Index to this page:
   - VNV Nutrition Articles
   - Dietitians
   - Vegetarian & Vegan Nutrition Links
   - Sports & Fitness Links

----------

VNV Nutrition Articles:

Complete Nutrient Summary for Veggos & Vegans
This page gives a brief description of nutrients needed for the human body, and lists some vegetarian and vegan sources for each.

Extensive Nutrition Table
This nutritional table has been compiled to help get you started in finding a variety of healthy vegetarian foods, as well as to demonstrate the adequacy of a vegetarian diet with regard to many nutrients that are often believed to come primarily from flesh foods. The nutrients listed include a variety of macronutrients (protein, omega-3 fatty acids etc.), minerals (calcium, iron etc.) and vitamins.

Iron and Vegetarian Diets  (By David Ogilvie)
Protein and Vegetarian Diets  (By David Ogilvie)
Vitamin B12 and Vegan Diets  (By Stephen Walsh)
Veganism and Vitamin B12  (By David Ogilvie)
Omega-3 Fatty Acids:  Are They "Essential"?  (By David Ogilvie)
Vegan Health Study - Clinical Summary 2005
Soy Foods & Alzheimer's Disease  (By David Ogilvie)
When Friends Ask: Where Do You Get Your Calcium  (By Dr McDougall)

For additional nutrition articles refer to our Info Sheets page.

Dietitians

A vegetarian or vegan diet can be very healthy and is not that difficult to plan properly. But just like a poorly balanced meat-based diet there can be problems if one is careless about what one eats.

If you are concerned about your diet, or if you feel you may not be eating properly, it is advisable to see a dietitian. Even just for peace of mind.

For information on dietitians refer to our Dietitians Page.

Vegetarian & Vegan Nutrition Links

Animals Australia
This site has a very good vegetarian guide by Helen Rosser titled So you're thinking of going veggie?

Animal Liberation (South Australia)
Animal Liberation SA has a good general Vegetarian Nutrition summary.

Natural Kitchen Strategies (Australia)
Natural Kitchen Strategies helps parents really look at how they are feeding and nourishing their children. We provide the practical tools for parents so that they can incorporate all the elements of healthy eating into their busy lives, and at the same time, give their children the opportunity to reach their highest potential through great health. We provide tips and strategies for busy parents to get their children off junk food and into healthy eating.

Smarter Health (Australia)
Smarter Health is a Bendigo-based business offering health information and services new to most people and offers an alternative to allopathic treatment. Most of their philosophies come from Dr Robert O Young, American microbiologist and founder of the pH Miracle Center and the New Biology. As well as providing an information website and alkalizing products, their associated company, Blood Health and Nutrition, also offers live and dried blood analysis performed by staff who have been personally trained in microscopy by Dr Young to establish your current level of health and work with you to form a proper nutritional program and improve your level of health and wellbeing.

Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets
Volume 109, Issue 7, Pages 1266-1282 (July 2009)
Abstract: "It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12. A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence-based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes. The results of an evidence- based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs."

NutritionMD.org (USA)
Now you can start putting nutrition to work for better health. NutritionMD is here to help. This excellent website provides information for both health care providers and consumers on the role good nutrition plays in overall health, as well as how it relates to the prevention and treatment of specific conditions. You can also find guides on how to make over your diet, answers to specific nutrition questions, and delicious recipes.

AtkinsFacts.org (USA)
AtkinsFacts.org features Dr Michael Greger's ground-breaking expose of the Atkins high-fat high-protein diet. Created to be the comprehensive one-stop resource, AtkinsFacts.org also includes all of the best work on the subject, including writings available for the first time on-line such as the American Medical Association's original scathing critique of "Dr. Atkins Diet Revolution."
Sections of the site Include What the Experts Think of Atkins, Short-Term Side Effects, Long-Term Studies, Long-Term Side Effects, and The Safer Alternative.

The iron balancing act: vegetarians may have the edge (USA)
It is true that haem iron (found only in meat) is absorbed more efficiently than the non-haem iron found in plant foods. However this is only half the story. This article, originally published in the Loma Linda University Vegetarian Nutrition & Health Newsletter, provides a useful overview of the iron status of vegetarians.

The Vegetarian & Vegan Foundation (UK)
The Vegetarian & Vegan Foundation is a science-based body which has been established to monitor and interpret the growing avalanche of research.
Safeguarding Children's Health: Defeating Disease Through Vegetarian/Vegan Diets
This comprehensive 67 page report has been produced by the Vegetarian & Vegan Foundation for healthcare professionals and parents. It includes sections on How Animal Products Affect Children, How Animal Products Affect Adults, Children's Eating Habits, Vegetarian Vitality, and the Adequacy of Vegetarian Diets for Children.
Kids Go Veggie
Every nutrient a child needs and how to get it. A guide for parents showing why vegetarian/vegan diets are the healthiest option for children.

The Cancer Project (USA)
Mission: To make cancer prevention a top priority of modern medicine. To uncover vital links between cancer and environmental factors, especially dietary links. To educate the public and provide individuals with tools shown to dramatically reduce cancer risk.

Physicians Committee for Responsible Medicine (USA)
The Physicians Committee for Responsible Medicine (PCRM) was founded in 1985 and is a non-profit organisation supported by nearly 5,000 physicians and 100,000 laypersons. PCRM promotes preventative medicine through innovative programs, encourages higher standards for ethics and effectiveness in research, and advocates broader access to medical services.
Their health page has sections covering:
   - Preventative Medicine and Nutrition
   - Information on Vegetarian Diets
   - The Cancer Project
   - Recipes
   - Commentary of the Month.
The Information About Vegetarian Diets section includes:
   - Vegetarian Starter Kit
   - Vegetarian Foods:  Powerful for Health (fact sheet)
   - FAQs About Vegetarian Diets:
      - How can I get enough protein?
      - Shouldn't I drink milk?
      - What's wrong with dairy products?
      - How much calcium's in my food?
      - What is lactose intolerance?
      - Essential fatty acids?
      - How will a vegetarian diet affect my athletic performance?
   - Power Up Vegan-Style
   - Vegetarian Diets for Pregnancy
   - Vegetarian Diets for Children:  Right From The Start
   - Vegetarian Diets:  Advantages for Children
   - Healthy Snacks for Kids

Viva! (Vegetarians International Voice for Animals) (UK)
Viva! has some excellent on-line guides including:
   - The L-Plate Vegetarian and the L-Plate Vegan - these are the ideal starting points for
     new veggies or vegans.
   - Nutrition in a Nutshell - answers all your questions about going veggie.
   - How Now Mad Cow? - What caused BSE and what are the dangers to human health.
   - The Food of Champions - Vegetarian and vegan diets for sports.
   - Pam Farris Cooks Veggie - Scrumptious, modern, 100% animal-free recipes.
   - Fruits of the Past - 'But we're meant to eat meat, it's natural'. No we're not, says writer
     and Guardian journalist Colin Spencer, and he proves it.
   - The Healthiest Diet of All - Dr David Ryde, a Fellow of the Royal College of General
     Practice and health journalist, Tony Wardle, explain how diet affects our health.
     Listing many of the common diseases, they review the latest research and show that a
     vegetarian diet is overwhelmingly healthier than the typical Western meat-based diet.
     Includes info on heart disease, cholesterol, high blood pressure, strokes, cancer,
     diabetes, osteoporosis, iron deficiency anaemia, protein deficiency, vitamin B12
     deficiency, zinc deficiency, saturated fats, free-radicals and anti-oxidants, folate, fibre,
     dairy, mothers and babies, and children.
   - Rose Elliot's Mother & Baby Guide - Part 1 - How to have a happy, healthy vegetarian
     or vegan pregnancy.
   - Rose Elliot's Mother & Baby Guide - Part 2 - Feeding your vegetarian or vegan baby.
  These guides can also be purchased through their on-line catalogue.

Report on Vegetarian Vitality (UK)
This extensive Vegetarian Society of the UK report covers the health benefits of the vegetarian diet and the nutritional requirements of vegetarians.
Topics include:
   - Vegetarian Health - Mortality, Cardiovascular Disease, Obesity, Hypertension,
     Diabetes, Gall Stones, Diverticular Disease and Bowel Function, Cancer, Colon and
     Rectal Cancer, Breast Cancer, Prostate Cancer, Lung Cancer, Osteoporosis
   - Healthy Eating
   - Vegetarian Nutrition - Energy, Fats, Essential Fatty Acids, Carbohydrates and Dietary
     Fibre, Protein, Vitamins, Minerals
   - Special Dietary Groups - Pregnancy and Lactation, Infants and Children, Therapeutic
     Diets
   - Conclusion
   - Bibliography
   - Further Resources and Materials.

VegRD (USA)
Virginia Messina, MPH, RD is a registered dietitian with a masters in public health nutrition from the University of Michigan. She has been a dietitian, public health nutritionist and vegetarian for nearly 20 years.
VegRD is a vegetarian and vegan nutrition question and answer page covering topics including:
   - Are Magnesium Supplements Worth Taking?
   - Zinc and Supplements
   - Cravings for Cheese
   - Weight Loss and Protein 
   - Digesting Vitamin B-12
   - Calcium for Vegan Toddlers
   - Iron and Calcium for Vegans?
   - Too Many Grains?
   - Osteoporosis and Menopause 
   - Copper, Soy, and Depression
   - Calcium Absorption
   - Protein Needs for Teen Males
   - Vegans and Iodine
   - Must Vegans Supplement Omega-3 Intake?
   - Constructing an Adequate Vegan Diet
   - Nutrient Needs for Six Month Old Babies?
   - Diets and Eye Damage?
   - Should Men Worry About Estrogens in Soy?
   - Is Vegetarian Eating Unnatural?

Vegetarian Resource Group (USA)
The VRG has heaps of nutritional information including the following articles:
   - Are you getting enough iron, or perhaps, too much?
   - Calcium in the Vegan Diet
   - Diabetes
   - Feeding Your Vegan Kids
   - Healthy Fast Food for Pre-Schoolers
   - Heart Healthy Diets:  The Vegetarian Way
   - Iron in the Vegan Diet
   - Nutrition and the Eye
   - Protein in the Vegan Diet
   - A Senior's Guide to Good Nutrition
   - The Vegan Diet During Pregnancy and Lactation
   - Vegetarian Diets During Pregnancy and Lactation
   - Vegan Nutrition in Pregnancy and Childhood
   - Vegetarian Nutrition for Teenagers
   - Vitamin B₁₂ in the Vegan Diet
They also have a Frequently Asked Questions page - General Questions and Food Ingredient Questions - a Vegetarian Kids & Teens Page, and a Vegetarian Parents Online Discussion List.

VegFamily (USA)
VegFamily offers information on vegan parenting, vegan children, and vegan pregnancy.

The Vegetarian Society (UK)
This site has lots of nutritional information including the following topics:
   - Basic Nutrition - carbohydrates, protein, dietary fibre, fats & oils, minerals, vitamins
   - Calcium, iron, protein, vitamin B12, zinc
   - Vegan nutrition
   - Allergy and intolerance
   - Gluten-free diets
   - Health and vegetarians
   - Cancer, breast cancer, colon cancer, other cancers
   - Heart disease, hypertension
   - Diabetes, diverticular disease
   - Obesity
   - Osteoporosis
   - Rheumatoid arthritis
   - Gall stones, kidney stones
   - Food poisoning and pesticide residues
   - Healthy eating for vegetarians
   - Babies and children, infant nutrition, pregnancy, vegetarian nutrition for children
   - Research:  vegetarian vitality, the China Health Project.

North American Vegetarian Society
This website has answers to commonly asked questions about vegetarianism. The questions include:
   - What's a vegetarian?
   - Why would anyone want to be one?
   - I'm concerned about my health and I've cut down on red meat. Why do I have to do
     anything else?
   - Are fish and chicken more healthful than beef
   - What about lean meat?
   - Where will I get my protein if I don't eat meat?
   - Isn't it complicated to make sure you're getting enough of the various amino acids?
   - Where would I get vitamins and minerals?
   - If I switch to a vegetarian diet, won't I have to eat more dairy products?
   - How come vegetarians sometimes seem to eat more and yet are not overweight?
   - A vegetarian diet may be ok for adults, but is it a safe way to raise children?
   - Aren't people physically designed to eat meat?
   - Weren't animals put here for food?
   - Why should we worry about animals when there's so much human suffering?
   - Aren't farm animals raised humanely?
   - Don't people get tired of just "lettuce and carrots"?
   - Won't it take a long time to prepare?
   - Where do I get started?
   - What are some of the changes I can expect?

What about soy? (USA)
For detailed information about the consumption of soy products refer to this excellent article by John Robbins at Food Revolution.
   - Are soy foods a blessing or a curse?
   - Does soy inhibit mineral absorption?
   - Does soy protect against heart disease?
   - Does soy protect against cancer?
   - Does soy case birth defects?
   - Infant soy formulas:  Birth control pills for babies?
   - Does soy cause Alzheimer's?
   - Cows' milk vs Soy milk
   - Frankensoy? Genetically engineered soy.

StrongBones.org (USA)
Milk-related information and resources available from the Physicians Committee for Responsible Medicine.

Milk:  What is the deal?  (Canada)
Does a body good?  Sucks?  Can't decide?
For generations, Westerners have been spoon-fed from cradle to grave on the virtues of drinking milk, and lots of it. But these days not everybody is swallowing the message.
We boldly attempt to separate the curds of confoundment from the sweet whey of truth...

NoMilk.com (USA)
Heaps of milk information on lactose maldigestion, milk allergy and casein intolerance. Also has an extensive links page to other milk-related sites.

Sports & Fitness Links

Eat Better, Perform Better (USA)
Sports Nutrition Guidelines for the Vegetarian.

Veggie Sports Association (USA)
The Veggie Sports Association is a non-profit organisation dedicated to the dissemination of information related to vegetarianism, sports, and vegetarian nutrition in sports. Topics covered include vegetarianism, sports, nutrition, health, training, injury, fitness, vegan diets, athletes, and athletics. There is also vegetarian and sports message boards.

Vegan Fitness (UK)
Vegan Fitness is a community driven message board which seeks to provide a supportive, educational and friendly environment for vegans, vegetarians and people seeking to go vegetarian/vegan. The subject range covers all matters relating to nutrition, food, diet and sport specific information no matter what the activity or the experience level is.

Vegan Bodybuilding & Fitness (USA)
Heaps of info including news, profiles & galleries of vegan bodybuilders, articles, extensive forums, products, links, quotes and tips of the week.

Excerpt from 'Very Vegetarian' (USA)
By Jannequin Bennett with introduction by Carl Lewis.
Can a world-class athlete get enough protein from a vegetarian diet to compete?

American Fitness Professionals & Associates (USA)
AFPA has some interesting articles, including:
   - "Dairy products are considered a dietary staple by many, yet they are neither a
      necessary nor a desirable part of a healthy human diet."
   - "Does Milk Really Do The Body Good? Calcium and Protein: A Mixture for Disaster," by
      Mark J. Occhipinti, M.S., Exercise Physiologist/Nutritional Consultant.
   - "Chicken For Dinner? It's Enough To Make You Sick", by Karen Davis, PhD.

Effect of Vegetarian Diets on Performance in Strength Sports (Australia)
By Chris Forbes-Ewan
A lacto-ovovegetarian diet can provide all the nutrients required for optimal health. Anecdotal reports suggest that many successful endurance athletes are vegetarians whereas few reports suggest that elite strength athletes follow a vegetarian diet. Strength and power athletes almost invariably include meat in their diets, although it is unclear whether the benefits of meat consumption for strength and power are real or imagined.

Vegetarian Nutrition, Physical Activity and Athletic Performance (UK)
By Marcel Hebbelinck, Ph.D., F.A.C.S.M., Professor, Free University of Brussels
Why is the human diet such an active field of inquiry with respect to physical performance? The most obvious reason is that physical activity in general, and athletic performance in particular, is so dependent on the quality and quantity of food intake...