Should You Be A Vegetarian?

Answers from nutrition science.

Trulie Ankerberg-Nobis, M.S., R.D.

truliea@gmail.com

My personal story

My personal story

The Historical Four Food Groups

MEAT MILK BREAD FRUITS &

VEGETABLES

Developed from industry pressures: FoodPolitics.com

The NEW Four Food Groups developed by PCRM

LEGUMES GRAINS VEGETABLES FRUIT

Nutritional Adequacy of Vegan Diets

“…appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.”

“Position of the American Dietetic Association

and Dietitians of Canada: Vegetarian Diets,”

Journal of the American Dietetic Association, June 2003

The Power of Plant Foods

Fruits and vegetables –reduced risk for cardiovascular disease, cancers, and other chronic diseases (such as macular degeneration and cataracts).

Legumes - sources of protein, fiber, and a variety of micronutrients and phytochemicals that may protect against disease.

The Power of Plant Foods

Nuts - lower risk for heart disease and lower mortality rates.

Whole-grains - reduced risk for heart disease, diabetes, high blood pressure, and stomach and colon cancers.

Heart Disease: #1 Killer

Framingham Heart Study 150 mg/dl cholesterol 1% incr in cholesterol; 2% incr in risk

Ornish Heart Study Can reverse disease with low fat veg diet, stress reduction and

exercise

Dangerous foods: saturated fats and cholesterol, trans fats

Major sources: animal foods and processed foods Highest source of saturated fat in American diet: dairy products Only animal foods have cholesterol

Cancer: #2 Killer

ESTIMATED PERCENTAGES OF CANCER DUE TO SELECTED FACTORS*

Diet 35-60% Tobacco 30%

Alcohol 3% Radiation 3%

Air and Water Pollution 1-5% Medications 2%

* These figures are rough estimates based on data from: Cancer Rates and Risks, National Cancer Institute (Washington, DC: 1985), and R. Doll and R. Peto, Journal of the National Cancer Institute, 1981, 66(6):1191-1308. Other factors may also play a role in certain forms of cancer and are not included in this table. Categories may overlap. For example, both tobacco and alcohol contribute to esophageal cancer.

Cancer and diet

Foods rich in fat and oils affect digestive cancers and sex-hormone cancers

E.g. colon, rectum, prostate, breast The difference between a low-fat vegetarian diet and

an omnivorous one = 1500 g fat/month.

Protective dietary components Fibers from whole grains and colon and rectum cancers Fiber helps to rid the body of excess hormones protecting

against prostate and breast cancer There is no fiber in any animal product

Plant nutrients: Beta-carotene, vitamin C

Vegetarians and disease

“Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol and animal protein,as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamin C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians as well as lower rates of death from ischemic heart disease;… also lower blood cholesterol levels; lower blood pressure; lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.”

Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets,” Journal of the American Dietetic Association, June 2003

What about getting enough protein?

Plants = the source of all protein on earth! Cows did not eat other cows for protein! Green vegetables

There are nine essential amino acids we need to obtain from the foods we eat

As long as you're meeting your energy needs and eating a varied diet, you'll get enough protein

Protein Sources

Beans Whole Grains Veggie Burgers Nuts/ Nut Butters Tofu/ Tempeh Soy Milk

But isn’t fish healthy?

• Although fatty fish, compared to red meat, has been associated with less cardiovascular risk, fish and shellfish often contain mercury and other environmental toxins •Affects central nervous system, cardiovascular health, reproduction, immune function and are possibly carcinogenic •Other nutritional problems

•Contribute to already high intakes of animal protein

•High protein diets associated with increased risk for kidney problems, osteoporosis and complications with diabetes

•Contribute to saturated fat and cholesterol intake

Safer N-3 fatty acid sources

Flax seed and flaxseed oil Walnuts Soybeans, tofu, and soybean oil Canola oil Leafy greens and other vegetables Beans Whole grains

But isn’t milk important for health?

Milk is species specific- For example, Dogs don't drink goat's milk

Many people don’t drink milk because they are lactose intolerant. 70% of world’s population

Lactose intolerance is a natural process that occurs after an infant stops breast-feeding

Plant Calcium Vs. Cow’s Milk Calcium

Plant sources contain:

Fiber Phytochemicals Vitamin K Salicylic acid Plant protein

Cow’s milk contains: Nothing from plant

column Saturated fat Cholesterol Animal protein Lactose Hormones Contaminants

“Where will I get my calcium from?”

Plant foods are good sources of calcium Absorption rate of calcium from plants

compared with cow’s milk Green vegetables 52-64% Cow’s milk 32%

Mg Calcium in 100 Calories of:Bok choy 1,055

Turnip greens 921

Collard greens 559

Kale 455

Romaine lettuce 257

Tofu 236

Milk 194

Fish 38

T-bone steak 5

Pork chop 2

Recommendations for Bone Health

Get some physical activity! Achieve positive calcium balance by avoiding

calcium depleters animal protein high sodium foods caffeine refined sugars excessive vitamin A supplements

Meet other nutrient needs: protein, potassium, vitamins D, K, and C, magnesium, boron

High intake fruits and vegetables

Vitamin B12

Only found in animal products

It’s present in the soil, so we used to be able to get B12 from vegetables that were unwashed

Where Vegans Should Be Cautious

Ensure an adequate intake of Vitamin B12 and Omega 3 fatty acids Other nutrients that can be low: Vitamin D, some

minerals Make whole plant foods the staples of your diet

Not french fries, fried foods, processed foods, sugary foods

Don’t smoke, get some exercise, keep health body weight

Vitamin B12

What can vegans do since they don’t eat animal products? Fortified soymilks and breakfast cereals. Multi-Vitamin Recommended intake:

2 mcg/ day

But isn’t a diet with fortified foods unnatural and not optimal?

Most people do not consume a “natural” diet Times change so new foods with fortified

nutrients are created E.g. vitamin D and living near the equator

Fortified foods and supplements allow for more people to meet all their nutrient needs

We should remember the rest of world when making diet choices

Where omnivores should be cautious

Study found that omnivores are often deficient in 7 nutrients

Calcium, iodine, vitamin C, vitamin E, fiber, folate, and magnesium

Most people do not consume enough fruits and vegetables

Most consumed vegetable in US: potatoes as french fries or chips; ketchup as a vegetable – the least nutritious

Study found that vegetarian teens’ diets contained more nutrients than omnivores

So what should a vegan diet look like?

Often, much like an omnivorous diet!

BREAKFAST #1

1 cup oatmeal with cinnamon and raisins and 1/2 cup fortified soymilk

1 slice toast with 1 tablespoon almond butter and jam

1/2 grapefruit

BREAKFAST #2

3 oatmeal pancakes with applesauce topping

1 glass of calcium-fortified orange juice

Fresh fruit

BREAKFAST #3

Raisin Bran with soymilk and sliced banana

Toast with peanut butter and jam

Orange juice

LUNCH #1

Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce

Carrot sticks Fresh Fruit Pretzels

LUNCH #2

Bean burritos: black beans in corn tortillas, topped with chopped lettuce, tomatoes, and salsa

Spinach salad with tahini-lemon dressing Fresh Fruit Fortified juice or soymilk

LUNCH #3

Salad of mixed greens with assorted vegetables, ½ cup beans, croutons, and low-fat salad dressing

Whole grain bagel Fresh fruit

DINNER #1

Steamed vegetables and cannelini

beans over pasta with marinara sauce 1 cup steamed collard greens drizzled with

lemon juice Baked apple

DINNER #2

Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy)

Cantaloupe chunks drizzled with fresh lime juice

Fortified juice or rice milk

DINNER #3

Veggie chili over

Baked sweet potato Side salad ½ cup sorbet Fortified juice

HEALTHY SNACKS

Banana soymilk shake

(Fresh Samantha for example) Fresh or dried fruit Popcorn Granola Bars Nuts Carrots/ Celery and hummus

Making the switch!www.TryVeg.com is helpful

Choosing the approach: Gradual or Cold- Tofu?

Overnight Approach: works best when you've done your research,

are surrounded by support, are free from other major life distractions.

Choosing the approach: Gradual or Cold- Tofu?

Gradual Approach: eating habits are more likely to stick.

Begin by learning some basic vegetarian nutrition, grocery shopping and stocking your kitchen with veg.

staples, learning about meal planning and new recipes “Support” network: like minded friends and relatives;

becoming part of a community with these interests

Choosing the approach: Gradual or Cold- Tofu?

Begin by cutting out the meat: Try having meatless meals two to three times

a week. Begin with favorites such as spaghetti with

tomato sauce, vegetarian pizza, bean burritos, etc.

Try some veggie convenience foods: Veggie dogs, garden burgers, hummus and

pita bread, bean dip with veggies

Avoid the Coke and French fries Trap

Be Careful! Be Healthy! None of us are immune to junk food!!

Stocking the Vegetarian Pantry

Look at the vegetarian foods you already have and the vegetarian meals you usually eat.

You probably already eat many vegetarian or vegan meals, or meals that could easily be made vegetarian.

Stocking the Vegetarian Pantry

Food Group Bread, grains, cereals

Product Whole grain mixes: pancakes,

baking mixes Bulk grains: rice, barley, pasta,

oats Whole grain breakfast cereals Breads, rolls, muffins, bagels,

English muffins, tortillas Frozen waffles and low-fat

muffins

Stocking the Vegetarian Pantry

Food Group Legumes

Product Bean or lentil soup Black bean burritos or

tacos Canned beans and

Vegetarian baked beans 

Tofu

Stocking the Vegetarian Pantry

Food Group Fruits and Vegetables Meat substitutes

Dairy Substitutes

Product All kinds and all

varieties Veggie burger patties Veggie sausage Soy milks Soy cheeses

Stocking the Vegetarian Pantry

Food Group Convenience foods

Product Morningstar Farms

Stuffed Sandwiches Mock Chicken patties Frozen veggie pizza Soup in a cup

Top 10 Vegetarian Convenience Foods

1. Soymilk 2. Powdered

vegetarian egg replacer

3. Vegetarian burger patties and hot dogs

4. Whole grain breakfast cereals

5. Tempeh and Tofu

6. Canned beans 7. Frozen entrees 8. Hummus and

Peanut Butter 9. Instant soups 10. Tomato sauce

For more information

Online: The Physicians Committee for Responsible

Medicine (PCRM): http://www.pcrm.org

Summary of nutrition science;For more information see:

Online: The Physicians Committee for Responsible

Medicine (PCRM): http://www.pcrm.org The Cancer Project:

http://www.cancerproject.org/ www.TryVeg.com www.TryVegetarian.com

For more information

Books: Complete Idiots Guide to Being Vegetarian by

Suzanne Havala, MS, RD

Becoming Vegan

by Brenda Davis, RD &

Vesanto Melina, MS, RD