Think vegetarian or vegan and perhaps the first thing to come to mind is health or nutrition. However, there has been growing debate regarding the suitability of a meat- or dairy-free diet during developmental ages, pregnancy or other life stages.

The American Dietetic Association (ADA) recently published in the "Journal of the American Dietetic Association" that vegetarian diets, "if well-planned, are healthful and nutritious for adults, infants, children and adolescents and can help prevent and treat chronic diseases including heart disease, cancer, obesity and diabetes."

"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."

According to the ADA, vegetarians tend to have:

1. Lower body mass index (BMI);

2. Lower cancer rates;

3. Lower saturated fat and cholesterol intake;

4. Higher consumption of fiber; and

5. Higher levels of magnesium, potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals.

Still, it is important vegetarians plan their diets according to recommendations to ensure they consume a variety of foods for all the different nutrients.

Unbalanced diets have often led to tragic cases with a series of infant and child deaths due to malnutrition because of poorly monitored and planned vegetarian or vegan diets. Even adults that become negligent or ignorant of the importance of nutrient balance can grow frail and dangerously malnourished.

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