Vegetarian diet and the adivise on various key helathy ingredients

Health Benefits of Vegetarianism

Compared with non-vegetarians, Western vegetarians have:

• A lower average Body Mass Index (BMI) (by about 1 kg/m2).
• A lower mean plasma total cholesterol concentration (by about 0.5 mmol/l).
• A lower mortality from IHD (by about 25 percent).
• They may also have a lower risk for some other diseases such as constipation, diverticular disease, gallstones and appendicitis.
• The evidence available suggests that widespread adoption of a vegetarian diet could prevent approximately 40,000 deaths from IHD in Britain each year.

The Seventh-Day Adventist Church Health Study

This is the only major ongoing study on the general health and mortality of vegetarians in the U.S. Data was collected from 1976-1988. Of the 34,192 participants, all members of the Seventh-day Adventist church: 29 percent were vegetarian, while 7-10 percent of the vegetarians were vegan.

Compared to non-vegetarians the above vegetarians had about:

• 1/2 the high blood pressure and diabetes
• 1/2 the colon cancer
• 2/3 the rheumatoid arthritis and prostate cancer
• Breast, lung, & uterine cancers tended to be lower in vegetarians but could have been due to random chance.

Vegetarian Life Expectancy

Life expectancies in the Adventist Health Study have recently been published. They show that this group of Seventh-day Adventists appears to be the longest-lived, formally studied population in the world (with an average life span of 78.5 years for men, 82.3 for women).

Vegetarian Pyramid Offers Best Vegetarian Nutrition

For optimum nutrition as a vegetarian, follow the Vegetarian Food Pyramid.

Table 1. Vegetarian Food Pyramid

Eggs, Sweets			Eat occasionally or in small quantities
Nuts & Seeds	Egg Whites, Soy Milks Dairy	Plant Oils	Eat daily
Fruits & Vegetables	Whole Grains	Soy, Beans, Peanuts & Other Legumes	Eat at every meal

Source: US Dept of Agriculture

Balanced Vegetarian Diet - Eat from All Food Groups

Use the Vegetarian Food Pyramid to maintain a healthy balanced diet by eating foods from all the food groups. Each of these vegetarian food groups provides some, but not all, of the nutrients you need. Foods in one group can't replace those in another. No one food group is more important than another - for good health, you need them all. Vegans should pay special attention to their vitamin B12 and vitamin D intake by eating fortified foods or taking vitamin B12/ vitamin D supplements.

Vegetarian Diet Nutrition Guidelines

Vegetarian Diet Nutrition - Protein

Plant sources of protein alone can provide all the protein required by vegetarians and vegans provided a variety of plant foods are consumed. Complementary proteins do not need to be consumed at the same time if they regularly appear in the diet.

Vegetarian Diet Nutrition - Iron

Although vegetarian diets are higher in total iron content than nonvegetarian diets, iron reserves are lower in vegetarians because the iron from plant foods is less well absorbed. That said, iron deficiency anemia rates are similar in vegetarians and nonvegetarians. Remember that it's easier to absorb iron from food if we eat it with foods that contain Vitamin C, so have some fruit or veg containing vitamin C, or some fruit juice with your meal.

Vegetarian Diet Nutrition - Vitamin B12

Plant foods are not a reliable source of B-12 for vegetarians. Vitamin B-12 in spirulina, sea vegetables, tempeh, and miso has been shown to be inactive B-12 analog rather than the active vitamin. Although dairy products and eggs contain vitamin B-12, research indicates that lacto-ovo-vegetarians have low blood levels of vitamin B-12. Thus use of fortified foods or supplements are advised for vegans or vegetarians who limit animal foods.

Vegetarian Diet Nutrition - Vitamin D

Vitamin D is poorly supplied in all vegetarian diets unless vitamin D-fortified foods are eaten. However, vegan vitamin D-fortified foods - such as soy milk and cereals, are becoming more widely available. Exposure to direct sunlight exposure is a major source of vitamin D, so dietary intake is not important if sun exposure (to hands, arms, and face for 5 to 15 minutes per day) is adequate.

Vegetarian Diet Nutrition - Calcium

Ovo-lacto vegetarians have calcium intakes that are comparable to those of nonvegetarians. Calcium is well absorbed from many plant foods, and vegan diets can provide adequate calcium PROVIDED the diet regularly includes foods rich in calcium.

Vegetarian Diet Nutrition - Zinc

Because of the lower uptake of zinc from plant foods, vegetarians should attempt to meet or exceed the zinc RDA.

Vegetarian Diet Nutrition - Pregnancy

Lacto-ovo-vegetarian and vegan diets can meet the nutrient and calorie needs of pregnant women. Birth weights of infants born to well nourished vegetarian women have been shown to be similar to birth-weight norms and to birth weights of infants of nonvegetarians. Diets of pregnant and lactating vegans should be supplemented with 2.0 micrograms and 2.6 micrograms, respectively, of vitamin B-12 daily and, where sun exposure is limited, with 10 micrograms vitamin D daily. Supplements of folate are advised for all pregnant women, although vegetarian women typically have higher intakes than nonvegetarians.

Vegetarian Diet Nutrition - Notes on Optimum Vegetarian Health

Standard adult vegetarian diets (which are low in fat and high in fibre) can fill up infants (under 5 years) before they have ingested sufficient energy and nutrients. So vegetarian diet plans for infants should include fewer high-fiber foods and more energy and nutrient-dense foods.

A vegetarian diet is fine for children and provides all the nutrients required for normal growth and development. Vegetarian kids are similar in height and weight to non-vegetarian kids and are less likely to be overweight.

For optimum diet and nutrition, the American Dietetic Association advises all vegetarians/vegans to consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

Dietary Guidelines for Americans recommend that those who choose foods of only plant origin must supplement the diet with vitamin B12, vitamin D, calcium, iron, and zinc. Adequate intake of these nutrients are even more important for growing children and pregnant and lactating women.

Sources include:
US Department of Agriculture.
American Dietetic Association.
UK Food Standards Agency.

Easy Vegetarian Diet (Includes milk & eggs)