Veggie Diets
Transcript of Veggie Diets
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Vegetarian Nutrition
Reed Mangels, PhD, RD, LDNOctober 4, 2012
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Plan for Today
Introduction and Definitions
Health Effects of Vegetarian Diets Key Nutrients for Vegetarians
Meal Planning Tools
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What is a Vegetarian?
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What Is a Vegetarian?
Vegetariansdo not eat meat, poultry, or fish.
Lacto-ovo vegetarianseat dairy products andeggs.
Lacto vegetarians use dairy products but not
eggs.
Vegansare vegetarians who avoid all animal
products including dairy products and eggs.
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Other Types of Vegetarian or Near-
Vegetarian Diets
Raw foods
Fruitarian Macrobiotic diet may include limited amounts
of fish. Diet based on grains, vegetables,soups.
Semi-vegetarian (poorly defined)
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Some Foods Excluded from VegetarianMenus
Products containing meat, poultry and fish
Gelatin Chicken or beef broth
Worcestershire sauce (contains anchovies)
Lard Animal-derived flavoring
Oyster sauce
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How Many Adults are Vegetarian?
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How Many Adults are Vegetarian?
About 3% of adults in the United States are
vegetarian. 5% of women, ages 18-34 are vegetarian.
1% of US adults are vegan.
An additional 1% of US adults are veganexcept for honey.
2009 Harris poll, VRG
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How Many Children Are Vegetarian?
8-18 year olds in the United States:
3% are vegetarian
1% are vegan An additional 1% would be vegan, except
for honey
Based on 2010 Harris poll:
http://www.vrg.org/press/youth_poll_2010.php
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Reasons For Vegetarianism
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Reasons For Vegetarianism
Health benefits
EcologicalReligious concerns & spiritual beliefs
Dislike of meat
Compassion for animalsBelief in non-violence
Economics
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Vegetarianism and Religion
Seventh-day Adventists
Widely studied
~40-50% are vegetarian
No smoking, alcohol
Emphasize healthy lifestyle
Jains Only religion unconditionally vegetarian
Frequently lacto vegetarian; may be vegan
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Health Effects of Vegetarian
Diets
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Life Expectancy at Birth
66
68
7072
74
76
78
80
82
84
86
Age(years)
Female Male
SDA
Veg SDA
US
Arch Intern Med 2001;161:1645-52.
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Diet, BMI, DM, Htn: Results from AHS-2
Diet group Mean
BMI
Diabetes
(RR)
Hypertension (RR)
Nonvegetarian 28.26 1.00 1.00
Red meat, fish, poultry< once/wk 27.00 0.72 0.77
Fish 25.73 0.49 0.62
Lacto-ovo 25.48 0.39 0.45
Vegan 23.13 0.22 0.25
Am J Clin Nutr.2009;89(suppl):1607S-12S.
15
Results are based on preliminary analyses adjusted for age, gender, and race.
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Health Benefits of Vegetarian Diets
Decreased mortality from CHD
Lower blood total and LDL cholesterol
Reduced risk of:
Obesity
Hypertension
Type 2 diabetes Colon and prostate cancer
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Vegetarian Status and Obesity among SDAs
22
22.5
2323.5
24
24.5
25
25.5
26
26.5
BMI
Female Male
Veg
Semi-Veg
Non-Veg
Am J Clin Nutr 1999;70:532S-8S.
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Why do you think vegetarians have a lowerrisk for many chronic diseases?
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Potential Health Benefits of Vegetarian
Diets
HIGHER IN:
Fiber
Magnesium and
potassium
Vitamin C, vitamin E,
and folate Carotenoids, flavonoids,
plant sterols, and other
phytochemicals
LOWER IN:
Saturated fat
Cholesterol
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Potential Concerns with Lacto-ovo
Vegetarian Diets
Bioavailability of iron and zinc
Excess intake of saturated fat and cholesterol (if
over-reliant on high-fat dairy products and eggs)
Vitamin B12?
DHA/EPA (omega-3 fatty acids)
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Potential Concerns with Vegan Diets
Bioavailability of iron and zinc
Vitamin B12
Calcium
Vitamin D
DHA/EPA (omega-3 fatty acids)
Calories (pregnancy and childhood)
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Key Nutrients for Vegetarians
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Protein
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Myths about Vegetarians and Protein
We need meat to get enough protein
Plant protein lacks essential amino acids and
is poor quality Vegetarians must carefully complement
protein at each meal
Athletes cannot be vegetarian because oftheir high protein needs
Vegetarian diets cannot meet needs ofpregnant/lactating women or of children
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Sample Menu Showing How Easy it is
to Meet Protein NeedsBreakfast: 1 cup Oatmeal 6 grams
1 cup Soymilk 7 grams
1 Bagel 9 grams
Lunch: 2 slices Whole Wheat Bread 5 grams
1 cup Veg. Baked Beans 12 grams
Dinner: 5 oz firm Tofu 11 grams
1 cup Broccoli 4 grams
1 cup Brown Rice 5 grams
2 Tbsp Almonds 4 gramsSnack: 2 Tbsp Peanut Butter 8 grams
6 Crackers 2 grams
TOTAL 73 grams
Protein recommendations for avg male: 56-70 grams
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Protein in Common Vegetarian Foods
Soybeans, 1 c 29 g
Tofu, firm, 5 oz 24 gDried beans, lentils, 1 c 10-18 g
Tempeh, c 15 g
Veggie burger, 1 13 g
Peanut butter, 2 T 8 g
Soymilk or Cows milk, 8 oz 8 g
Grains, cooked, 1 cup 4-8 g
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Myths about Vegetarians and Protein
We need meat to get enough protein
Plant protein lacks essential amino acids and
is poor quality Vegetarians must carefully complement
protein at each meal
Athletes cannot be vegetarian because oftheir high protein needs
Vegetarian diets cannot meet needs ofpregnant/lactating women or of children
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Amino Acids in Vegetarian Foods
0
10
20
30
40
50
60
70
80
Kidney Beans Brown Rice Soybeans Broccoli Scoring
Pattern
Lysine
Threonine
Sulfur Aas
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If you only ate one food, how much would
be needed to provide the recommended
amount of all essential amino acids?
6-1/2 large potatoes
OR 2-1/2 cups of tofu
OR
15-1/2 cups of rice
Any one of the above foods, eaten in the amount
specified would provide the recommended amounts
of all essential amino acids for an adult man.
Women would need about 20% less of each food.
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Myths about Vegetarians and Protein We need meat to get enough protein
Plant protein lacks essential amino acids and
is poor quality Vegetarians must carefully complement
protein at each meal
Athletes cannot be vegetarian because oftheir high protein needs
Vegetarian diets cannot meet needs ofpregnant/lactating women or of children
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How much protein do athletes need?
What is an athlete?
The average person needs 0.8 grams of
protein per kilogram body weight or about
0.45 grams of protein per pound.
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Protein for Athletes
Protein recommendations for athletes are
controversial
Endurance athletes involved in heavy training
may need 1.2 to 1.4 grams of protein per
kilogram body weight (0.5 to 0.6 grams per
pound) Strength athletes involved in heavy training may
need 1.6 to 1.7 grams of protein per kilogram
body weight (0.7 to 0.8 grams per pound)
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Myths about Vegetarians and Protein We need meat to get enough protein
Plant protein lacks essential amino acids and
is poor quality Vegetarians must carefully complement
protein at each meal
Athletes cannot be vegetarian because oftheir high protein needs
Vegetarian diets cannot meet needs ofpregnant/lactating women or of children
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Protein in Pregnancy and Lactation
RDA is 25 g higher in 2ndand 3rdtrimesters and when
lactating (1.1 g/kg)
Many women have this amount of protein in their
diet before becoming pregnant
Additional calories (+340 calories 2ndtrimester, +450
calories 3
rd
trimester) Focus on good sources of protein (soy, dairy, eggs,
beans, nuts)
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Sample Menu Showing How Easy it is
to Meet Protein NeedsBreakfast: 1 cup Oatmeal 6 grams
1 cup Soymilk 7 grams
1 Bagel 9 grams
Lunch: 2 slices Whole Wheat Bread 5 grams
1 cup Veg. Baked Beans 12 grams
Dinner: 5 oz firm Tofu 11 grams
1 cup Broccoli 4 grams
1 cup Brown Rice 5 grams
2 Tbsp Almonds 4 gramsSnack: 2 Tbsp Peanut Butter 8 grams
6 Crackers 2 grams
TOTAL 73 grams
Protein recommendations for pregnancy/lactation: 71 grams
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Protein for Children
Vegan children may have somewhat higher protein
needs than nonvegan children due to the amino acid
composition and digestibility of plant proteins.
A conservative estimate is a 30-35% increase for 1-2
year olds, 20-30% for 2-6 year olds, 15-20% for >6
years.
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Protein for Children
Using these estimates, a 1-2 year old vegan would
need 15-16 g of protein per day; a 2-3 year old would
need 17-18 g/day.
These foods together provide a total of 23-39 g of
protein:
2-3 cups soymilk or breast milk2 servings (1/4 cup each) beans, tofu
6 servings (1/2 slice bread or cup grains or pasta)
2 servings (1/4 cup each) vegetables.
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Protein
Vegetarian diets generally contain adequate
amounts of protein if energy is adequate and
a variety of foods are eaten.
Choosing a variety of protein sources can
ensure amino acid adequacy
Combining complementary proteins at meals
is not necessary to ensure adequate protein
intake.
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Meeting Protein Needs
Be sure to meet energy needs and get
adequate carbohydrate.
Generally, athletes meet or exceed protein
requirements without supplements.
Calculate protein intake vs protein needs.
If necessary add 1 or more serving of protein-
rich foods.
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Iron
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Iron Status
Studies report no significant difference in
incidence of iron deficiency anemia invegetarians compared to nonvegetarians
Vegetarians typically have lower iron stores as
indicated by serum ferritin levels
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Iron Heme vs. non-heme iron
Inhibitors
Enhancers
Do vegetarians need more iron?
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Inhibitors of Iron Absorption inVegetarian Diets
Phytates (whole grains, legumes including
soy, nuts, seeds, vegetables)
Tea, coffee, cocoa (polyphenols)
Calcium from foods and supplements
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Enhancers of Iron Absorption inVegetarian Diets
Vitamin C (ascorbic acid) Other organic acids including citric acid
Fermented foods including sauerkraut, soy
sauce, and sourdough bread
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Iron RDA
Men, 19 and older 8 mg
Women, 19-50 18 mg
Women, 51 and older 8 mg
Vegetarians may need as much as 1.8 times more
iron because of factors in a vegetarian diet that
interfere with iron absorption.
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Vegetarian Sources of IronFood Portion Iron (mg)
Tofu cup 6.6
Instant oatmeal 1 packet 8.2
Fortified breakfast
cereal 1 oz
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Zinc
Phytate inhibits zinc absorption.
Vegetarians may require as much as 50% morezinc than non-vegetarians.
Little is known about zinc status of vegetarians.
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Calcium
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Factors Affecting Calcium Absorption
Enhancers Lactose
Inhibitors Phytates (from beans, nuts, whole grains)
Oxalates (from spinach, chard, beet greens,
rhubarb)
Excess Phosphorus and Magnesium (from
supplements, usually)
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Calcium Sources for Vegans
Tofu processed with calcium sulfate
Calcium-fortified juice
Calcium-fortified soymilk
Collard greens, turnip greens, kale
Broccoli
Bok choy
Soybeans
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1 cup of milk has 96 mg absorbable
calcium. So do these foods:
cup Chinese cabbage
0.6 - 1 cup calcium-fortified juice
1 cup bok choy
1-1/3 cups calcium-fortified soymilk
1-1/2 cups kale
5.4 ounces calcium-set tofu 2 cups white beans
2-1/4 cups broccoli
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Vitamin B12Status
0% 20% 40% 60% 80% 100%
Non Vegetarians
Vegetarians
Vegans
Defiicient
Depleted
Sufficient
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Vitamin B12
LOVs get vitamin B12from dairy products and
eggs
Vegans get vitamin B12from fortified foods
Vitamin B12supplements are another source
of this vitamin Foods like tempeh, sea vegetables, and miso
are not reliable sources of vitamin B12
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Foods Reported to Provide
Vitamin B12That DontAlgae Miso Rainwater Most sea
vegetables
Shiitakemushrooms
Sourdough bread Soybeans Spirulina Tempeh Umeboshi plum
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Vitamin B12 Content Of Selected
Foods Vegetarian Support Formula
Nutritional yeast, 1 T 1.5 g
Fortified soymilk, 8 oz 0.8-3.2 g Fortified ready-to-eat cereals,
1 oz 0.6-6 g
Fortified meat analog, 1 oz 0.5-1.2 g Cows milk, 8 oz 1 g
Large egg 0.6 g
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Menu Planning
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Appendix 8 Lacto-Ovo Vegetarian Adaptation
of the USDA Food Patterns...........81Appendix 9 Vegan Adaptation of the USDAFood Patterns .......................................82
http://health.gov/diet
aryguidelines/
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Position of the American Dietetic
Association: Vegetarian Diets; 2009It is the position of the American Dietetic Association
that appropriately planned vegetarian diets,
including total vegetarian or vegan diets, arehealthful, 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
lifecycle, including during pregnancy,lactation,infancy, childhood, and adolescence, and for
athletes