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 ConcernsStereotypical Situation

Macronutrients, 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 sources

1. 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 Fortified Fruit Juices

Calcium Sources

Fortified 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 ExerciseEssential Fatty

Acids-may be protective

Fat soluble vitamins: A,D & K

Water Soluble B Vitamins

Minerals: 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

Nutritional Yeast Other Alternatives

*Requires cold storage and must be kept away from light.

Omega-3 Fatty AcidsAdequate Intakes (AI’s): Women- 1.1gMen- 1.6g/dayVegan- 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 Plants

Ground 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 Adequate

Too 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 wisely

Consume 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 Vegetarians

Happycow.net- Guide to Vegetarian Restaurants

The Vegetarian Resource Group (vrg.org)- Dietitian Reviewed

USDA’s MyPyramid.govEvidence Analysis Library(EAL)- for ADA

MembersVegetariannutrition.net: Vegetarian

Nutrition Dietetic Practice GroupThemeatrix.com