whole milk dairy products, but they are lower in fat and calories. Choose low-fat or nonfat milk, cheese, yogurt (frozen or regular), and reduced-fat ice cream.

For people who can't digest lactose (a type of sugar found in milk and other dairy products), lactose-free dairy products can be used. These are also good sources of protein and calcium. If you are sensitive to some dairy foods, you may still be able to eat others, like yogurt, hard cheese, evaporated skim milk, and buttermilk. Other good sources of calcium are dark leafy vegetables (like spinach), calcium-fortified juice, bread, and soy products (like tofu), and canned fish with soft bones (like salmon).

Many people are worried about eating butter and margarine. Eating a lot of foods high in saturated fat (like butter) has been linked to high blood cholesterol levels and a greater risk of heart disease. Some research suggests that high amounts of "trans fat" can also cause high blood cholesterol levels. Trans fat is found in margarine, and in crackers, cookies, and other snack foods made with hydrogenated vegetable shortening or oil. Trans fat is formed when vegetable oil is hardened to become margarine or shortening, a process called "hydrogenation." More research is needed to find out the effect of trans fat on the risk of heart disease. Foods high in fat, like butter and margarine, should be used in small amounts.

Myth: "Going vegetarian" means you are sure to lose weight and be healthier

Fact: Vegetarian diets can be healthy because they are often lower in saturated fat and cholesterol and higher in fiber. Choosing a vegetarian diet with a low fat content can be helpful for weight loss. But vegetarians--like non-vegetarians--can also make poor food choices, like eating large amounts of junk (nutritionally empty) foods. Candy, chips, and other high-fat, vegetarian foods should be eaten in small amounts.

Vegetarian diets need to be as carefully planned as non-vegetarian diets to make sure they are nutritious. Vegetarian diets can provide the recommended daily amount of all the key nutrients if you choose foods carefully. Plants, especially fruits and vegetables, are the main source of nutrients in vegetarian diets. Some types of vegetarian diets (like those that include eggs and dairy foods) contain animal sources, while another type (the vegan diet) has no animal foods. Nutrients normally found in animal products that are not always found in a vegetarian diet are iron, calcium, vitamin D, vitamin B12, and zinc. Here are some foods that have these nutrients:

>Iron: cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas).
>Calcium: dairy products, fortified soymilk, fortified orange juice, tofu, kale, and broccoli.
>Vitamin D: fortified milk and soymilk, and fortified cereals (or a small amount of sunlight).
>Vitamin B12: eggs, dairy products, and fortified soymilk, cereals, tempeh, and miso. (Tempeh and miso are foods made from soybeans. They are low in calories and fat and high in protein.)
>Zinc: whole grains (especially the germ and bran of the grain), eggs, dairy products, nuts, tofu, leafy vegetables (lettuce, spinach, cabbage), and root vegetables (onions, potatoes, carrots, celery, radishes).

Vegetarians must eat a variety of plant foods over the course of a day to get enough protein. Those plant foods that have the most protein are lentils, tofu, nuts, seeds, tempeh, miso, and peas.

* Nutritional Myths cited from NIDDK (National Institute of Diabetes & Digestive & Kidney Diseases http://www.niddk.nih.gov