1. Can a VEGETARIAN
Diet be sufficiently NUTRITIOUS
For children?
1 in 200 children
in the U.S. is
VEGETARIAN.
That's 1.4 million.
(9)
80%
a
of moms think
their child eats
a balanced diet (1).
VS
Omnivorous
Vegetarian
½ cup broccoli
½ cup peppers
2 tbs shredded cheese
¼ cup black beans
1 small chicken breast
¼ avocado
½ cup brown rice
¼ cup shredded cheese
¼ cup corn
1 corn tortilla
½ medium sweet potato
½ medium sweet potato
Proper planning
Dairy
is important in
Vegetables
USDA
Omnivorous
Vegetarian
Fruits
both vegetarian
and omnivorous
diets in order to
Proteins
meet nutritional
Grains
guidelines
0
0,5
1
1,5
2
2,5
3
Cups
b
(10)
But where do they
Tofu – 1/2 cup
434 mg calcium
get their protein,
10 g protein
6.6 mg iron
c
calcium and iron?
(3, 4)
Broccoli – 1 cup
Fortified Orange Juice – 1 cup
62 mg calcium
350 mg calcium
2.6 g protein
d
f
1.7 g protein
.7 mg iron
g
.5 mg iron
e
Bagel
Egg
20 mg calcium
6 g protein
10 g protein
.6 mg iron
2.7 mg iron
Potato
j
4.3 g protein
25 mg calcium
1.7 mg iron
26 mg calcium
h
Edamame – 1 cup
i
98 mg calcium
17 g protein
Swiss chard, cooked – 1 cup
Fortified soy milk – 1cup
3.5 mg iron
102 mg calcium
3-500 mg calcium
3.3 g protein
8 g protein
4 mg iron
1.6 mg iron
k
Most vegetarian proteins are lacking one or more essential amino
acids, making them incomplete proteins. Here are a few complete
vegetarian proteins (2).
Quinoa
Buckwheat
Chia
com·plete pro·teins
[kuhm-pleet proh-teenz]
n. 1. a protein containing all of the essential
amino acids in the correct quantity and ratio.
Soy
Hemp
Rice+Beans
How do they compare?
Vegetarian
Children
l
Later onset of
puberty (7)
Lower BMI and
waist circumference (7)
Lower growth rates for
Lower bad
LDL
first 5 years but are
cholesterol (7)
caught up by
Age 10 (8)
Both
Lower than
recommended
m
Children
calcium levels (11)
Diets higher in
vitamin C (11)
Iron levels are comparable
when wheat (vs. rice)
Omnivorous
is the staple grain (8)
n
Children
o
Diets may not be as rich
in cancer fighting
Antioxidants (6)
Diets higher in fat
and lower in fiber (11)
p
q
Higher risk of obesity (7)
Diets higher in protein
r
(11)
References
1. Bowen, Krystina. (2014). [Online survey]. Unpublished raw data.
2. English, Nick. (2013). 12 Complete Proteins Vegetarians Need to Know About. Retrieved
from http://greatist.com/health/complete-vegetarian-proteins
3. Mangles, Reed. (n.d.). Calcium in the Vegan Diet. The Vegetarian Resource Group.
Retrieved from http://www.vrg.org/nutrition/calcium.php
4. Mangles, Reed. (n.d.). Iron in the Vegan Diet. The Vegetarian Resource Group. Retrieved
from http://www.vrg.org/nutrition/iron.php
5. O'Connell, J., Dibley, M., Sierra, J., Wallace, B., Marks, J., Yip, R. (1989). Growth of
vegetarian children: The Farm Study. Pediatrics. Retrieved from
http://www.ncbi.nlm.nih.gov/pubmed/2771551
6. Rauma, Anna-Liisa, Mykkanen. (2010). Antioxidant status in vegetarians versus omnivores.
Nutrition. Vol. 16 no. 2 pages 111-119. Retrieved from
http://www.nutritionjrnl.com/article/S0899-9007%2899%2900267-1/abstract
7. Sabate, Joan and Wien, Michelle. (2010). Vegetarian diets and childhood obesity
prevention. American Journal of Clinical Nutrition. doi: 10.3945/ajcn.2010.28701F. Retrieved
from http://ajcn.nutrition.org/content/91/5/1525S.long
8. Sanders, TAB and Reddy, Sheela. (1994). Vegetarian diets and children. American Journal
of Clinical Nutrition. Vol. 59 no.5. Retrieved from
http://ajcn.nutrition.org/content/59/5/1176S.long
9. Stahler, Charles. (2010). How Many Youth Are Vegetarian? The Vegetarian Resource Group.
Retrieved from http://www.vrg.org/press/youth_poll_2010.php
10. USDA. (2014). SuperTracker. Retrieved from
https://www.supertracker.usda.gov/default.aspx
11.Yen, Chin-En, Yen, Chi-Hua, Huang Men-Chung, Cheng, Chien-Hsiang, Huang, Yi-Chia.
(2008.) Dietary intake and nutritional status of vegetarian and omnivorous preschool children
and their parents in Taiwan. Nutrition Research. doi:10.1016/j.nutres.2008.03.012. Retrieved
from http://www.nrjournal.com/article/S0271-5317%2808%2900070-5/abstract
Photo and Graphic Credits
a. woman. http://commons.wikimedia.org/wiki/File:Toilet_women.svg
b. silhouette. http://pixabay.com/p-156459/?no_redirect
c. tofu. http://openclipart.org/detail/23493/tango-style-tofu-by-rugby471
d. broccoli. http://openclipart.org/detail/26141/broccoli-by-johnny_automatic
e. orange juice. http://openclipart.org/detail/9149/fast-food-drinks-juice-orange-by-gerald_g
f. bagel. http://openclipart.org/detail/8194/bagel-by-johnny_automatic-8194
g. egg. http://pixabay.com/en/food-yellow-white-cartoon-free-29376/
h. beans. http://openclipart.org/detail/175120/fava-beans-by-bananau-175120
I. swiss chard. http://openclipart.org/detail/6561/swiss-chard-by-johnny_automatic-6561
j. potato. http://openclipart.org/detail/22370/potato-by-nicubunu
k. milk. http://openclipart.org/detail/4810/milk-box-by-jonata
l. waist. http://openclipart.org/detail/179376/diet-girl-by-sivarajd-179376
m. orange. http://pixabay.com/en/orange-fruit-mandarin-citrus-fruit-158258/
n. wheat. http://pixabay.com/en/grain-flat-icon-cartoon-crop-free-35985/
o. rice. http://pixabay.com/en/black-food-bowl-plate-outline-40282/
p. scale. https://openclipart.org/detail/23591/bathroom-scale-by-tom-23591
q. butter. http://pixabay.com/en/food-cartoon-free-grocery-dairy-25232/
r. meat. http://pixabay.com/en/red-food-cartoon-free-meats-steak-25350/