vegetarian presentation 8 16
TRANSCRIPT
![Page 1: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/1.jpg)
Optimizing the Vegetarian DietInformation for:
Registered Dietitians &Vegetarians
The Healthy Vegetarian
Presented by Brandy Ogg
![Page 2: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/2.jpg)
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
![Page 3: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/3.jpg)
Dietary ModificationsLow CholesterolLow Saturated Fat Intake Increased Complex CHO ConsumptionIncreased Fiber IntakeIncreased Folate in the DietNumerous Phytochemicals
![Page 4: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/4.jpg)
What type of vegetarians exist?
Lacto Lacto-ovo
![Page 5: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/5.jpg)
Vegetarian Types
Semi-vegetarian VeganNo meat, fish or fowl
![Page 6: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/6.jpg)
Nutrient-related Concerns
Stereotypical SituationMacronutrients, Trace Minerals & Vitamins
ProteinIronCalcium Vitamin B-12N-3 Fatty Acids
![Page 7: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/7.jpg)
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.
![Page 8: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/8.jpg)
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%
![Page 9: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/9.jpg)
Top rated plant protein sources1. Soy products2. Legumes3. Grains 4. Meat Analogs*5. Nuts6. Nut Butters7. Vegetables
![Page 10: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/10.jpg)
Enhance Iron AbsorptionNon-heme Iron Sources
Pair with………..Vitamin C
Dark Leafy Green Vegetables (DLGV’s):
Whole GrainsLegumesNuts
![Page 11: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/11.jpg)
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
![Page 12: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/12.jpg)
Calcium Sources for Vegetarians
Broccoli Fort if ied Fruit Juices
![Page 13: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/13.jpg)
Calcium Sources
Fortif ied Cereals Almonds
![Page 14: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/14.jpg)
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
![Page 15: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/15.jpg)
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!
![Page 16: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/16.jpg)
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%
![Page 17: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/17.jpg)
B-12 Sources for Vegetarians
Nutrit ional Yeast Other Alternatives
*Requires cold storage and must be kept away from light.
![Page 18: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/18.jpg)
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.
![Page 19: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/19.jpg)
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.
![Page 20: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/20.jpg)
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
![Page 21: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/21.jpg)
1. Follow the Vegetarian Food Guide
![Page 22: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/22.jpg)
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
![Page 23: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/23.jpg)
3. Eat whole grains > whole grain product.Intact Whole GrainsQuinoaBarleyMilletRyeBrown Rice
*Listed as the only ingredient.
Whole Grain Products
* Listed amongst other ingredients
![Page 24: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/24.jpg)
4. Choose protein sources wiselyConsume 2-3 servings of beans or meat alternatives daily &
include variety. Lentil SoupVeggie burgersSoymilkAmy’s Bean Burrito
![Page 25: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/25.jpg)
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
![Page 26: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/26.jpg)
6.Choose a variety of different colors.
Cancer Preventing Phytochemicals
DGLV’sCruciferous Red Fruits-anthocyaninsYellow-white-
anthoxanthins
![Page 27: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/27.jpg)
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!!!
![Page 28: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/28.jpg)
Famous Quote"Nothing will benefit health or increase chances of survival on
earth as the evolution to a vegetarian diet."
![Page 29: Vegetarian Presentation 8 16](https://reader031.vdocuments.net/reader031/viewer/2022020218/55a6db701a28abfe668b469f/html5/thumbnails/29.jpg)
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