1. A vegetarian diet can confer a wide range of health benefits and may protect against chronic degenerative diseases including coronary heart disease and diet related cancer. 2. Blood cholesterol level is typically 10 per cent lower in vegetarian groups compared with non-vegetarian populations. A 10 per cent lowering of blood cholesterol may result in up to a 50 per cent reduction in the incidence of heart disease. 3. A vegetarian diet is more effective at lowering blood cholesterol and reducing the risk of cardiovascular disease than a diet in which lean meat is regularly consumed. A low-fat vegetarian diet has been shown to be acceptable to heart patients and high levels of dietary compliance have been demonstrated. 4. A balanced vegetarian diet tends to correspond closely with current dietary advice for healthy eating. Vegetarians tend to have lower intakes of total and saturated fat and higher intakes of complex carbohydrates and dietary fibre. 5. Despite vegetarian diets generally being lower in fat, the percentage of food energy from fat may still be higher than dietary recommendations. Vegetarians need to ensure that consumption of high-fat foods, especially dairy products, convenience foods and margarine and plant oils, is not excessive. 6. A balanced vegetarian diet can supply all the vitamins and minerals required. Vitamin and mineral status in vegetarian groups is satisfactory and intakes are often higher than in non-vegetarians. Vegetarian diets high in fibre do not appear to compromise mineral status. 7. Vegetarians generally have satisfactory iron levels. It is recommended that dietary sources of iron are consumed together with vitamin C rich foods or drinks to facilitate iron absorption. 8. Vegans should ensure their diets include foods which are fortified with vitamin B12. These include certain yeast extracts, vegetable burger mixes, soya milks, margarines and breakfast cereals. 9. A vegetarian diet is appropriate for infants and children and provides all the nutrients required for normal growth and development. Vegetarian children are similar in height and weight to non-vegetarian children and are less likely to be obese or overweight. 10. A healthy vegetarian diet for adults is not appropriate for infants or children below the age of 5 years. Diets low in fat and high in fibre can fill up infants before they have received adequate energy and nutrients. Infant diets need to include fewer fibre rich foods and more energy and nutrient dense foods. previous page : next page