"According to a 2003 American Dietetic Association report, 2.5 percent of the U.S. adult population consistently followed a vegetarian diet and affirmed that they never ate meat, fish or poultry. Twenty to 25 percent of adults in the United States reported that they eat four or more meatless meals weekly, or "usually or sometimes maintain a vegetarian diet." In a 2003 ADA report, studies show that vegetarians have lower body-mass indices than non-vegetarians, as well as lower rates of death from ischemic heart disease. Additionally, vegetarians also showed lower blood-cholesterol levels, lower blood pressure and lower rates of hypertension, type 2 diabetes and prostate and colon cancer... however, a vegetarian diet, like any other diet, can be unhealthy if it contains too many calories and not enough important nutrients. Select nutritional concerns from the association include..."
[Full article here and below]
FROM:
http://www.centredaily.com/mld/centredaily/living/15009882.htm
Posted on Wed, Jul. 12, 2006
"Vegetarian diets are a lasting health trend
Beth Van Horn
Anyone involved with feeding large groups of people in Centre County will know that vegetarians are part of our population, and according to indicators, the trend is expected to grow.
According to a 2003 American Dietetic Association report, 2.5 percent of the U.S. adult population consistently followed a vegetarian diet and affirmed that they never ate meat, fish or poultry. Twenty to 25 percent of adults in the United States reported that they eat four or more meatless meals weekly, or "usually or sometimes maintain a vegetarian diet."
In a 2003 ADA report, studies show that vegetarians have lower body-mass indices than non-vegetarians, as well as lower rates of death from ischemic heart disease. Additionally, vegetarians also showed lower blood-cholesterol levels, lower blood pressure and lower rates of hypertension, type 2 diabetes and prostate and colon cancer.
As the American Heart Association summarizes, carefully planned vegetarian diets that include essential nutrients can be nutritionally sound and also an aid to good health. However, a vegetarian diet, like any other diet, can be unhealthy if it contains too many calories and not enough important nutrients.
Select nutritional concerns from the association include:
- Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs.
- Vegetarians may have a greater risk of iron deficiency than non-vegetarians. Dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron.
- Vitamin B12 can be found in some fortified (not enriched) breakfast cereals, fortified soy beverages, some brands of nutritional yeast and other foods, as well as vitamin supplements.
- Vegans who do not get much sunlight may need a vitamin D supplement.
The ADA offers the following suggestions for planning healthy eating:
- Choose a variety of foods including whole grains, vegetables, fruits, legumes, nuts, seeds and, if desired, dairy products and eggs.
- Choose whole, unrefined foods often, and minimize the intake of highly sweetened, fatty and heavily refined foods.
- Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C.
- If animal foods such as dairy products and eggs are used, choose lower-fat dairy products, and use both eggs and dairy products in moderation.
- Use a regular source of vitamin B12, and if sunlight exposure is limited, of vitamin D."
[Beth Van Horn can be reached by calling the Penn State Cooperative Extension -- Centre County office. Visit Penn State Cooperative Extension -- Centre County's Web site at http://centre.extension.psu.edu.]
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