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Optimizing the Vegetarian DietInformation for:
Registered Dietitians &Vegetarians
The Healthy Vegetarian
Presented by Brandy Ogg
What are the proven health benefits?According to the American Dietetic Association:Decreased Body Mass IndexLower Rates of Ischemic Heart DiseaseLower Blood CholesterolLower Blood PressureLower Rates of Hypertension, Type II Diabetes, Prostate,
and Colon Cancer
Dietary ModificationsLow CholesterolLow Saturated Fat Intake Increased Complex CHO ConsumptionIncreased Fiber IntakeIncreased Folate in the DietNumerous Phytochemicals
What type of vegetarians exist?
Lacto Lacto-ovo
Vegetarian Types
Semi-vegetarian VeganNo meat, fish or fowl
Nutrient-related Concerns
Stereotypical SituationMacronutrients, Trace Minerals & Vitamins
ProteinIronCalcium Vitamin B-12N-3 Fatty Acids
Protein Quality and QuantityQ. Do plant foods provide the indispensable amino acids?
A.Diets that combine protein sources from a variety of plant foods will provide the indispensable amino acids.
Protein Quality and Quantity
Non-Vegetarian- Average Protein Needs: (10-15% of our diet)body weight(lbs)/2.2kg x .8gram
Lacto-ovo or Lacto-Vegetarian- Average Protein Needs: body weight/2.2 x .8-1grams (slight increase)
*Vegan- Average Protein Needs:body weight/2.2 x 1.3-1.8grams (10% increase)
*Plant proteins are not digested as well as animal proteins. • Infants > 6 yrs old should increase by 15 to 20%
Top rated plant protein sources1. Soy products2. Legumes3. Grains 4. Meat Analogs*5. Nuts6. Nut Butters7. Vegetables
Enhance Iron AbsorptionNon-heme Iron Sources
Pair with………..Vitamin C
Dark Leafy Green Vegetables (DLGV’s):
Whole GrainsLegumesNuts
Enhance Iron Absorption
Other Enhancers Inhibitors
Organic Acids (Fruits and Vegetables)
Iron fortified foodsFermented FoodsCast Iron Cookware
Tannins: • WinePhytate:• Beans (soaking)•Breads: (leavening)•Calcium: Competes for absorption
Calcium Sources for Vegetarians
Broccoli Fort if ied Fruit Juices
Calcium Sources
Fortif ied Cereals Almonds
Bone health is the main concern.
Enhances AbsorptionIncreases Calcium Loss
ProteinVitamin D
Oxalate: SpinachPhytateExcessive sodium intakeUse of diuretics: CaffeineExcessive animal protein
intake (sulfur containing AA’s)
Soft drinks due to phosphoric acid
Other Factors Promote Bone Health
Vitamins and minerals Exercise
Essential Fatty Acids-may be protective
Fat soluble vitamins: A,D & K
Water Soluble B VitaminsMinerals:
Mg,Mn,Ca,Zn,K,B,&Cu
Must be weight-bearing!
The B-12 ChallengeDoesn’t naturally occur in plant foodsMust seek out fortified products that contain active B-12Symptoms of B-12 deficiency are masked due to high folate
levels in vegetarians.If > 50 yrs, B-12 supplementation is recommended
regardless of diet.*More B-12 is absorbed when taken in frequent, smaller
amounts compared to one large dose. 5ug of crystalline B-12= 60% absorption vs. one dose of 500ug = ≤ 1%
B-12 Sources for Vegetarians
Nutrit ional Yeast Other Alternatives
*Requires cold storage and must be kept away from light.
Omega-3 Fatty AcidsAdequate Intakes (AI’s): Women- 1.1g
Men- 1.6g/day
Vegan- lacks DHA/EPA: No fish is consumed:
AI = 2.2 - 4.4grams/day N-6: Alpha Linoleic Acid: found abundantly in plantsdecreased CD risk; lowers LDL cholesterol.
N-3: Alpha Linolenic Acid: found in fish as a preformed source of DHA/EPA and is more effective in reducing TAG’s than n-6.
Sources of Omega-3’s in PlantsGround Flaxseeds HempseedsCanola oilWalnutsSoy BeansDGLV’sWheat Germ
*Not direct sources of DHA/EPA but the body can convert them.
Current Recommendations
In Agreement Semi-Vegetarians
American Heart Association
American Dietetic Association
Consume “2 servings per week, preferably of fatty fish.” Mackerel & Salmon
Low fat fish are much lower in Omega-3’s: Tilapia, Catfish, Tuna
1. Follow the Vegetarian Food Guide
2. Ensure Caloric Intake is AdequateToo many calories: Fat & Sugar Dairy vs. Meat Potato Chips vs. Veg. Excess Junk
Too little calories: Anorexia Nervosa Iron-deficient anemia Fatigue Excess Fiber
3. Eat whole grains > whole grain product.Intact Whole GrainsQuinoaBarleyMilletRyeBrown Rice
*Listed as the only ingredient.
Whole Grain Products
* Listed amongst other ingredients
4. Choose protein sources wiselyConsume 2-3 servings of beans or meat alternatives daily &
include variety. Lentil SoupVeggie burgersSoymilkAmy’s Bean Burrito
5. Be on the Lookout for:
Iron FYI: - malt-o-meal has 60% iron Calcium: Soymilk is fortified=calcium %milk
Omega 3’s - Eat nuts and seeds.
B-12 – Choose the best option for you.
Plant Mineral Sources
6.Choose a variety of different colors.
Cancer Preventing Phytochemicals
DGLV’sCruciferous Red Fruits-anthocyaninsYellow-white-
anthoxanthins
The Trend is Your Friend!The National Restaurant Association Reports:FYI: 8/10 restaurants with table service offer vegetarian
entrees. FYI: 2.8 billion was profited by US Food companies
marketing vegetarian food items.
The Vegetarian Lifestyle is gaining popularity!!!
Famous Quote"Nothing will benefit health or increase chances of survival on
earth as the evolution to a vegetarian diet."
Numerous Resources for VegetariansHappycow.net- Guide to Vegetarian RestaurantsThe Vegetarian Resource Group (vrg.org)- Dietitian
ReviewedUSDA’s MyPyramid.govEvidence Analysis Library(EAL)- for ADA MembersVegetariannutrition.net: Vegetarian Nutrition Dietetic
Practice GroupThemeatrix.com