About vegetarian diets for teens Unit 9

2012 Copyright Pennington Biomedical Research Center

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VegetarianismWhat you need to know

Pennington Biomedical Research CenterAwesome.2Cents!


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This lesson will cover:

The vegetarian approach to eating What is vegetarianism? Types of vegetarian diets Becoming a vegetarian Key nutrients in vegetarian diets Significance of key nutrients Sources of nutrients


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A Healthful Approach

Consuming a diet high in fruits and vegetables reduces the risk for developing cancer, and reduces the risk for developing heart disease.

A vegetarian diet is high in fruits, vegetables, and contains less saturated fat and cholesterol, as well as more mono and polyunsaturated fat and fiber than a non-vegetarian diet.


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VegetarianWhat is it?

There is no single vegetarian eating pattern.

A healthy vegetarian diet consists primarily of the following plant-based foods: Dairy Legumes Whole grains Vegetables Fruits Nuts and seeds


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Types of Vegetarian Diets

Ovo-vegetarian

Lacto-ovo-vegetarian

Lacto-vegetarian

Vegan


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A Closer LookCharacteristics of Each Diet

o Lacto-ovo vegetarian: eats dairy products and eggs, but excludes meat, fish, and poultry

o Lacto-vegetarian: eats dairy products, but not eggs or meat, fish, and poultry

o Ovo-vegetarian: eats eggs, but not dairy products or meat, fish, and poultry

o Vegan: does not eat dairy products, eggs, meat, fish, & poultry

A true vegetarian eats no meat at all, including chicken & fish.

Least

strict

Most

strict

Vegetarian Diets

Not all vegetarian diets are the same. Some: : eliminate all red meat, poultry, and fish. More strict: also exclude eggs and milk products. All are mainly plant based. Protein sources in vegetarian diets are nuts, seeds,

legumes, dairy and eggs (if allowed).

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2012 7

KalickBA

Edit: poultry, and fish.


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Vegan Diets

Vegan diets are the most strict. They exclude all animal products, including gelatin and honey. Vegans eat all fruits and vegetables, lentils, nuts, seeds, and grains.


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Other Types

Semi-vegetarians and eat fish and a small amount of poultry.

A pesci-vegetarian is a person who eats fish, but not poultry.


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Choosing to Become a Vegetarian…

For much of the world, vegetarianism is largely a matter of economics. Meat and meat products are expensive.

However, in the developed countries, meat is not as expensive in relation to earnings, and people choose to be vegetarians for reasons other than economics.


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Becoming a VegetarianCommon Reasons

Common non-economic reasons for choosing to be a vegetarian:

parental preferences, religious beliefs, lifestyle factors, and health issues

Also out of concern over: animal rights or the environment


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Are Vegetarian Diets Healthy?Yes, they are

Adolescents who eat a vegetarian diet are more likely to consume less total fat and saturated fat, and eat more servings of fruits and vegetables.


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Are Vegetarian Diets Healthy?Yes, they are

American Dietetic Association (ADA) states that “appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.”

If you are a vegetarian, or are planning to become one, you must make sure you are still getting adequate amounts of essential nutrients.


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Getting Adequate Amounts of Nutrients

Could this be a Problem? Vegetarians need pay particular attention

to the following key nutrients in their diet:

Iron

Calcium

Protein

Vitamin D

Vitamin B-12

Zinc


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Significance of these Key NutrientsIron & Zinc

Iron Carries oxygen in the blood.

Girls need to be particularly concerned about getting enough iron. Iron supplement may be needed by female vegetarians.

Zinc Component of many enzymes, Plays a role in cell division, and in the formation of proteins.


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Significance of these Key Nutrients

Protein & CalciumProtein Protein maintains healthy skin bones, muscles, and organs

Calcium Essential for proper bone formationblood clottingnerve transmission muscle action


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Significance of these Key Nutrients

Vitamin D & Vitamin B-12Vitamin D Necessary for

calcium deposition into bonesto maintain proper blood calcium level normal immune function

Vitamin B-12 Essential for red blood cell production and to prevent anemiamaintaining healthy nerve cells making DNA


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Increasing Intake of IronChoose These More Often

[ Tip ] : Eat iron-containing foods with foods high in Vitamin C such as: citrus fruits and juices, tomatoes, and broccoli for increasing iron absorption from non-meat sources.

• Iron-fortified cereals

• Legumes like chickpeas, lentils, & baked beans

• Soybeans and tofu

• Dried fruit like raisins, prunes, and figs

• Pumpkin seeds

• Broccoli

• Blackstrap molasses

Non meat sources of iron:


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Increasing Intake of ZincChoose These More Often

• Dairy foods

• Whole grains

• Fortified cereals

• Dried beans

• Nuts

• Tofu

• Tempeh

• Other soy products


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Increasing Intake of ProteinChoose These More Often

• Egg

• Dairy products

• Soy products

• Meat substitutes

• Legumes

• Lentils

• Nuts and seeds

• Whole grains


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Increasing Intake of CalciumChoose These More Often

• Milk & yogurt

• Tofu

• Fortified soy milk

• Calcium-fortified OJ

• Green leafy vegetables like spinach, turnip & collard greens, kale, and broccoli

• Dried figs

• Nuts and seeds

• Whole grains


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Increasing Intake of Vitamin DChoose These More Often

• Milk

• Sunshine


• Fortified breakfast cereals


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Increasing Intake of Vitamin B-12

Choose These More Often

• Milk

• Eggs

• Cheese


• Fortified breakfast cereals


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What’s Best for Me?

For growing teens, a vegetarian diet that includes dairy products and eggs (lacto-ovo) is generally the best choice.

The more restrictive the diet, the more likely it will be low in: iron, protein, zinc, calcium, vitamin D, and Vitamin B-12.

Vegan and lacto-vegetarian need to make sure they get adequate nutrients by choosing the right foods.


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References1. American Heart Association. Vegetarian Diets. Accessed 9/14/2012:

http://www.heart.org 2. USDA. ChooseMyPlate.gov. Vegetarian Diets. Accessed 9/14/2012 :

http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html

3. Nemours Foundation. Becoming a Vegetarian. Available at: http://kidshealth.org/teen/food_fitness/nutrition/vegetarian.html

4. Office on Women’s Health. Girls’ Health. Nutrition – Vegetarian eating. Accessed 9/14/2012 : www.girlshealth.gov/nutrition/vegetarian/index.cfm

6. Vegetarian diet: How to get the best nutrition. Mayo Clinic. Accessed 9/14/2012 : http://www.mayoclinic.com/print/vegetarian-diet/HQ01596/METHOD=print

KalickBA

info no longer exists


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The Pennington Biomedical Research Center is a world-renowned nutrition research center.

Mission:To promote healthier lives through research and education in nutrition and preventive medicine.

The Pennington Center has several research areas, including:

Clinical Obesity Research

Experimental ObesityFunctional Foods

Health and Performance EnhancementNutrition and Chronic Diseases

Nutrition and the BrainDementia, Alzheimer’s and healthy aging

Diet, exercise, weight loss and weight loss maintenance

The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and

osteoporosis.

The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for

the public on various health issues.

We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the

clinical trials web page at www.pbrc.edu or call (225) 763-3000.

Authors: Heli Roy, PhD, RDShanna Lundy, MS

Division of EducationPhillip Brantley, PhD, DirectorPennington Biomedical Research CenterSteven Heymsfield, MD, Executive Director

Images credits

Microsoft clip art


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About vegetarian diets for teens Unit 9

Health & Medicine