Information On Vegetarian , Diet And Health
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Information on Vegetarian Diets
"Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet."
- Albert Einstein
This site covers the nutritional and dietary guidelines presented by the mainstream to the general population. So when vegetarian diets have a direct effect on a persons state of health, it has been noted. For example in the Vitamins chapter there is mention of the fact that a strict vegetarian may need to supplement B12.
Although it is becoming more popular, either for moral or health reasons, a vegetarian diet still seems to have a strange stigma attached to it.
Hundreds of millions of people are vegetarian (eg. Hindus for religious reasons); more health professionals are discouraging the consumption of animal fats and red meats, that have been shown to increase the chance of obesity, cancer and other diseases; and the environmentalists who know that much of the limited resources, on Planet Earth, are wasted by converting them to meat.
It takes 2,500 gallons of water, 12 pounds of grain, 35 pounds of topsoil and the energy equivalent of one gallon of gasoline to produce one pound of feedlot beef.
70% of US grain production is fed to live stock.
5 million acres of rain forest are felled every year in South and Central America alone to create cattle pasture.
Roughly 20% of all currently threatened and endangered species in the US are harmed by livestock grazing
Animal agriculture is a chief contributor to water pollution. America's farm animals produce 10 times the waste produced by the human population.
There are sound reasons for health, ethically, and ecologically to be vegetarian. There is nothing strange about being vegetarian.
Guidelines for formulating nutritionally balanced vegetarian and vegan diets
A wide variety of foods should be chosen from the following groups.
Milk. 1 pint (children) 1 pint (adults) or other dairy products (cheese or yoghurt). Strict vegetarians can use dairy substitutes such as soy milk or tofu.
Proteins. 2 - 3 portions daily of any of the following: pulses and beans - in casseroles, stews and soup; nuts - in salads, rissoles and roasts; T.V.P., tofu and other soy products - in casseroles, stir fry and curries.
Cereals. 3 - 5 portions daily of any of the following: bread, breakfast cereals, rice, pasta, flour, crackers, or other cereals such as millet, bulghar wheat, wheat grain and buckwheat.
Fruit. 2 - 3 portions daily of: fruits, fresh, dried or juice. This should include 1 serving of citrus fruit or juice daily.
Vegetables. 2 - 5 portions daily, lightly cooked or raw, of a variety that include both dark green leafy and root vegetables.
Fats. Margarine and oils should be consumed as required. In contrast to most of the population the diets of vegetarians and vegans are naturally low in fat. It is therefore unnecessary to restrict the amounts of fats and oils used in cooking or to recommend the use of low fat spreads. Furthermore, some vegetarians may need to increase their consumption of fats and oils in order to meet their energy requirements.
Nutritional deficiencies can occur, particularly when an individual decides to become vegetarian and simply stops eating meat or animal products, without considering what can be eaten instead.
Vegetarian or vegan infants and children
Breast milk or modified baby milk should provide sufficient nutrients for the baby until the age of 4 - 6 months. Solid foods should then be introduced gradually. Vitamin drops should be given from the age of one month to two years and preferably until five years of age.
If no foods of animal origin are to be eaten, either vitamin B12 supplement or a food fortified with vitamin B12 (soy milk) should be given.
Weaning at 4 - 6 months
Foods should be introduced one at a time, and the quantities gradually increased. Suitable first foods include:
Baby rice and water or baby milk.
Smooth puree of vegetables, eg. carrots.
Smooth puree of fruit, eg. apple, pear or apricot.
If the baby is thirsty it can be given boiled cold water or very dilute unsweetened fruit juice. No sugar or salt should be added to babies food.
Continue weaning 5 - 7 months
New foods can be introduced one at a time. Suitable foods include:
Well cooked, pureed pulses, eg. lentils and split peas.
Pureed root vegetables.
Pureed brown rice, brown rice flour and water or baby rice.
Mixtures of pulses, vegetables and/or rice puree.
Pureed stewed fruit or well mashed banana.
No sugar or salt should be used added to food and salt free stock should be used in cooking.
At about six months the baby, under close supervision, can be given wedges of apple, sticks of carrot or baked wholemeal bread to encourage chewing.
Some commercial baby foods are suitable for vegetarian or vegan babies. These are fortified with some vitamins and minerals.
7 - 9 months
The baby should still be having 1 pint of milk or equivalent each day. If cows' milk is not taken, boiled goats' milk or a soy milk substitute may be used, but not until the baby is eating a variety of other foods and not without consulting a doctor or health visitor. Foods can now be minced or finely chopped and new foods can be introduced. Suitable foods include:
Wholegrain breakfast cereals and porridge.
Cheese (grated or finely chopped, cottage), yoghurts and eggs (if eaten).
Wholemeal bread.
Brown rice.
Well cooked pasta.
A variety of vegetables.
Fruit (grated, chopped or stewed, including cooked dried fruit).
Tofu
Pulses and beans - well cooked and mashed or pureed, given with cereal food such as rice or bread.
9 - 12 months
At this stage most babies will be eating three meals a day. Most of the family's foods will be suitable and a wide variety of foods, flavors and textures should be encouraged. However, spicy, fatty foods and whole nuts should be avoided. At least 1 pint of milk or milk substitute should be consumed daily.
In order to get the best nutritional value from foods, it is essential that a mixture of foods is eaten at each meal.
Breakfast.
Wholegrain breakfast cereal
and milk or milk substitute
and wholemeal bread or toast and margarine.
Lunch.
Mashed bean stew and rice
or lentil and vegetable soup and bread
or mashed nut roast
and vegetables, cooked or raw
and fruit, yoghurt or milk pudding.
Dinner.
Wholemeal bread and margarine
and cheese, lentil pate or peanut butter
and vegetable or bean soup
and salad, vegetables
and fruit, yoghurt or milk pudding.
- Albert Einstein
This site covers the nutritional and dietary guidelines presented by the mainstream to the general population. So when vegetarian diets have a direct effect on a persons state of health, it has been noted. For example in the Vitamins chapter there is mention of the fact that a strict vegetarian may need to supplement B12.
Although it is becoming more popular, either for moral or health reasons, a vegetarian diet still seems to have a strange stigma attached to it.
Hundreds of millions of people are vegetarian (eg. Hindus for religious reasons); more health professionals are discouraging the consumption of animal fats and red meats, that have been shown to increase the chance of obesity, cancer and other diseases; and the environmentalists who know that much of the limited resources, on Planet Earth, are wasted by converting them to meat.
It takes 2,500 gallons of water, 12 pounds of grain, 35 pounds of topsoil and the energy equivalent of one gallon of gasoline to produce one pound of feedlot beef.
70% of US grain production is fed to live stock.
5 million acres of rain forest are felled every year in South and Central America alone to create cattle pasture.
Roughly 20% of all currently threatened and endangered species in the US are harmed by livestock grazing
Animal agriculture is a chief contributor to water pollution. America's farm animals produce 10 times the waste produced by the human population.
There are sound reasons for health, ethically, and ecologically to be vegetarian. There is nothing strange about being vegetarian.
Guidelines for formulating nutritionally balanced vegetarian and vegan diets
A wide variety of foods should be chosen from the following groups.
Milk. 1 pint (children) 1 pint (adults) or other dairy products (cheese or yoghurt). Strict vegetarians can use dairy substitutes such as soy milk or tofu.
Proteins. 2 - 3 portions daily of any of the following: pulses and beans - in casseroles, stews and soup; nuts - in salads, rissoles and roasts; T.V.P., tofu and other soy products - in casseroles, stir fry and curries.
Cereals. 3 - 5 portions daily of any of the following: bread, breakfast cereals, rice, pasta, flour, crackers, or other cereals such as millet, bulghar wheat, wheat grain and buckwheat.
Fruit. 2 - 3 portions daily of: fruits, fresh, dried or juice. This should include 1 serving of citrus fruit or juice daily.
Vegetables. 2 - 5 portions daily, lightly cooked or raw, of a variety that include both dark green leafy and root vegetables.
Fats. Margarine and oils should be consumed as required. In contrast to most of the population the diets of vegetarians and vegans are naturally low in fat. It is therefore unnecessary to restrict the amounts of fats and oils used in cooking or to recommend the use of low fat spreads. Furthermore, some vegetarians may need to increase their consumption of fats and oils in order to meet their energy requirements.
Nutritional deficiencies can occur, particularly when an individual decides to become vegetarian and simply stops eating meat or animal products, without considering what can be eaten instead.
Vegetarian or vegan infants and children
Breast milk or modified baby milk should provide sufficient nutrients for the baby until the age of 4 - 6 months. Solid foods should then be introduced gradually. Vitamin drops should be given from the age of one month to two years and preferably until five years of age.
If no foods of animal origin are to be eaten, either vitamin B12 supplement or a food fortified with vitamin B12 (soy milk) should be given.
Weaning at 4 - 6 months
Foods should be introduced one at a time, and the quantities gradually increased. Suitable first foods include:
Baby rice and water or baby milk.
Smooth puree of vegetables, eg. carrots.
Smooth puree of fruit, eg. apple, pear or apricot.
If the baby is thirsty it can be given boiled cold water or very dilute unsweetened fruit juice. No sugar or salt should be added to babies food.
Continue weaning 5 - 7 months
New foods can be introduced one at a time. Suitable foods include:
Well cooked, pureed pulses, eg. lentils and split peas.
Pureed root vegetables.
Pureed brown rice, brown rice flour and water or baby rice.
Mixtures of pulses, vegetables and/or rice puree.
Pureed stewed fruit or well mashed banana.
No sugar or salt should be used added to food and salt free stock should be used in cooking.
At about six months the baby, under close supervision, can be given wedges of apple, sticks of carrot or baked wholemeal bread to encourage chewing.
Some commercial baby foods are suitable for vegetarian or vegan babies. These are fortified with some vitamins and minerals.
7 - 9 months
The baby should still be having 1 pint of milk or equivalent each day. If cows' milk is not taken, boiled goats' milk or a soy milk substitute may be used, but not until the baby is eating a variety of other foods and not without consulting a doctor or health visitor. Foods can now be minced or finely chopped and new foods can be introduced. Suitable foods include:
Wholegrain breakfast cereals and porridge.
Cheese (grated or finely chopped, cottage), yoghurts and eggs (if eaten).
Wholemeal bread.
Brown rice.
Well cooked pasta.
A variety of vegetables.
Fruit (grated, chopped or stewed, including cooked dried fruit).
Tofu
Pulses and beans - well cooked and mashed or pureed, given with cereal food such as rice or bread.
9 - 12 months
At this stage most babies will be eating three meals a day. Most of the family's foods will be suitable and a wide variety of foods, flavors and textures should be encouraged. However, spicy, fatty foods and whole nuts should be avoided. At least 1 pint of milk or milk substitute should be consumed daily.
In order to get the best nutritional value from foods, it is essential that a mixture of foods is eaten at each meal.
Breakfast.
Wholegrain breakfast cereal
and milk or milk substitute
and wholemeal bread or toast and margarine.
Lunch.
Mashed bean stew and rice
or lentil and vegetable soup and bread
or mashed nut roast
and vegetables, cooked or raw
and fruit, yoghurt or milk pudding.
Dinner.
Wholemeal bread and margarine
and cheese, lentil pate or peanut butter
and vegetable or bean soup
and salad, vegetables
and fruit, yoghurt or milk pudding.
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