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Can a VEGETARIAN Diet be sufficiently NUTRITIOUS For children? Cups ½ cup broccoli 2 tbs shredded cheese 1 small chicken breast ½ cup brown rice ¼ cup corn ½ medium sweet potato ½ cup peppers ¼ cup black beans ¼ avocado ¼ cup shredded cheese 1 corn tortilla ½ medium sweet potato Omnivorous Vegetarian VS Grains Proteins Fruits Vegetables Dairy 0 0,5 1 1,5 2 2,5 3 Proper planning is important in both vegetarian and omnivorous diets in order to meet nutritional guidelines But where do they get their protein, calcium and iron? (3, 4) Edamame – 1 cup 98 mg calcium 17 g protein 3.5 mg iron Fortified Orange Juice – 1 cup 350 mg calcium 1.7 g protein .5 mg iron Egg 6 g protein .6 mg iron 25 mg calcium Broccoli – 1 cup 62 mg calcium 2.6 g protein .7 mg iron Tofu – 1/2 cup 434 mg calcium 10 g protein 6.6 mg iron Bagel 20 mg calcium 10 g protein 2.7 mg iron Potato 4.3 g protein 1.7 mg iron 26 mg calcium Fortified soy milk – 1cup 3-500 mg calcium 8 g protein 1.6 mg iron Swiss chard, cooked – 1 cup 102 mg calcium 3.3 g protein 4 mg iron 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. 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 Hemp Chia Soy Rice+Beans USDA Omnivorous Vegetarian 1 in 200 children in the U.S. is VEGETARIAN . That's 1.4 million . (9) 80% of moms think their child eats a balanced diet (1). How do they compare? (10) Lower BMI and waist circumference (7) Later onset of puberty (7) Lower bad cholesterol (7) Lower growth rates for first 5 years but are caught up by Age 10 (8) Vegetarian Children Diets higher in protein (11) Diets may not be as rich in cancer fighting Antioxidants (6) Higher risk of obesity (7) Diets higher in fat and lower in fiber (11) LDL Diets higher in vitamin C (11) Omnivorous Children Both Children Lower than recommended calcium levels (11) Iron levels are comparable when wheat (vs. rice) is the staple grain (8) a b c d e f g h i j k l m n o p q r 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 Unpublished raw data. 2.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/
