Vegetarian| There are several categories of vegetarians, all of whom avoid meat and/or animal products.  The vegan or total vegetarian diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds, and nuts.  The lacto-vegetarian diet includes plant foods plus cheese and other dairy products.  The ovo-lactovegetarian (or lacto-ovovegetarian) diet also includes eggs.  Semi-vegetarians do not eat red meat but include chicken and fish with plant foods, dairy products, and eggs. When following a vegetarian diet, it is important to ensure adequate intake of iron, calcium and vitamin B12.|Vegetarian.swf\Very Low-Density Lipoprotein (VLDL)| VLDL acts like a bus in our body and transports cholesterol and triglycerides in the blood. Eventually VLDL becomes LDL (the "bad" cholesterol).|VeryLowDensityLipoprotein.swf\Vigorous Physical Activity| Any activity that burns more than 7 calories/minute and results in achieving 74 to 88 percent of maximum heart rate. Examples of vigorous physical activity include jogging, mowing the lawn with a non-motorized push mower, chopping wood, participating in high- impact aerobic dancing, swimming continuous laps, or bicycling uphill.|VigorousPhysicalActivity.swf\Vitamin A| Vitamin A is a fat-soluble vitamin that helps keep teeth, bones, soft tissue and mucous membranes healthy. Vitamin A also promotes good vision especially in dim light. Large doses can be dangerous and can cause birth defects. Food sources include: liver, halibut fish, cheese, butter and fortified low fat milk. Our bodies are also able to convert beta carotene into vitamin A. Beta carotene is the molecule that gives carrots their orange color and acts as an <u><a href="asfunction:_level0.LinkToWord,Antioxidants">antioxidant</a></u> which may protect against cancer. Unlike Vitamin A, it is non-toxic in large doses and foods that are green and yellow/orange are good sources:  broccoli, green leafy vegetables (kale, spinach), carrots, pumpkins, sweet potatoes and winter squash.|VitaminA.swf\Vitamin B12|(Cyanocobalamin) - This vitamin is important for metabolism and in the development of red blood cells. It also maintains the central nervous system. Deficiency of vitamin B12, pernicious anemia, can occur but primarily results from the body's inability to absorb vitamin B12 rather than a nutritional deficiency.  Vitamin B12 is made from a bacteria and is primarily found in animal foods. Therefore, strict vegetarians may need a B12 supplement. Food sources include: meat, poultry, fish, eggs, milk and other dairy products.|VitaminB12.swf\Vitamin C| This vitamin plays many roles including: promoting healthy gums and teeth, aiding in iron absorption, maintaining collagen, and healing wounds. Large doses can cause diarrhea and is excreted in the urine (in other words, the more you take, the more that may go unused). Food sources include: cantaloupe, grapefruit, oranges, citrus juices, honeydew melon, kiwi fruit, papaya, strawberries, tangerines, asparagus, broccoli, brussels sprouts, cabbage, cauliflower, kale, sweet green and red peppers, and sweet potatoes.|VitaminC.swf\Vitamin D|(calciferol)- This fat-soluble vitamin is actually a hormone and helps the body absorb calcium and build strong bones and teeth.  Vitamin D can also be synthesized by the body in the presence of sunlight.  A deficiency causes soft bones (rickets) and it can be toxic in large doses. Food sources include: fortified milk, fortified soy milk, eggs yolks, and fortified cereals.|VitaminD.swf\Vitamin E|(tocopherol)- This fat soluble vitamin acts as an antioxidant and helps form red blood cells. Food sources include: vegetable oils, margarine made from vegetable oils, wheat germ, corn, nuts, seed, olives, asparagus, and green leafy vegetables.|VitaminE.swf\Vitamin K|This fat soluble vitamin is necessary for proper blood clotting.  A portion of the body's vitamin K is supplied by bacteria living in our intestines. Vitamin K is routinely given to newborn infants to prevent bleeding problems early on. Food sources include: vegetable oils, cabbage, cauliflower, green leafy vegetables, milk, meat, and eggs.|VitaminK.swf\Vitamins| The two types of vitamins, water and fat soluble, are organic compounds that function as metabolic regulators in the body. Water soluble vitamins (B vitamins and vitamin C) are not stored in the body like fat soluble vitamins (vitamins A,D, E and K)  and thus are needed daily. Only a small amount of vitamins are needed but they are important because the body cannot synthesize them (except for vitamins D and K). The best way to get the daily requirement of essential vitamins is to eat a balance diet that contains a variety of foods.|Vitamins.swf\