DGAC Shows Plant-Based Diets Beat Animal Products for Health Promotion, Disease Prevention, Sustainability

Your health is another reason to reduce the meat in your diet! Here's an article from the Physicians Committee for Responsible Medicine about recent findings from the DGAC.

WASHINGTON—The Physicians Committee for Responsible Medicine praises some of the recommendations of the Dietary Guidelines Advisory Committee (DGAC), which highlights the value of plant-based diets for Americans – both for health and environmental impact. Vegetarian and vegan diets are clearly established through research as a powerful way to prevent obesity, diabetes, and chronic disease.

Doctors and dietitians with the Physicians Committee commend the report for stating: “The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.”

Previous advisory panels have noted the value of vegetarian diets, but these recommendations have been expanded to specifically demonstrate how a vegetarian diet reduces the risk of many types of chronic disease. The current language recommending vegetarian dietary patterns is the strongest to date.

But the report doesn’t have strong enough language warning against the consumption of meat products. “Lean meat, processed meat, red meat – all meat – causes disease,” says Neal Barnard, M.D., Physicians Committee president. “The same can be said for low-fat dairy products.”

The report has also reversed decades of warnings against cholesterol. Decades of science have conclusively linked dietary cholesterol to cardiovascular disease, which kills nearly 2,200 Americans daily. The Physicians Committee is urging the USDA and DHHS to exercise its authority to reiterate prior federal recommendations that Americans limit their cholesterol intake.

In a petition filed today to the USDA and DHHS, the doctors group asks that the DGAC’s findings stating that “[c]holesterol is not a nutrient of concern for overconsumption,” be disregarded because the DGAC deferred entirely to a 2013 report by the American Heart Association and American College of Cardiology and one meta-analysis of egg consumption. The reliance on the American Heart Association and American College of Cardiology report does not comply with the spirit of the Federal Advisory Committee Act, which sets standards for bias among federal advisory committees.

The petition states: “In appearing to exonerate dietary cholesterol, the DGAC further confuses an already bewildered general public, the very group the Dietary Guidelines are supposed to benefit. See 7 U.S.C. § 5341(a). The average American does not differentiate fat from cholesterol, or dietary cholesterol from blood cholesterol. To suggest that cholesterol in foods is not a problem will lead many to imagine that fatty foods or an elevated blood cholesterol level carry no risk—two potentially disastrous notions.”

Note: this article is from: http://www.pcrm.org/media/news/dietary-guidelines-plant-based-promotion#.VSFbabuXGyM.email

New Diet Guidelines Might Pull Back From Meat

Where’s the beef?

A panel that advises the Agriculture Department appears set to recommend that you be told not only what foods are better for your own health, but also for the environment. That means that when the latest version of the government’s dietary guidelines comes out, it may push even harder than it has in recent years for people to choose more fruits, vegetables, nuts, whole grains and other plant-based foods — at the expense of meat.

The beef and agriculture industries are crying foul, saying an environmental agenda has no place in what has always been a practical blueprint for a healthy lifestyle.

The advisory panel has been discussing the idea of sustainability in public meetings, indicating that its recommendations, expected early this year, may address the environment. A draft recommendation circulated last month said a sustainable diet helps ensure food access for both the current population and future generations.

A dietary pattern higher in plant-based foods and lower in animal-based foods is “more health promoting and is associated with lesser environmental impact than is the current average U.S. diet,” the draft said.

That appears to take at least partial aim at the beef industry. A study by the journal Proceedings of the National Academy of Sciences last year said raising beef for the American dinner table is more harmful to the environment than other meat industries such as pork and chicken.

The study said that compared with other popular animal proteins, beef produces more heat-trapping gases per calorie, puts out more water-polluting nitrogen, takes more water for irrigation and uses more land.

As the advisory committee has discussed the idea, doctors and academics on the panel have framed sustainability in terms of conserving food resources and also what are the healthiest foods. There is “compatibility and overlap” between what’s good for health and good for the environment, the panel says.

Once the recommendations are made, the Agriculture and Health and Human Services departments will craft the final dietary guidelines, expected about a year from now. Published every five years, the guidelines are the basis for USDA’s “My Plate” icon that replaced the well-known food pyramid in 2010 and is designed to help Americans with healthy eating. Guidelines will also be integrated into school lunch meal patterns and other federal eating programs.

The meat industry has fought for years to ensure that the dietary guidelines do not call for eating less meat. The guidelines now recommend eating lean meats instead of reducing meat altogether. But another draft discussed at the panel’s Dec. 15 meeting says a healthy dietary pattern includes fewer “red and processed meats.”

In response, the National Cattlemen’s Beef Association sent out a statement by doctor and cattle producer Richard Thorpe calling the committee biased and the meat recommendation absurd. He said lean beef has a role in healthy diets.

Objections are coming from Congress, too.

A massive year-end spending bill enacted last month noted the advisory committee’s interest in the environment and directed Agriculture Secretary Tom Vilsack “to only include nutrition and dietary information, not extraneous factors” in final guidelines. Congress often uses such non-binding directions to put a department on notice that lawmakers will push back if the executive branch moves forward.

Environmentalists are pushing the committee and the government to go the route being considered.

"We need to make sure our diets are in alignment with our natural resources and the need to reduce climate change," said Kari Hamerschlag of the advocacy group Friends of the Earth.

Michael Jacobson of the Center for Science in the Public Interest said the idea of broader guidelines isn’t unprecedented. They have already been shaped to address physical activity and food safety, he said.

"You don’t want to recommend a diet that is going to poison the planet," he said.

Article by the Associated Press, published at: https://www.yahoo.com/health/new-diet-guidelines-might-pull-back-from-meat-106931992162.html

Year of the Passenger Pigeon

This video does a great job showing the awful destruction we are capable of if we are left unrestricted.

28 Easy to Make Vegetarian Dishes

A friend of mine sent me this great list of 28 easy to make vegetarian dishes. I would definitely recommend checking it out. Enjoy!

http://www.buzzfeed.com/deenashanker/better-than-take-out#24czxb2

Glassblowing

A few weeks ago, I decided to start learning a variety of arts just for fun. I now have a "bucket list" of sorts that I wish to complete before I head off to college. Glassblowing was the first art on my list so I tried my hand at it over this past weekend. It was an awesome experience and it was incredibly interesting to see what goes into the variety of objects that fill our homes. There are a lot of things that glassblowers have to take into consideration while creating pieces, such as the volatile nature of glass (you must allow the piece to cool in an annealer) and its amorphous properties. The process was not very hard given that I had an instructor guiding me through every step and I did not choose to do a very hard item. However, glassblowing is definitely an art that takes years of practice, especially if one wants to create more intricate piece. I hope that I will be able to try glassblowing again and that I can try something more difficult! 

The vase that I created!

Glass is such a fascinating material; I would absolutely recommend reading more about it and its fascinating properties.

http://entertainment.howstuffworks.com/arts/artwork/glassblowing.htm was referenced while writing this post.

Great Quote About Vegetarianism

My parents saw this great quote at a vegetarian restaurant in our area.

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.”

― Albert Einstein

Note: There is some doubt as to whether or not Albert Einstein was vegetarian.

10 ways vegetarianism can help save the planet

Source: http://www.theguardian.com/lifeandstyle/2010/jul/18/vegetarianism-save-planet-environment

If we really want to reduce the human impact on the environment, the simplest and cheapest thing anyone can do is to eat less meat. Behind most of the joints of beef or chicken on our plates is a phenomenally wasteful, land- and energy-hungry system of farming that devastates forests, pollutes oceans, rivers, seas and air, depends on oil and coal, and is significantly responsible for climate change. The way we breed animals is now recognised by the UN, scientists, economists and politicians as giving rise to many interlinked human and ecological problems, but with 1 billion people already not having enough to eat and 3 billion more mouths to feed within 50 years, the urgency to rethink our relationship with animals is extreme.

1 Overheating the planet

We humans eat about 230m tonnes of animals a year, twice as much as we did 30 years ago. We mostly breed four species – chickens, cows, sheep and pigs – all of which need vast amounts of food and water, emit methane and other greenhouse gases and produce mountains of physical waste.

But how much stress does our meat-eating put on ecological systems? The answer is a lot but the figures are imprecise and disputed. In 2006, the UN calculated that the combined climate change emissions of animals bred for their meat were about 18% of the global total – more than cars, planes and all other forms of transport put together.

The authors of the report, called Livestock's Long Shadow, did not just count the methane from the belching, farting cattle, but the gases released from the manures that they produce, the oil burned taking their carcasses to markets often thousands of miles away, the electricity needed to keep the meat cool, the gas used to cook it, the energy needed to plough and harvest the fields that grow the crops that the animals eat, even pumping the water that the cattle need.

The figure was revised upward in 2009 by two World Bank scientists to more than 51%, but attempts to fully account for meat-eating are condemned as simplistic. Should the studies have been based on giant US factory farms, or on more sustainable breeding in Europe? Should you include all the knock-on emissions from clearing forests? What about the fertiliser used to grow the crops to feed to the animals, or the emissions from the steel needed to build the boats that transport the cattle; or the "default" emissions – the greenhouse gases that would be released by substitute activities to grow food if we were to give up meat? And is it fair to count animals used for multiple purposes, as they mostly are in developing countries, from providing draught power to shoe leather or transport, and which only become meat once they reach the end of their economic lives?

It's an accounting nightmare but depending on how it's done, livestock's contribution to climate change can be calculated as low as 5-10% of global emissions or as high as 50%. Last year, a Food Climate Research Network report concluded that UK meat and dairy consumption was responsible for 8% of the country's total greenhouse gas emissions. But however it's counted, livestock farming ranks as one of the three greatest sources of climate changing emissions and one of the largest contributors to environmental degradation.

2 Eating up land

A human population expected to grow by 3 billion, a shift in developing countries to eating more meat, and global consumption on track to double in 40 years point to the mother of all food crises down the road. How much food we grow is not just limited by the amount of available land but meat-eaters need far more space than vegetarians. A Bangladeshi family living off rice, beans, vegetables and fruit may live on an acre of land or less, while the average American, who consumes around 270 pounds of meat a year, needs 20 times that.

Nearly 30% of the available ice-free surface area of the planet is now used by livestock, or for growing food for those animals. One billion people go hungry every day, but livestock now consumes the majority of the world's crops. A Cornell University study in 1997 found that around 13m hectares of land in the US were used to grow vegetables, rice, fruit, potatoes and beans, but 302m were used for livestock. The problem is that farm animals are inefficient converters of food to flesh. Broiler chickens are the best, needing around 3.4kg to produce 1kg of flesh, but pigs need 8.4kg for that kilo.

Other academics have calculated that if the grain fed to animals in western countries were consumed directly by people instead of animals, we could feed at least twice as many people – and possibly far more – as we do now.

To make matters worse, our hunger to eat animals has led to overstocking of fragile lands and massive soil erosion and desertification. Overgrazing, from the downlands of southern England to the uplands of Ethiopia and mountains of Nepal, causes great loss of fertility, as well as flooding.

But the figures must be treated with caution. Animal manures can revitalise the soil and millions of animals live on marginal land that is quite unsuitable for crops.

But before we leap to conclusions and lump all livestock rearing together, consider this: in western countries animals are bred and reared to put on as much meat as possible in the shortest time after which they are slaughtered. But in poorer regions, cattle – especially in dry areas – are central to human life and culture and often the only source of food and income for many millions of pastoralists. The ceaseless movement of these nomadic herders over vast areas is the backbone of many African economies and, a major new study from the International Institute for Environment and Development suggests, a far more ecologically efficient method of farming than the way cattle are reared in Australia or the US.

3 Drinking too much water

Eat a steak or a chicken and you are effectively consuming the water that the animal has needed to live and grow. Vegetarian author John Robbins calculates it takes 60, 108, 168, and 229 pounds of water to produce one pound of potatoes, wheat, maize and rice respectively. But a pound of beef needs around 9,000 litres – or more than 20,000lbs of water. Equally, it takes nearly 1,000 litres of water to produce one litre of milk. A broiler chicken, by contrast, is far more efficient, producing the same amount of meat as a cow on just 1,500 litres.

Pigs are some of the thirstiest animals. An average-sized north American pig farm with 80,000 pigs needs nearly 75m gallons of fresh water a year. A large one, which might have one million or more pigs, may need as much as a city.

Farming, which uses 70% of water available to humans, is already in direct competition for water with cities. But as demand for meat increases, so there will be less available for both crops and drinking. Rich but water-stressed countries such as Saudi Arabia, Libya, the Gulf states and South Africa say it makes sense to grow food in poorer countries to conserve their water resources, and are now buying or leasing millions of hectares of Ethiopia and elsewhere to provide their food. Every cow fattened in Gambella state in southern Ethiopia and exported to Abu Dhabi or Britain is taking the pressure off water supplies back home but increasing it elsewhere.

4 Causing deforestation

Global agribusiness has for 30 years turned to tropical rainforests – not for their timber but for the land that can be used to graze cattle or grow palm oil and soya. Millions of hectares of trees have been felled to provide burgers for the US and more recently animal feed for farms for Europe, China and Japan.

In its latest food report What's Feeding Our Food? Friends of the Earth estimates that around 6m hectares of forest land a year – an area equivalent to Latvia or twice the size of Belgium – and a similar acreage of peat and wetlands elsewhere, is converted to farmland a year. Of that, it says, most goes to livestock or to grow the crops to feed the cattle.

As soya becomes the world's major crop for chicken feed, so the industry is driving cattle ranching deeper into the forests.

5 Poisoning the earth

Industrial-scale agriculture now dominates the western livestock and poultry industries, and a single farm can now generate as much waste as a city. A cow excretes around 40kg of manure for every kilogram of edible beef it puts on and when you have many thousands crowded into a small area the effect can be dramatic. Their manure and urine is funnelled into massive waste lagoons sometimes holding as many as 40m gallons. These cesspools often break, leak or overflow, polluting underground water supplies and rivers with nitrogen, phosphorus and nitrates.

Tens of thousands of miles of rivers in the US, Europe and Asia are polluted each year. A single spill of millions of gallons of waste from a North Carolina pig factory lagoon in 1995 killed about 10 million fish and forced the closure of 364,000 acres of coastal wetlands to shellfishing.

The sheer quantity of animals now being raised for humans to eat now threatens the earth's biodiversity. More than one third of the world's 825 "ecoregions" identified by conservation group WWF are said to be threatened by livestock and giant US group Conservation International reckons that 23 out of 40-odd global "biodiversity hotspots" – the places considered most valuable for life – are now seriously affected by livestock production.

6 Spoiling the oceans

The present oil pollution disaster in the Gulf of Mexico is not the only problem that the region faces. Most summers between 13,000-20,000 sq km of sea at the mouth of the Mississippi become a "dead zone", caused when vast quantities of excess nutrients from animal waste, factory farms, sewage, nitrogen compounds and fertiliser are swept down the mighty river. This causes algal blooms which take up all the oxygen in the water to the point where little can live.

Nearly 400 dead zones ranging in size from one to over 70,000sq km have now been identified, from the Scandinavian fjords to the South China Sea. Animal farming is not the only culprit, but it is one of the worst.

7 Ruining the air

Anyone who has lived close to a large factory farm knows the smells can be extreme. Aside from greenhouse gases such as methane and carbon dioxide, cows and pigs produce many other polluting gases. Global figures are unavailable but in the US, livestock and animal feed crops are responsible for 37% of pesticide use, more than half of all the antibiotics manufactured and a third of the nitrogen and phosphorous in fresh water. Nearly two thirds of the manmade ammonia – a major contributor to acid rain – is also generated by livestock. In addition, concentrated factory farming of animals contributes to ozone pollution.

8 Making us prone to disease

Animal waste contains many pathogens including salmonella, E coli, cryptosporidium, and fecal coliform, which can transfer to humans through water run-off or manure or touch. In addition, millions of pounds of antibiotics is added to animal feed a year to speed the growth of cattle. But this contributes to the rise of resistant bacteria, and so makes it harder to treat human illnesses.

9 Draining the world's oil

The western animal farming economy is based on oil, which is why there were food riots in 23 countries when the oil price peaked in 2008. Every link in the chain of events that brings meat to the table demands electricity, from the production of the fertiliser put on the land to grow the animal feed, to pumping the water they need from the rivers or deep underground, to the fuel needed to transport the meat in giant refrigerated ships and the supermarket shelves. According to some studies, as much as one-third of all fossil fuels produced in the United States now go towards animal agriculture.

10 Meat's costly, in many ways

Polls suggest that 5-6% of the population eats no meat at all, with many millions of others consciously reducing the amount of meat they eat or only eating it occasionally. This is backed by new government figures which show that last year we ate 5% less meat by weight than in 2005.

But the quantities are still staggering: according to the Vegetarian Society, the average British carnivore eats over 11,000 animals in a lifetime: 1 goose, 1 rabbit, 4 cattle, 18 pigs, 23 sheep and lambs, 28 ducks, 39 turkeys, 1,158 chickens, 3,593 shellfish and 6,182 fish.

For this, say the vegetarians, the meat eaters get increased chances of obesity, cancers, heart diseases and other illnesses as well as a hole in the pocket. A meat diet is generally considered twice as expensive as a vegetarian one.

Vegetarian Diet Overview

Vegetarian-diet - Click to learn more

Overview

Type:

Balanced.

Resembles these U.S. News-rated diets:

Vegan Diet, Eco-Atkins

The aim:

Depends, but may include weight loss, heart health, and diabetes prevention or control.

The claim:

Going vegetarian could help shed pounds and fend off chronic diseases.

The theory:

You can cook up a perfectly healthy, meat-free menu that supports weight loss and reduces the risk of heart disease and diabetes.

How does the Vegetarian Diet work?

Well, which kind of vegetarian do you want to be? Most choose a lacto-ovo approach, turning their backs on meat, fish, and poultry but still eating dairy products and eggs. (Lacto-vegetarians, meanwhile, also nix eggs, whereas ovo-vegetarians also nix dairy; vegans exclude all animal products.) For the lacto-ovo camp, the government’s 2010 Dietary Guidelines can help you develop a healthy plan. You can skip over the first 80 pages and just figure out how many meatless calories you should eat (Appendix 6, page 78) and where they ought to come from (Appendix 8, page 81) to get all the nutrients you need.

FAQs about Vegetarianism

How does the Vegetarian Diet work?

Well, which kind of vegetarian do you want to be? Most choose a lacto-ovo approach, turning their backs on meat, fish, and poultry but still eating dairy products and eggs. (Lacto-vegetarians, meanwhile, also nix eggs, whereas ovo-vegetarians also nix dairy; vegans exclude all animal products.) For the lacto-ovo camp, the government’s 2010 Dietary Guidelines can help you develop a healthy plan. You can skip over the first 80 pages and just figure out how many meatless calories you should eat (Appendix 6, page 78) and where they ought to come from (Appendix 8, page 81) to get all the nutrients you need.

http://www.vegetariancycling.com/wp-content/uploads/2012/05/vegetarian-food-pyramid.jpg

Will you lose weight?

Likely. Research shows vegetarians tend to eat fewer calories, weigh less, and have a lower body mass index (a measure of body fat) than their meat-eating counterparts. If you’re doing it right—eating lots of fruits, veggies, and whole grains—you’ll likely feel full on fewer calories than you’re allowed each day. With that “calorie deficit” and a little physical activity, you’re bound to shed pounds. How quickly and whether you keep them off is up to you.

Does it have cardiovascular benefits?

Yes, provided you create a healthy plan (a French fries and doughnut diet counts as vegetarian). Research has linked vegetarian diets to reducing cholesterol, blood pressure, and the risk of heart disease. As long as you’re not devouring copious calories and you’re monitoring your saturated fat intake, you’ll tilt the heart-disease odds in your favor.

Can it prevent or control diabetes?

Yes, it’s a good option for both.

Are there health risks?

No, as long as you create a sensible plan.

How well does it conform to accepted dietary guidelines?

Fat. If you make healthful choices, you should stay within the government’s recommendation that between 20 to 35 percent of daily calories come from fat.

Protein. It should keep you within the acceptable range for protein consumption.

Carbohydrates. It’s in line with the recommendation that carbs supply 45 to 65 percent of daily calories.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. It’s up to you to stay under your cap, but it shouldn’t be too hard if you eat enough fresh produce, ditch heavily processed foods, and hide the salt shaker.

How easy is it to follow?

How much do you like meat? If the thought of a turkey-free Thanksgiving isn’t a turn off, making the switch probably won’t be too hard. Plus you’re free to decide what you can’t live without (omelets? ice cream?) and whether you’ll cheat on occasion. Be mindful that healthy vegetarianism requires planning, especially if you’re a first-time convert.

Convenience:

When you want to cook, there’s a recipe somewhere that’ll suit your taste buds. When you don’t, virtually every restaurant serves up vegetarian fare. And while alcohol is technically permitted, that’s not license to binge drink.

Fullness:

Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. If you’ve built a healthful vegetarian diet around fiber-packed veggies, fruits, and whole grains, you shouldn’t feel hungry between meals.

Taste:

You’re making everything, so if something doesn’t taste good, you know who to blame.

How much does it cost?

It’s moderately pricey. Stocking up on produce and whole grains can get expensive, but bypassing the butcher will help keep the tab reasonable. Plus, lacto-ovo vegetarian staples like eggs and beans are some of the most affordable choices at the supermarket.

Does the diet allow for restrictions and preferences?

Vegetarian diets can be easily adapted—choose your preference!

Source: http://health.usnews.com/best-diet/vegetarian-diet <-- Make sure to check this out for more information!

An Inspiring Ad from Duracell: Derrick Coleman of the Seattle Seahawks

This amazing advertisement just goes to show you how determination can overcome all hurdles. Remember, it's YOUR TIME!

20 Things You Can Do Instead of Going On Facebook

Here are a few great ways to spend your time instead of mindlessly wandering Facebook:

1. Read a Book
2. Write a Letter
3. Take a Walk
4. Talk to your family
5. Cook a Good Meal
6. Pet An Animal
7. Call Someone You Love
8. Read Something Smart
9. Make Yourself Laugh
10. Write Down Your Thoughts
11. Catch Some Culture
12. Do Yoga
13. Organize Your Desk
14. Take a Class
15. Volunteer
16. Have a Picnic
17. Catch Up on Email
18. Do Something Creative
19. Explore Your Neighborhood
20. Meditate

For more detail, go to http://ecosalon.com/20-things-to-do-instead-of-being-on-facebook/ 

Think Facebook isn’t a big time-sink in your life?

 Try adding it up. The average U.S. Facebook user logged a rather horrifying seven hours and 46 minutes per month as of August 2011, and that figure has probably risen since then. Imagine if you spent all of that time on something that makes you feel genuinely happy, grounded and relaxed. Here are 20 suggestions, from letter-writing to exploring your neighborhood.

Be honest: How many times do you check Facebook throughout the day? Whenever you’re bored, you log in, scrolling through the news feed to see your friend complaining about work for the thousandth time this week, your cousin bragging about her glorious Caribbean vacation and a high school classmate’s cheerful, disgustingly detailed potty training updates. You leave an inane comment on a photo, roll your eyes at your uncle’s misguided Tea Party political posts and log out feeling irritable and annoyed. Why do we do this to ourselves? Facebook can be great for keeping up with friends and family, but there are so many ways that we could use that time that would actually be beneficial to our well-being.



source: esalon.com

Source : http://kidshealth.org

Vegetarianism

Vegetarianism is a popular choice for many individuals and families. But parents may wonder if kids can safely follow a vegetarian diet and still get all necessary nutrients. Most dietary and medical experts agree that a well-planned vegetarian diet can actually be a very healthy way to eat.

But special care must be taken when serving kids and teens a vegetarian diet, especially if it doesn't include dairy and egg products. And as with any diet, you'll need to understand that the nutritional needs of kids change as they grow.

Types of Vegetarian Diets

Before your child or family switches to a vegetarian diet, it's important to note that all vegetarian diets are not alike. Major vegetarian categories include:

• ovo-vegetarian: eats eggs; no meat
• lacto-ovo vegetarian: eats dairy and egg products; no meat
• lacto-vegetarian: eats dairy products; no eggs or meat
• vegan: eats only food from plant sources

And many other people are semi-vegetarians who have eliminated red meat, but may eat poultry or fish.

The Choice of Vegetarianism

Kids or families may follow a vegetarian diet for a variety of reasons. Younger vegetarians are usually part of a family that eats vegetarian meals for health, cultural, or other reasons. Older kids may decide to become vegetarians because of concern for animals, the environment, or their own health.

In most cases, you shouldn't be alarmed if your child chooses vegetarianism. Discuss what it means and how to implement it, ensuring your child makes healthy and nutritious food choices.

Nutrition for All Ages

Your doctor or a registered dietitian can help you plan and monitor a healthy vegetarian diet. Parents should give their kids a variety of foods that provide enough calories and nutrients to enable them to grow normally.

A well-planned vegetarian diet can meet kids' nutritional needs and has some health benefits. For example, a diet rich in fruits and veggies will be high in fiber and low in fat, factors known to improve cardiovascular health by reducing blood cholesterol and maintaining a healthy weight. However, kids and teens on a vegetarian diet may need to be careful that they get an adequate amount of certain vitamins and minerals.

Here are nutrients that vegetarians should get and some of their best food sources:

• vitamin B12: dairy products, eggs, and vitamin-fortified products, such as cereals, breads, and soy and rice drinks, and nutritional yeast
• vitamin D: milk, vitamin D-fortified orange juice, and other vitamin D-fortified products
• calcium: dairy products, dark green leafy vegetables, broccoli, dried beans, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals
• protein: dairy products, eggs, tofu and other soy products, dried beans, and nuts
• iron: eggs, dried beans, dried fruits, whole grains, leafy green vegetables, and iron-fortified cereals and bread
• zinc: wheat germ, nuts, fortified cereal, dried beans, and pumpkin seeds

Depending on the type of vegetarian diet chosen, kids may miss out on some of these important nutrients if the diet isn't monitored by the parents. The less restrictive the vegetarian diet, the easier it will be for your child to get enough of the necessary nutrients. In some cases, fortified foods or supplements can help meet nutritional needs.

Vegetarian Infants

The main sources of protein and nutrients for infants are breast milk and formula (soy formula for vegan infants), especially in the first 6 months of life. Breastfed infant vegans should receive a source of vitamin B12, if the mother's diet isn't supplemented, and breastfed infants and infants drinking less than 32 ounces (1 liter) formula should get vitamin D supplements.

Guidelines for the introduction of solid foods are the same for vegetarian and nonvegetarian infants. Breastfed infants 6 months and older should receive iron from complementary foods, such as iron-fortified infant cereal.

Once an infant is introduced to solids, protein-rich vegetarian foods can include pureed tofu, cottage cheese, yogurt or soy yogurt, and pureed and strained legumes (legumes include beans, peas, chickpeas, and lentils).

Vegetarian Toddlers

Toddlers are already a challenge when it comes to eating. As they come off of breast milk or formula, kids are at risk for nutritional deficiencies. After the age of 1, strict vegan diets may not offer growing toddlers enough essential vitamins and minerals, such as vitamin D, vitamin B12, iron, calcium, and zinc.

So it's important to serve fortified cereals and nutrient-dense foods. Vitamin supplementation is recommended for young children whose diets may not provide adequate nutrients.

Toddlers are typically picky about which foods they'll eat and, as a result, some may not get enough calories from a vegetarian diet to thrive. For vegan toddlers, the amount of vegetables needed for proper nutrition and calories may be too bulky for their tiny stomachs.

During the picky toddler stage, it's important for vegetarian parents to make sure their young child eats enough calories. You can get enough fat and calories in a vegan child's diet, but you have to plan carefully.

Older Vegetarian Kids and Teens

Preteens and teens often voice their independence through the foods they choose to eat. One strong statement is the decision to stop eating meat. This is common among teens, who may decide to embrace vegetarianism in support of animal rights, for health reasons, or because friends are doing it.

If it's done right, a meat-free diet can actually be a good choice for adolescents, especially considering that vegetarians often eat more of the foods that most teens don't get enough of — fruits and vegetables.

A vegetarian diet that includes dairy products and eggs (lacto-ovo) is the best choice for growing teens. A more strict vegetarian diet may fail to meet a teen's need for certain nutrients, such as iron, zinc, calcium, and vitamins D and B12. If you're concerned that your child is not getting enough of these important nutrients, talk to your doctor, who may recommend a vitamin and mineral supplement.

The good news for young vegetarians — and their parents — is that many schools are offering vegetarian fare, including salad bars and other healthy vegetarian choices. Schools publish lists of upcoming lunch menus; be sure to scan them to see if your child will have a vegetarian choice. If not, you can pack lunch. That old standby — a peanut butter and jelly sandwich — is a great fast vegetarian lunch.

If your vegetarian preteen or teen would rather make his or her own school lunch or opts to buy lunch, keep in mind that your child's idea of a healthy vegetarian meal may be much different from yours (e.g., french fries and a soda). Talk to your child about the importance of eating right, especially when following a vegetarian diet.

Also be wary if your child has self-imposed a very restrictive diet. A teen with an eating disordermay drastically reduce calories or cut out all fat or carbohydrates and call it "vegetarianism" because it's considered socially acceptable and healthy.

Even if preteens or teens are approaching vegetarianism in a healthy way, it's still important for them to understand which nutrients might be missing in their diet. To support your child's dietary decision and promote awareness of the kinds of foods your preteen or teen should be eating, consider having the whole family eat a vegetarian meal at least one night a week.

A Healthy Lifestyle

A vegetarian diet can be a healthy choice for all kids, as long as it's properly planned.

The principles of planning a vegetarian diet are the same as planning any healthy diet — provide a variety of foods and include foods from all of the food groups. A balanced diet will provide the right combinations to meet nutritional needs. But be aware of potential nutrient deficiencies in your child's diet and figure out how you'll account for them. With a little exploration, you may find more vegetarian options than you realized.

If you aren't sure your child is getting all necessary nutrients or if you have any questions about vegetarian diets, check in with your family doctor, pediatrician, or a registered dietitian.

Reviewed by: Mary L. Gavin, MD
Date reviewed: October 2011

The Things Kids Say

Vegetarian diet: How to get the best nutrition

It is VERY CRUCIAL that you pay very close attention to what you eat once you become a vegetarian. Check out this article written by Mayo Clinic to help you make healthy choices!

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

By Mayo Clinic staff

A well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
• Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
• Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Getting adequate nutrition

The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

With a little planning, however, you can be sure that your diet includes everything your body needs. Pay special attention to the following nutrients:

• Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
• Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt provides a significant amount of iodine.
• Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.
• Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements, or both.
• Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
• Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
• Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).
• Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

If you need help creating a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.

Getting started

If you're not following a vegetarian diet but you're thinking of trying it, here are some ideas to help you get started:

• Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.
• Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
• Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you'll be to meet all your nutritional needs.