Nutritional considerations for vegetarians and vegans

Amanda Woodvine

Nutritional considerations for vegetarians and vegans

• Energy (calories)• The major nutrients

• Protein – dispelling the ‘protein myth’• Fat – omega-3 for vegetarians/vegans• Fibre

• Vitamins and minerals to take care over in a care setting

Protein

Fat: omega-3

• Older people of all ages need omega-3 fat in their diet.

• Of course vegetarians don’t eat fish or fish oils so they can’t get omega-3 from them.

Omega-3 fat – why?

• Protection against heart disease (important for people who’ve had a heart attack).

• Can relieve rheumatoid arthritis (swollen and tender joints, grip strength and mobility).

Omega-3 fat – why?

• Eye health

• Preventing mental decline

• Immune function

Omega-3 fat – where?

Fibre

• Can help to prevent:- constipation - heart disease- diabetes - some cancers

• But if people have a poor appetite, bulky foods can stop them getting all the nutrients they need.

Fibre

Good sources are wholegrain foods: wholemeal bread, pasta and cereals, brown rice, peas, beans and lentils, and fruits and vegetables.

Shouldn’t need extra bran.

Vitamins and minerals

Older people are less able to digest, absorb, use and excrete vitamins and minerals.

According to a national survey, older people living in institutions may have low intakes or low blood levels of certain vitamins and minerals.

National Diet and Nutrition Survey

National Diet and Nutrition Survey

Iron-rich foodsGood sources for vegetarians/vegans

• Fortified breakfast cereals, especially bran flakes (contain 3 times more iron than anything else on this list – see chart that follows)

Iron-rich foodsGood sources for vegetarians/vegans

• Grains: wholemeal bread, spaghetti

• Pulses (peas, beans – including tofu, and lentils)

• Figs – just 3 dried figs supply 29% of daily iron

• Eggs (not for vegans)

• Green veg, especially curly kale

Vitamin C rich foods

Vitamin C is the most common deficiency seen in institutionalised adults (41%).

Also, vitamin C helps the body absorb iron. Fresh fruit juice or a starter containing citrus fruits is a good way to ensure iron from foods is absorbed well.

Vitamin C rich foods

Good sources of vitamin C are:

• Citrus fruits

• Green vegetables

• Peppers

• Tomatoes

• Potatoes (just under the skin)

B vitamins: B1 (thiamin) and folate

• B vitamins are water soluble which means they are not stored for long in the body. So try to include some of these foods every day.

• Diets containing too little B vitamins can lead to multiple deficiencies within a few months.

B vitamins: thiamin & folate

B1Found in wholegrain cereals, nuts, seeds and pulses (peas, all types of beans, including soya, and lentils)

FolateFound in green vegetables, especially broccoli, oranges, nuts, wholegrain cereals

B vitamins: vitamin B12

• Vitamin B12 is needed every day. Vegetarians get B12 from free-range eggs and dairy.

• Vegans get it from B12-fortified foods, such as breakfast cereals, margarines, nutritional yeast (e.g. Marmite) and soya milk.

• B12 from fortified foods is better absorbed than the B12 from meat, poultry and fish.

Vitamin A

Comes in two forms

• Pre-formed (retinol) – from animal foods.

• So-called ‘pro-vitamin’ form (carotenoids). Over 700 of these, including beta-carotene and lycopene (the protective pigment in tomato ketchup!)

Vitamin A

Hazards of excessAs we’ve seen in the survey, 2-3% of older people living in

institutions get too much pre-formed vitamin A (retinol) – found in animal products. Egg yolks, butter, milk, liver and fish oils are rich sources.

Deficiency is rare. But too much can increase risk of osteoporosis and hip fractures.

Vitamin D

• Like calcium, vitamin D is important for good bone health.

• We get most of our vitamin D from summer sunlight on our skin which is converted into vitamin D.

Further resourcesUK ListA geographical listing of ‘veggie friendly’ care homes, retirement complexes, food suppliers and other services that cater for older people and follow the VfL Code of Good Practice.

Caterer trainingOne-day training courses in conjunction with the renowned Cordon Vert Cookery School. Practical demonstrations, and the opportunity to taste and assess the foods prepared.

vegetarianforlife.org.uk