Vegetarian Diet

Thus: vegetarians are not inherently eating healthier than omnivores - the ... is the most important factor for health-related decisions.

attitude and motivation

Omnivores (typical American diet) obtain the abundance of their calories from meat and dairy, leaving less room for fruit and vegetables. Risk of ... in meat-based diets may be related to a deficiency in the phytochemicals and other compounds found in plant-based foods, not just the intake of saturated fats and excess calories (2).

cancer and heart disease

One argument commonly used FOR vegetarianism

ecological pyramid (food energy pyramid)

The ... diet includes plant foods plus cheese and other dairy products.

lactovegetarian

The ... (or lacto-ovovegetarian) diet also includes eggs.

ovo-lactovegetarian

American Heart Association: -Vegetarian diets can be healthful and nutritionally sound if they're carefully ... to include essential nutrients. However, a vegetarian diet can be unhealthy if it contains too many calories and/or saturated fat and not enough important nutrients. -What are the nutrients to consider in a vegetarian diet? ...: Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied (complete proteins by combination) and caloric intake is high enough to meet energy needs. Complementary proteins don't have to be combined within a given meal. -Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential .... Soy protein has been shown to be equal to proteins of animal origin. It can be the ... protein of the diet.

planned Protein amino acids sole

Some people follow a "vegetarian" diet, but there's no ... vegetarian eating pattern.

single

Energy decreases as it moves ... trophic levels because energy is lost as ... when the organisms from one trophic level are consumed by organisms from the next level.

up metabolic heat

The ... or total vegetarian diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts.

vegan

Compared to meat-based diets, vegetarians are more likely to be deficient in ... (1). The elimination of meat alone is not the ticket to health. Vegetarians motivated by health are also more likely to be cognizant enough to eat right and exercise (1).

vital nutrients

Energy decreases as it moves up trophic levels by ... because energy is lost as metabolic heat when the organisms from one trophic level are consumed by organisms from the next level.

90%

American Heart Association, Continued: -...Vegetarians may have a greater risk of iron deficiency than nonvegetarians. The richest sources of iron are red meat, liver and egg yolk -- all high in cholesterol. However, dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron. -...: This comes naturally only from animal sources. Vegans need a reliable source of vitamin B-12. It can be found in some fortified (not enriched) breakfast cereals, fortified soy beverages, some brands of nutritional (brewer's) yeast and other foods (check the labels), as well as vitamin supplements. -...: Vegans should have a reliable source of vitamin D. Vegans who don't get much sunlight may need a supplement. -...: Studies show that vegetarians absorb and retain more calcium from foods than nonvegetarians do. Increased absorption due to adaptation. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants. -...: Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes. Shellfish are an excellent source of zinc. If a supplement is taken, it must contain no more than 15-18 mg zinc. Supplements containing 50 mg or more may lower HDL ("good") cholesterol in some people.

Iron Vitamin B-12 Vitamin D Calcium Zinc

eat the producers, which makes them herbivores in most communities

Primary consumers

bring energy from nonliving sources into the community

Producers

eat the primary consumers, which makes them carnivores

Secondary consumers

Semi-vegetarians don't eat red meat but include chicken and fish with plant foods, dairy products and eggs.

Semi-vegetarians

eat the secondary consumers

Tertiary consumers

... measures the amount of energy that is transferred between trophic levels. Approximately 10%.

Trophic level transfer efficiency (TLTE)

Vegetarian or Vegan Infants: Nutrients Needing Special Attention: -When feeding vegetarian or vegan children, pay close attention to the following nutrients: -...: Vegetarians can get plenty of B12 from milk products and eggs. Vegans, both breast-feeding moms and children, need a good source of B12. Options include a supplement or fortified foods such as soy beverages, cereals and meat substitutes. -...: The AAP recommends all breast-fed infants receive 400 IU per day of supplemental vitamin D starting shortly after birth. This should continue until your child consumes the same amount of vitamin D from fortified milk: at least one quart per day of cow or soy milk. -...: Breast- and formula-fed babies, as well as toddlers who consume milk and dairy foods, usually get plenty of additional calcium from foods including yogurt and cheese. For vegan toddlers, calcium-fortified foods and beverages or supplements may be necessary. See a registered dietitian nutritionist for advice. -...: The iron content of breast milk is low, even if moms are eating well. Babies are born with enough iron for 4 to 6 months. After this age, vegetarian and vegan infants need an outside source. Options include iron-fortified cereals or supplements. -...: Babies need plenty of protein for rapid growth during the first year. Protein needs can be met with breast milk or formula until about 8 months. After that, add plant proteins from beans and cereals and fortified soy milks. Lacto-ovo toddlers can get protein from yogurt and eggs. -...: Lots of fiber can fill toddlers up quickly. Provide frequent meals and snacks. Use some refined grains, such as fortified cereals, breads and pasta, and higher-fat plant foods including sunflower butter and avocados to help vegetarian children meet their energy and nutrient needs.

Vitamin B12 Vitamin D Calcium Iron Protein Fiber