The Joy Of Flex

Vegetarian doesn't always mean low-fat. French fries and soda are vegetarian, but they don't provide the essential nutrients recommended daily. The fries could also deliver a hefty portion of unhealthy trans fat -- partially hydrogenated vegetable oil that is linked to heart disease. Diets that include a lot of cheese, whole milk, cream and butter are high in unhealthy saturated fat, whether they include meat or not.

Also, recent studies have found increased blood levels of homocysteine in vegetarians, possibly because they don't get enough B vitamins. Homocysteine is an emerging risk factor for heart disease, making it important for vegetarians not to eat a diet rich in saturated fat or trans fats.

Go varied. Here's where the vegetarians often shine. Their intake can be rich in a wide variety of fruit and vegetables, beans and whole grains. This provides plenty of complex carbohydrates, which are less likely to send blood sugar levels soaring than more highly processed white-flour products. Other benefits: fiber, vitamin C and E, and beta carotene, which is converted in the body to vitamin A and is good for vision and immunity, among other things.

Boost B₁₂. Since animal products are the source of this key vitamin, low intake can be an issue for both vegetarians and vegans, according to the Oxford University review. Many breakfast cereals and soy milk are fortified with B12, offering "ways to get it into your diet without necessarily popping a pill," Kushi says. Just choose skim or low-fat soy milk, since regular varieties can be high in fat.

Be sure to get enough omega-3s . These are the healthy fats found in seafood and fish that reduce the risk of heart disease. There's emerging evidence that they're also good for the brain, may help prevent some types of arthritis and could help boost mood. Meat eaters who don't eat fish twice a week as well as vegetarians and vegans can fall short on these healthy fats. One option: "Eat eggs fortified with omega-3 fatty acids" -- that is, eggs from chickens fed fish meal -- suggests registered dietitian Lisa Dorfman, author of the "Vegetarian Sports Nutrition Guide" (Wiley; 2000).

Check calcium. Many Americans don't meet the recommended daily intake -- about the equivalent of drinking three glasses of skim milk -- of this bone-preserving mineral, which is also key for vital organs including the heart. Vegans are especially vulnerable to low calcium intake, the Oxford University review found. Tofu made with calcium carbonate and calcium-fortified foods, including ready-to-eat cereal, juice, soy or rice milk are options in addition to calcium supplements. ·

Join Sally Squires online from 1 p.m. to 2 p.m. today at www.washingtonpost.com. Subscribe to the free Lean Plate Club e-mail newsletter at www.leanplateclub.com.