Vegetarian Food Pyramid Guide

Vegetarian Food Pyramid Guide

In designing a new food guide for vegetarians, we aimed to
achieve the following goals:

To establish a guide that would meet the needs of people  following different types of vegetarian diets;

To help vegetarians choose diets that would meet the most recent recommendations established
 by the Institute of Medicine;

To include guidelines that focus on specific nutrients of par-ticular interest in vegetarian diets, as
discussed in the American Dietetic Association (ADA) and Dietitians of Canada’s joint position on vegetarian diets in this issue of the Journal of the American Dietetic Association;

To include a wide variety of foods that are consumed by vegetarians;

To increase awareness about the  availability of calcium from nondairy foods. In addition, we strived to meet the challenge spelled out in the 1981 issue of the Journal of Nutrition Education by then US Food and Drug Administration (FDA) nutritionist Jean Pennington for an “instrument which converts the pro-fessional’s scientific knowledge of food composition and nutrient requirements for health into a practical plan for food selection by those without training in nutrition”;

Challenges in designing such a guide exist regardless of dietary pattern. Individual food preferences, habits, and choices within food groups will all impact diet quality. Al-though no food guide is completely reliable, a food guide can maximize the chances that consumers will choose healthful diets. The inclusion of “Eight Tips for Meal Planning” (Fig-ure 1) provides additional help to vegetarians in planning healthful diets.

FOOD GROUPS

 

The food guide principle that has been in use in North America since 1916 is based on an approach that classifies foods into groups based on similar nutrient content. We have adhered to this principle, with some modification. In the vegetarian food guide, calcium needs are met through choices from several food groups.

In keeping with familiar and widely used approaches to food guide presentation in North America, we have designed our guide in the forms of both a pyramid and a rainbow; the latter is the graphic used in Canada. Both guides use the same food groupings, specify the same number of servings, and can be used interchangeably.

Foods are grouped as follows:

 

Grains:

 

At the base of the pyramid and in the widest arc of the rainbow, these foods form the foundation  of the diet.

Grains provide energy, complex carbohydrates,fiber, iron,and B-vitamins. Whole grains are an important source of zinc and other minerals. Vegetarians should choose whole grains often, but enriched refined grains can play a role in vegetar-ian diets and may be especially valuable for children.

Vegetables and fruits:

Vegetables have been grouped sep-arately from fruits to encourage vegetarians to choose a va-riety of both types of food rather than to focus on one or the other for most choices. A higher number of servings of veg-etables is specified because of the greater nutrient density and phytochemical content of vegetables compared with fruits.

Legumes, nuts, and other protein-rich foods:

This group includes foods that are good sources of protein, B-vitamins, and many trace minerals. It includes all legumes, including soy products such as soy milk and tofu, as well as nuts, seeds, nut and seed butters, eggs, and meat analogs. In a departure from most existing food guides, we have placed dairy foods in this group as well. This groups dairy products with other foods that offer similar amounts of protein per serving. It makes dairy an available but optional choice for vegetarians, while ensuring that protein needs will be met whether or not dairy foods are included in the diet. Categorizing dairy foods with other protein sources also meets the goal of emphasiz-ing the availability of calcium from all of the food groups. Most of the foods in this group provide iron, which is well absorbed when a source of vitamin C is consumed with the meal. Dairy foods are the exception here, and those vegetarians who consume frequent servings of dairy foods should be advised to ensure that they are including adequate sources of iron in their meals.

Fats:

Vegetarians and others who do not eat fish require small amounts of plant sources of n-3 fats. In addition, re-search suggests that moderate intake of certain healthful plant fats may reduce risk for cardiovascular disease, may improve nutrient intake, and may even aid in weight control. Ideally, most of the fat in vegetarian diets should come from fat-rich whole plant foods such as nuts, seeds, and avocado. To ensure an optimal fat intake and to support a practical approach to meal planning, we have specified a minimum of two servings of fats per day. Figure 1 indicates that nuts or seeds may be used in place of these fats and also directs vegetarians toward choosing the most healthful fats.

Calcium-rich foods:

Adults should choose a minimum of eight servings of calcium-rich foods daily. Each serving also counts toward choices from one of the other food groups in the guide. For example, 1 cup of certain cooked leafy green vegetables counts as a serving from the calcium-rich foods group and as 2 servings from the vegetable group. Placement of the calcium food group adjacent to each of the other food groups allows this concept to be presented in a clear visual way. It also emphasizes the fact that calcium needs are met by choosing a variety of foods from across the food groups. Diets based on the minimum specified servings from each of the food groups provide approximately 1,400 to 1,500 calories per day, which may be an inadequate energy intake for many vegetarians. Because the numbers of servings in the food guide are minimum recommendations, consumers can meet higher energy needs by choosing more servings from any of the food groups. Regardless of energy needs, most food choices should come from these groups, with only moderate servings of sweets and alcohol at most.

Dietary characteristics of vegan diet and vegetarian diets

Dietary characteristics of vegetarian diets and vegan diet

Vegetarians are defined as individuals who do not eat any meat, poultry or fish. Vegetarians are sub-classified as lacto-ovo vegetarians who eat dairy products and/or eggs and vegans who do not eat any animal  products. Since vegetarian diets are defined by what they do not contain, the actual composition of  vegetarian diets can vary widely. For the purpose of the present review the discussion is largely based on the observed average diet of vegetarians as described in published reports, and mostly for individuals living in affluent Western countries.

Nutritional status of Vegetarians

 

Nutrient intake

Reviews by expert groups such as the American Dietetic Association and Dietitians of Canada (2003) have concluded that a well-planned vegetarian diet is adequate for all stages of the life cycle including infancy, childhood and adolescence. Comparisons of the food intakes of vegetarians and non-vegetarians show that vegetarian diets generally provide relatively large amounts of cereals, pulses, nuts, fruits and vegetables. 

Together with the differences in intakes of animal foods, these differences in food intake result in several characteristic differences in nutrient intake. Vegetarian diets are usually rich in carbohydrates, n-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E and Mg, and relatively low in protein, saturated fat, long-chain n-3 fatty acids, retinol, vitamin B12 and Zn.

Vegans can have particularly low intakes of vitamin B12 and low intakes of Ca. These differences in nutrient intake might have favourable or unfavourable effects on the nutritional status and health of vegetarians. Current knowledge of nutrition suggests that the relatively high intakes of dietary fibre, folic acid, vitamin C, vitamin E and Mg and low intake of saturated fat might all have benefits.

In particular, vegetarians are more likely than non-vegetarians to reach targets for fruit and vegetables and the dietary reference values for saturated fatty acids of 10% total energy and NSP of 18 g/d. For example, mean saturated fat intakes expressed as percentage energy are estimated as 10.7 and 10.4 in male and female meat-eaters, 9.4 and 9.3 in male and female vegetarians and 5.0 and 5.1 in male and female vegans.

 For NSP, mean intakes (g/d) are 18.7 and 18.9 in male and female meat-eaters, 22.7 and 21.8 in male and
female vegetarians, and 27.7 and 26.4 in male and female vegans. The impact on health of the relatively high intakes of carbohydrates and n-6 fatty acids and relatively low intakes of protein, retinol and Zn in vegetarians is unclear; mean intakes of these nutrients in vegetarians are probably close to or above the recommended intakes, where applicable, and these nutrients are not discussed further in the present review. For n-3 fatty acids and vitamin B12, however, there is substantial recent research relevant to the status of vegetarians in relation to these nutrients and this aspect will be discussed further, together with Fe status.

Dietary characteristics of vegan diet

 n-3 Fatty acids

Plant foods can provide a-linolenic acid but are devoid of the long-chain n-3 fatty acids EPA and DHA (marine algae can provide EPA and DHA and are acceptable to vegetarians but are not considered here as a plant food); eggs and to a lesser extent dairy products contain low levels of EPA and DHA that vary according to the feeding of the animal. Studies of plasma levels of n-3 fatty acids have consistently shown that vegetarians have lower levels of EPA and DHA than meat-eaters, with lower levels in vegans than in lacto-ovo-vegetarians. Recently, it has been shown that plasma levels of EPA and DHA in vegans are not related to the duration of adherence to the diet over periods of 20 years, suggesting that the endogenous production of these fatty acids in vegetarians and vegans may result in low but stable plasma concentrations. 

Studies using labelled a-linolenic acid have shown that conversion of this fatty acid to EPA and DHA can occur in human subjects but that the rate of conversion is low in females and very low in males. Vegetarian diets are usually rich in linoleic acid, which may reduce the conversion of a-linolenic acid to EPA and DHA, but there is no direct evidence that plasma levels of EPA and DHA in vegetarians can be substantially increased by following a diet low in linoleic acid and high in a-linolenic acid.

It is unknown whether the low levels of EPA and DHA in the plasma of vegetarians have effects on health. In a small uncontrolled trial in which supplements of EPA and DHA were given to ten vegetarians. Mezzano et al. (2000) observed an increase in the plasma levels of these fatty acids and a reduction in platelet aggregation, a possible risk factor for CVD, but more research is needed to explore this possible effect.

Vitamin B12

Food plants do not contain vitamin B12; therefore, the only reliable sources of vitamin B12 for vegetarians are dairy products and eggs, fortified foods and dietary supplements. It has been claimed that some plant foods such as seaweed and tempeh might provide true vitamin B12, but this claim has not been established and much or all the material in these foods that is detected by assays for vitamin B12 may be vitamin B12 analogues that are either inactive or may antagonize true vitamin B12. Early studies of vitamin B12 status in vegetarians have shown that, as would be expected, dietary intake and plasma concentrations are lower than those in meat-eaters.

Clinical evidence of vitamin B12 deficiency has been reported in some vegans but is apparently uncommon. Recent research using more sensitive indicators of vitamin B12 status (plasma methylmalonic acid, homocysteine and holotranscobalamin II) has shown that substantial proportions of vegans and even of vegetarians have suboptimal vitamin B12 status according to these criteria, both among affluent Western vegetarians and in other countries including India, China and Taiwan. Dietary vitamin B12 deficiency is also now recognized to be a serious problem in non-vegetarian populations with a low intake of meat because of poverty. Recent work shows that vegetarians must be careful to ensure that they do consume adequate amounts of vitamin B12. The current dietary reference values for vitamin B12 were derived partly from studies of vegetarians and vegans that have suggested that intakes of vitamin B12 of approximately 0.3 mg/d are sufficient to prevent anaemia and macrocytosis. However, intakes of 0.3 mg/d may be probably associated with moderate elevation in homocysteine that might be detrimental to health.

Iron

The Fe content of vegetarian diets is typically quite similar to that of non-vegetarian diets, but the bioavailability of the Fe is lower because of the absence of haem-Fe. Vegan diets are usually higher in Fe than lacto-vegetarian diets because dairy products are low in Fe. For example, in EPIC-Oxford estimated Fe intakes among 43 582 women are 12.6, 12.8, 12.6 and 14.1 mg/d for meat-eaters, fisheaters, lacto-vegetarians and vegans respectively (Davey et al. 2003). Studies of Fe status have consistently shown that serum ferritin is lower in vegetarians than in non-vegetarians and that Hb levels are similar or slightly lower in vegetarians than in non-vegetarians. Low Fe status is not common in men, but is moderately common among premenopausal women throughout the world, and young female vegetarians need to ensure that their diet includes good sources of Fe with vitamin C to help absorption and that they take supplements if needed.

Vegan Food List

Vegan Food List

Vegan Food List, 

Please note, this Vegan Food List is not all-inclusive. We will give our best to give you the best information and up to date...Thank you..

BEVERAGES Shelf Non-Bubbly 100% Cranberry Juice All Natural Apple Juice Almond Smooth Non-Dairy Beverage (Chocolate, Original, Vanilla, Unsweetened Vanilla) Apple Grape Juice Apple Cranberry Juice Black Raspberry Juice Blackberry Crush Blueberry Estate Blueberry Pomegranate Blueberry Pomegranate Green Tea Cherry Cider Coconut Milk Beverages (Unsweetened, Vanilla) Concord Grape Juice Cranberry Raspberry Blend Dixie Peach Electrolyte Enhanced Water Fresh Pressed Apple Juice Gala Apple Juice Grapefruit Sunset Green Tea Unsweetened Hemp Drink (Original, Vanilla) Hibiscus Cranberry Blend Joe’s Kids (Apple Juice, Apple Grape Juice, Lemonade, White Grape Juice) Juice 4 Packs (Apple Berry, Apple Grape) Just Blueberry Just Pomegranate Lemonade Low Sodium Garden Patch Mango Green Tea Mango Nectar Mango Passion Fruit Blend Kettle Brewed Green & White Tea Kettle Brewed Unsweetened Black Tea Orange & Bergamot Green Tea Organic 100% Pomegranate Organic Apple Juice Organic Apple Cranberry Juice Organic Lemonade Organic Mango Lemonade Organic Pink Lemonade Organic Spicy Cider Organic Tea & Lemonade Organic Unfiltered Apple Juice Organic White Grape Juice Organic Whole Grain Beverages Pomegranate Green Tea Rio Red Grapefruit Blend TJ’s Organic Whole Grain Drinks (Regular and Unsweetened) TJ’s Rice Drink TJ’s Soy Essential TJ’s Soy Milk Trader Joe’s Kids Reduced Calorie Drink Boxes Strawberry Kiwi Juice Strawberry Lemonade   BEVERAGES cont. Triple Berry Juice Tropical Carrot Juice Blend Unfiltered Concord Grape Juice Water – Mint or Lime Flavored Shelf Bubbly French Market French Berry French Market Lemonade French Market Limeade Refreshers (Blueberry, Pomegranate, Tangerine) Sparkling Apple Cider Sparkling Blueberry Juice Sparkling Cranberry Juice Sparkling Pomegranate Juice Refrigerated Carrot Juice (ALL) Green Protein Juice Orange Juice (ALL except Orange Juice with added Vitamin D) Organic Açai 120 Pineapple Juice Pomegranate Blueberry Juice Unsweetened Green Tea with Mint Very Green Juice BREAD & BAKERY Note: Bread & bakery items vary by region in order to ensure maximum freshness. Please check ingredient panels to identify Vegan products. CANDY & COOKIES 70% Dark Chocolate Bars 72% Dark Chocolate 73% Belgian Dark Chocolate Non-Pareils Black Licorice Scottie Dogs Brown Rice Marshmallow Treats Citrus Gum Drops Ginger Chews Mini Café Twist Cookies Myntz! Organic Animal Crackers Organic Pops Pounds Plus Chocolate Bars (Bittersweet, Bittersweet w/ Almonds) Semi-Sweet Chocolate Chips Traditional Licorice Unsweetened Belgian Baking Chocolate CEREAL Bob’s Red Mill Flaxseed Meal Chia Seeds Enriched Farina Hot Wheat Cereal Fat Free Blueberry Muesli Flaxseed Golden Roasted Flaxseed (Whole Seeds, With Blueberries) Natural Toasted Oat Bran Organic Cinnamon Spice Oatmeal Organic Granny’s Smith Apple Granola Organic Mango Passion Granola Organic Oats & Flax Shredded Wheat GROCERY Fruits, Vegetables, And Legumes Apple Banana Fruit Sauce Crushers Artichoke Hearts Black Beans Blue Lake Green Beans Canned Mandarin Oranges Colossal Olives Stuffed Garlic Cloves Colossal Olives Stuffed Jalapeno Peppers Cuban Style Black Beans Dark Morello Cherries Extra Large Ripe Pitted Black Olives Fire Roasted Red Peppers Fire Roasted Yellow & Red Peppers Garbanzo Beans Gourmet Fried Onion Pieces (Seasonal) Greek Kalamata Olives Julienne Sliced Sun Dried Tomatoes Hatch Green Chilies Manzanilla Olives Marinated Bean Salad Olives with Pimentos Organic Baked Beans Organic Black Bean Soup Organic Black Beans Organic Chili Vegetarian Organic Diced Tomatoes Organic Garbanzo Beans Organic Hearts of Palm Organic Kosher Sandwich Pickles Organic Mixed Fruit Cups Organic Pinto Beans Organic Split Pea Soup Organic Sweet Bread & Butter Pickles Pear Halves Pitted Kalamata Olives Red Kidney Beans Red Split Lentils Refried Black Beans with Jalapeno Peppers Sliced Black Olives Stuffed Queen Sevillano Olives Sweet Pineapple Chunks Whole Kernel Whole Peeled Plum Tomatoes w/ Basil (No Salt, Salted) Dressings, Marinades, Sauces & Spreads All Natural Barbecue Sauce Artichoke Anti-Pasto Balsamic Vinaigrette Balsamic Vinegar Bruschetta California Estate Extra Virgin Olive Oil Canola Oil Canola Oil Spray Chili Pepper Sauce Crushed Garlic Deli Style Spicy Brown Mustard Dijon Mustard Eggplant Caponata Extra Virgin Olive Oil Fat Free Balsamic Vinaigrette Fat Free Pizza Sauce Goddess Dressing Gold Quality Balsamic Vinegar Grapeseed Oil Green Olive Tapenade Gyoza Dipping Sauce Island Soyaki Italian Olive Oil Spray Jalapeno Pepper Hot Sauce Kansas City Style Barbecue Sauce Low Fat Marinara Sauce Mixed Grilled Vegetable Bruschetta Orange Muscat Champagne Vinegar Organic Ketchup Organic Marinara Sauce No Salt Fat Free Organic Olive Oil Organic Spaghetti Sauce with Mushrooms Organic Tomato Basil Marinara Organic Tomato Paste Organic Tomato Sauce Organic Yellow Mustard Raspberry Dressing Red Wine & Olive Oil Vinaigrette Red Wine Vinegar Reduced Fat Mayonnaise Roasted Garlic Spaghetti Sauce Roasted Red Pepper & Artichoke Tapenade Rustico Pasta Sauce Seasoned Rice Vinegar Soy Sauce Reduced Sodium Soyaki Sun Dried Roma TomatoesToasted Sesame Oil (Cold Pressed) GROCERY Cont. True Thai Vegetable Green Curry True Thai Vegetable Panang Curry PRODUCE Raw Fruits and Vegetables (ALL*) (*Exception: some produce may be coated with food grade beeswax and/or lac resinbased wax or resin to maintain freshness – signs at stores will identify waxed items.) REFRIGERATED Antipasto—Grilled, Marinated Artichokes Antipasto—Bruschetta Antipasto—Slow Roasted Yellow Tomatoes Chickenless Stuffed Cutlet Earth Balance Whipped Buttery Spread Falafel Wrap High Protein Organic Tofu Lightlife Smart Dogs Masala Lentil Dip Organic 3 Grain Tempeh Organic Baked Tofu Soy Yogurt Tofurky Italian Sausages White Bean Hummus Wildwood Tofu Veggie Burgers SNACKS Chips, Crackers, Pretzels & Popcorn 12 Grain Mini Snack Crackers Bagel Chips (Whole Wheat, Everything, Sea Salt) Blue Corn Tortilla Chips (Baked, Salted) Cassava Chips Corn Chip Dippers Crunchy Curls Fat Free Caramel Popcorn Kale Chips Kettle Corn Lite Popcorn Lundberg Organic Brown Rice Cakes Multigrain Tortilla Chips Multigrain Salted Chips Onion & Chive Seeded Corn Crackers Organic Blue Corn Tortilla Chips Organic Flatbread with Sea Salt Organic Multiseed Cracker Sticks Organic White Corn Tortilla Chips (Salted, Unsalted) Oriental Rice Crackers Pita Chips (w/ Cinnamon & Sugar, w/ Sea Salt, w/ Sesame Seeds) Popped Potato Chips Salted Reduced Guilt Lightly Salted Kettle Cooked Potato Chips                                   Reduced Guilt Pita Chips w/ Sea Salt Reduced Guilt Wheat Crisps Restaurant Style White Corn Tortilla Chips Rice Cakes Light Salt Ridge Cut Potato Chips (Lightly Salted, Red Bliss, Salt & Pepper, Sweet Potato) Roasted Seaweed Snack Savory Thin Mini Crackers (Regular, Multiseed with Soy Sauce) Salt & Pepper Crisps Soy & Flaxseed Tortilla Chips Spiced Tortilla Chips Stone Ground Wheat Crackers Super Seeded Tortilla Chips Sweet Sesame Seaweed Tortilla Chips (White, Yellow) Tortilla Longboard Chips Vegetable Root Chips Veggie & Flaxseed Tortilla Chips Veggie Chips Potato Snacks Veggie Sticks Potato Snacks Wheat & Flaxseed Organic Bite Size Crackers

DRIED FRUITS & NUTS 50% Less Salt Roasted & Salted Cashew Pieces 50% Less Salt Roasted & Salted Fancy Mixed Nuts 50% Less Salt Roasted & Salted Mixed Nuts 50% Less Salt Roasted & Salted Pistachios 50% Less Salt Roasted and Salted Peanuts 50% Less Salt, Roasted and Salted Whole Cashews Australian Macadamias Australian Macadamias Dry Roasted & Salted Banana, Flattened Black Mission Figs Calimyrna Figs Candied Pecans Candied Walnuts Cashew Macadamia Delight Trek Mix Chile Spiced Mango Cinnamon Almonds Dried Apricots Dried Baby Sweet Pineapple Dried Berry Medley Dried Bing Cherries Dried Blueberries Dried Pineapple Rings Dried Pitted Tart Montmorency Cherries Dried White Peaches Dried Wild Blueberries Dry Roasted & Salted Pistachio Nutmeats Halves & Pieces Dry Roasted & Unsalted Almonds Dry Roasted & Unsalted Pistachio Nutmeats Halves & Pieces Dry Roasted & Unsalted Pistachios Dry Roasted & Unsalted Pistachios Fancy Raw Mixed Nuts Freeze Dried Banana Freeze Dried Mango Fruity Flakes (All Three Flavors) Go Raw Trek Mix Golden Berry Blend Golden Raisins Jumbo Raisin Medley DRIED FRUITS & NUTS cont. Just a Handful Go Raw Trek Mix Just a Handful of Dry Roasted, Unsalted Almonds Just a Handful of Raw Almonds Just a Handful of Simply Almonds, Cashews & Cranberries Trek Mix Just Almond Meal Just Mango Slices Macadamias Mix Gingerly w/ Cranberries & Almonds Trek Mix New Zealand Sweet Apple Rings Non-Sorbate Pitted Prunes Old Fashioned Blister Peanuts Omega Trek Mix Orange Flavored Cranberries Organic Dried Cranberries Organic Dry Roasted Almonds Organic Pistachios Dry Roasted & Salted Organic Raw Pecan Pieces Organic Thompson Seedless Raisins Organic Trek Mix Simply Almond, Cashew & Cranberry Pitted Prunes Premium Walnut Halves Raw Almonds Raw Brazil Nuts Raw Pecan (Halves, Pieces) Raw Pepitas Raw Pistachio Nutmeats Raw Sliced Almonds Raw Sunflower Seeds Raw Whole Cashews Roasted & Salted Cashew Pieces Roasted & Salted Marcona Almonds (regular, w/ Rosemary) Roasted & Salted Pecan Halves Roasted & Salted Whole Cashews Roasted & Salted Peanuts Roasted & Salted Pepitas Roasted & Salted Sunflower Seeds Roasted & Unsalted Cashew Pieces Roasted & Unsalted Fancy Mixed Nuts Roasted & Unsalted Peanuts Roasted & Unsalted Sunflower Seeds Roasted & Unsalted Whole Cashews Roasted Coconut Chips Simply Almonds, Cashews & Cranberries Simply the Best Trek Mix Slab Apricots Slivered Almonds Soft & Juicy Mango Sweet & Spicy Pecans Tamari Roasted Almonds Thompson Seedless Raisins Uncrystalized Candied Ginger Unsalted & Dry Roasted Pecan Pieces Unsalted & Dry Roasted Almonds (Sliced and Slivered) Unsulfured Apricots Unsulfured Sweetened & Dried Mango Walnut (Halves, Pieces) Whole Organic Sweetened Dried Cranberries FROZEN Fruits & Desserts Apple Strudel Berry Medley Blueberries Coconut Milk Non-Dairy Ice Cream (Chocolate, Strawberry) Dark Sweet Cherries Fancy Berry Medley Four Fruit Frenzy Bars Fruit Floes (Caribbean, Lime, Strawberry) Orange Juice Concentrate (100% Pure & Organic) Soy Creamy Cherry Chocolate Chip Strawberries Tofutti Cuties Very Cherry Blend Wild Boreal Blueberries Vegetables Artichoke Hearts Asparagus Spears Balsamic Glazed Grilled Sweet Onions Broccoli Florets Chopped Spinach Cut White Corn Dorot Crushed Garlic Fire Roasted Bell Peppers & Onion French Green Beans Mélange a Trois Organic Brown Rice Organic Super Sweet Corn Petite Peas Roasted Corn Roasted Mashed Sweet Potatoes Other Authentic Imported Thai Vegetable Kao Soi Authentic Masala Dosa Black Bean and Corn Enchiladas Crinkled Wedge Potatoes Cucumber Wonton Rolls Chicken-less Crispy Tenders Chicken-less Mandarin Orange Morsels Dr. Praeger’s California Veggie Burgers Dr. Praeger’s Tex Mex Veggie Burgers Gardenburger BBQ Riblets FROZEN Cont. Japanese Style Fried Rice Meatless Meatballs Misto Alla Griglia Marinated Grilled Eggplant & Zucchini Morning Star Grillers Vegetable Panang Curry Pad Thai with Tofu Penne Arrabbiata Rice Medley Steel Cut Oatmeal Sweet Potato Fries Trader Potato Tots Vegetable Fried Rice Vegetable Pakoras Wheat Free Toaster Waffles GROCERY Cont. Tomato Basil Marinara Traditional Marinara Sauce Tuscan Italian Dressing Tuscano Marinara Sauce Unfiltered Apple Cider Vinegar White Balsamic Vinegar Grains Arborio Rice Basmati Rice Medley Black Beluga Lentils Brown Rice Pasta Penne Brown Basmati Rice Brown Jasmine Rice Brown Rice Fully Cooked Brown Rice Medley Brown Rice Pasta Fusilli Garlic Basil Linguine Pasta Harvest Grains Blend Israeli Couscous Imported Italian Pastas (Farfalle, Fusilli, Penne Rigate, Pennette, Spaghetti) Jasmine Rice Multigrain Pilaf Organic Basmati Rice Organic Brown Rice Spaghetti Pasta Organic Pasta (Fusilli, Penne) Organic Polenta Organic Red Quinoa Organic Rice Fully Cooked Organic Whole Wheat Pasta (Penne, Rotelle) Rice Pilaf Stone Ground White Grits Thai Style Lime Pilaf Fully Cooked White Basmati Rice Whole Wheat Couscous Whole Wheat Fettuccini Whole Wheat Spaghetti Wild & Basmati Rice Pilaf Wild Rice Baking And Cooking Supplies 100% Pure Stevia 1oz 21 Seasoning Salute Baking Soda Basil California Garlic Powder Cinnamon Sticks Dill Everyday Seasonings with Grinder Grade A Maple Syrup (100% Pure, 100% Pure No Drip, Organic) Grade B Maple Syrup (100% Pure, 100% Pure No Drip, Organic) Ground Cumin Kosher Flake Salt Lemon Pepper with Grinder Light Coconut Milk Organic Blue Agave Sweetener Organic Brown Sugar Organic Evaporated Cane Juice Sugar Organic Pumpkin (Seasonal) Peanut Flour Pure Bourbon Vanilla Extract Pure Vanilla Raw Agave Sweetener Red Chile Pepper Savory 4 Pepper Blend Sea Salt (Regular, Coarse and Himalayan Crystals with Grinder) Spanish Saffron Stevia Extract Stevia Packets Turbinado Raw Cane Sugar Unbleached All-Purpose Flour Unbleached White Whole Wheat Flour Fruit Sauces, Preserves & Nut Butters Almond Butter (ALL) Better n’ Peanut Butter Organic Apple Sauce (Plain, w/ Cinnamon, w/ Wild Berries) Organic Fruit Spread (Blueberry, Strawberry, Superfruit) Organic Peanut Butter (Creamy, Crunchy) Organic Preserves Reduced Sugar (Blackberry, Blueberry, Raspberry, Strawberry) Organic Unsalted Peanut Butter (Creamy, Crunchy) Pear Sauce 4 packs Preserves (Apricots, Blueberries, Blackberries, Boysenberry, Raspberries) Salted Peanut Butter (Creamy, Crunchy) Sunflower Seed Butter Unsalted Peanut Butter (Creamy, Crunchy) Unsweetened Gravenstein Apple Sauce Other Authentically Korean Seaweed Salad with Spicy Dressing Garlic Rice Noodle Soup Bowl Kung Pao Noodles & Sauce Latin Black Bean Soup Mushroom Rice Noodle Soup Bowl Organic Hearty Vegetable Broth Organic Low Sodium Vegetable Broth Peanut Satay Noodles & Sauce Savory Broth – Vegetable Spring Onion Rice Noodle Soup Bowl Dips & Salsas 3 Pepper Salsa Chipotle Salsa Corn & Chile Tomato-less Salsa Double Roasted Salsa Fire Roasted Tomato Salsa Habanero and Lime Salsa Pineapple Salsa Roasted Garlic Salsa Salsa Verde Spicy Smoked Peach Salsa

Health Effects Of Vegetarian And Vegan Food Pyramid

Health effects of Vegetarian and Vegan Food Pyramid

Difference between Vegetarian and Vegan Diets

Vegetarian diets do not contain meat, poultry or fish; vegan diets further exclude dairy products and eggs. Vegetarian and vegan diets can vary widely, but the empirical evidence largely relates to the nutritional content and health effects of the average diet of well-educated vegetarians living in Western countries, together with some information on vegetarians in non- Western countries.

In general, vegetarian diets provide relatively large amounts of cereals, pulses, nuts, fruits and vegetables. In terms of nutrients, vegetarian diets are usually rich in carbohydrates, n-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E and Mg, and relatively low in protein, saturated fat, long-chain n-3 fatty acids, retinol, vitamin B12 and Zn.

Vegans may have particularly low intakes of vitamin B12 and low intakes of Ca. Crosssectional studies of vegetarians and vegans have shown that on average they have a relatively low BMI and a low plasma cholesterol concentration; recent studies have also shown higher plasma homocysteine concentrations than in non-vegetarians.

Cohort studies of vegetarians have shown a moderate reduction in mortality from IHD but little difference in other major causes of death or all-cause mortality in comparison with health-conscious non-vegetarians from the same population. Studies of cancer have not shown clear differences in cancer rates between vegetarians and non-vegetarians. More data are needed, particularly on the health of vegans and on the possible impacts on health of low intakes of long-chain n-3 fatty acids and vitamin B12. Overall, the data suggest that the health of Western vegetarians is good and similar to that of comparable on-vegetarians.

Vegetarian and Vegan Health Mortality

 

A large number of individuals around the world follow vegetarian diets, but in most countries vegetarians comprise only a small proportion of the population. India is a notable exception because a substantial proportion of the population, perhaps approximately 35%, follows a traditional vegetarian diet and has done so for many generations.

The numbers of vegetarians in Western countries are unknown, with estimates based on rather small samples; for example, in a survey of 2251 individuals throughout the UK (Henderson et al. 2002) 5% reported being vegetarian or vegan. While the number of vegetarians may be increasing in some of the most affluent countries, there is an opposite picture for other countries around the world, in that meat consumption is increasing greatly in many countries that until recently had a low intake of meat.

Per capita meat consumption (kg/year) is predicted to increase from 24.2 in 1964–6 to 45.3 in 2030, with a very large increase in East Asia from only 8.7 in 1964–6 to 58.5 in 2030. Steinfeld (2004) has estimated that world total meat production (·106 tonnes/year) increased from about 92 in 1967–9 to 218 in 1997–9 and will increase further to 376 in 2030, a fourfold increase in 60 years. Understanding of the health effects of vegetarian and vegan diets is quite good but many uncertainties remain. The purpose of the present brief overview is to summarize current knowledge on the health effects of vegetarian and vegan diets with an emphasis on recent findings and results from large studies, including the work of the authors’ group on the European Prospective Investigation of Cancer and Nutrition. Most of the discussion is related to vegetarians in affluent Western countries; the health of vegetarians and individuals with a very low meat intake in poorer countries is a very important topic and there is some information available, but proper consideration of this topic is outside the scope of the present brief overview.