30
Types of and possible benefits of vegetarian diets. Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie October 20, 2011 Ruth Charles Consultant Paediatric Dietitian
Types of and possible benefits of vegetarian diets.
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ieOctober 20, 2011
Ruth CharlesConsultant Paediatric Dietitian
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Key nutrition issues & vegetarianism
• Irrespective of why the diet is being followed carefully planning is required.
• By avoiding animal food sources several essential nutrients are compromised and need replacement.
• Assess if any “special” nutrition background needs: Pregnancy, breastfeeding, weaning, childhood,
puberty.
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Potential positive health benefits of vegetarian diets
With increased in take of Low GI foods: Wholegrains, fresh fruit, vegetables, pulses.
Reduced risks of :Heart diseaseNIDDM type 2 diabetes ObesityCertain cancers
Lower blood cholesterol levels.
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Glycaemic index (GI)
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
October 20, 2011
Metabolic syndrome
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Potential nutrition issues & vegetarianism
Reduced availability of sources of:-high biological value (HBV) protein: muscle growth and repair.
-haem Iron: healthy blood -vitamin B12: Healthy blood-reduced readily absorbed calcium & active Vitamin D: Bone and dental health-zinc: growth in infants & children-omega fats: cardiovascular health-selenium: brazil nuts, fish-iodine: thyroid function
Compromised calorie (energy) intakes especially in those with special needs: bulk, high fibre, roughage, non starch polysaccharides
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
• Compromised calorie (energy) intakes if diet is high in bulk/high fibre/roughage/ non starch polysaccharides.
• Vegetarianism ≠ healthy, unless food pyramid guidelines are followed.
• Attention to top shelf of food pyramid
October 20, 2011
Potential nutrition issues & vegetarianism
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Protein
Amino acids = building blocks of proteinSome amino acids are essential.Protein from animal sources contain the complete mix of essential
amino acids, few plants do. Soya, quinoa and hemp: plant foods containing all the essential
amino acids.Most other plant proteins provide some, with each plant providing
a different combination. A mixture of different plant proteins over the course of a days
meals, is required to get all the essential amino acids the body needs.
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Vegan sources of protein
• Beans, lentils and chickpeas • Soya and soya products e.g. soya dairy
alternatives, tofu, soya nuts and soya mince• Seeds • Nuts and nut butters (e.g. peanut butter)• Grains such as wheat (found in cereals, pasta and
bread), rice and maize, quinoa and hempVegetarian sources: Milk, yogurt, cheese, eggs,mycoprotein such as Quorn (has added egg)October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Vegan sources of Iron
Dried fruitBeans and lentils Leafy green vegetables
Sesame seedsNutsWholemeal bread
Non meat sources of iron =non haem iron = less easily absorbed
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Vitamin B12
Role: prevention of pernicious anaemiaSources:Eggs and dairy foods Vegans should consider including fortified foods
containing Vitamin B12 and B2 (check the label). Yeast extractSoya milk, yoghurts and dessertsBreakfast cerealsCertain brands of rice drinks and oat drinks (check the
label)October 20, 2011
CalciumSources:Dairy foods are a rich source of calcium(cows/sheep/goat milk, cheese, yogurt)
Elemental calcium and is most readily absorbedNon dairy sources:TofuCalcium-fortified foods e.g. soya milk, yoghurts and puddings; rice/ oat drinks; and fruit juiceGreen leafy vegetables, especially kale and pak-choi (spinach contains calcium bound to
oxalate this greatly reduces its absorption making it a poor source of usable calcium)Brown and white breadSesame seeds and tahiniNutsDried fruit e.g. apricots and figs
Note: Calcium supplements have lower levels of elemental calcium: calcium carbonate/citrate/phosphate. Divided doses are better than once daily.
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Vitamin D-a hormone?
Role: Low levels of vitamin D leads to weak bones, severe cases low levels of vitamin D can cause rickets in children and osteomalacia in adults.
Plays an important role in helping the immune system. May help prevent illnesses like diabetes, heart disease, rheumatoid arthritis, multiple sclerosis as well as some
forms of cancer.
Sources: UVB radiation with a wavelength of 290–320 nanometers penetrates uncovered skin, Season, time of day, length of day, cloud cover, smog, skin melanin content, and sunscreen are among the factors that affect UV radiation (>SPF 8)
5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back Active form Vitamin D3 is required (cholecalciferol)Additional supplements: outside, have dark skin, elderly,infants. NEW RECOMMENDATION Vitamin D3 requirement: Children 0-1 year: 5µg/200 i.u.
Dietary sources: Most margarinesSome fortified brands of soya milks, yogurts and desserts – check the labelA few fortified breakfast cereals – check the labelIf eaten:-Dried skimmed milkFortified yoghurtsEggsOily fish
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Energy
Cereals, grains, bread, potatoes
Snacks: Popcorn, pretzels, crackers, oatcakes, peanut butter, soy milkshakes, smoothies made with soy yogurt, dried fruit, nuts, hummus, tahini, foods cooked in healthy oils like sunflower/olive/canola/rapeseed .
Focus on Type of fat: PUFA/MUFA , reduced salt and sugarOctober 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Fat• Saturated
• Polyunsaturated/• Monounsaturated
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Role of Omega fats
‘reduced risk of coronary heart disease’. Reduce the stickiness of bloodThin the bloodProtect blood vessel wallsReduce TriglyceridesReduce InflammationCorrect electrical beats of the heartHealthy brain development in infantsMaintain healthy bone jointsOctober 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Omega-3 fats: 2 types
long chain versions found in oily fish: salmon, mackerel, rainbow trout, fresh tuna, herring, shrimp, crab, sardines and pilchards.- docosahexaenoic acid LC-DHA and eicosapentaenoic acid LC-EPA
short chain from flaxseed /linseed oil/rapeseed/canola/soya oils, walnuts & dark green vegetables.
-alpha linolenic Acid SC-ALA
Cod liver oil contains low amounts of Omega 3, unless the label indicated that it is supplemented.
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Omega fat requirements
2 portions of fish per week, at least one of which must be oily
3-4 portions of oily fish per week if at high risk of or have heart disease
Omega 3 flaxseed supplements, if the label quotes DHA
and EPA content, add the 2 figures together to get total Omega 3 content.
500mg daily. 1000mg daily if at high risk of or have heart disease .no more than 2 g per day from a dietary supplement.October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Selenium
Role: glutathione peroxidase (GSH-Px) enzyme system →major antioxidant defense systems
Sources: Meat & fish, Brazil nuts
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Iodine
Role: critical to the healthy functioning of your thyroid gland.
Sources: seafood, eggs, dairyiodized salt, kelp
October 20, 2011
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Zinc
Role:• More than one hundred specific enzymes require zinc • Zinc participates in all major biochemical pathways and plays
multiple roles in the perpetuation of genetic material, including transcription of DNA, translation of RNA, and ultimately cell division.
Sources:highest concentrations in animal sources, beef, pork, poultry and fishrelatively high in nuts, legumes and whole grain cereals and is lower
in fruits and vegetablesNote: phytate and calcium inhibit zinc absorption, and protein
enhances the absorption .
October 20, 2011
Vegetarian menu & meal planning
→Same
→ Adapt
→ Adapt
→ Same
→ Same
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ieOctober 20, 2011
Menu planning
Vegetarian Meal planning checklist:•Protein•Iron•Vitamin B12•Trace elements•Bone health•Heart Health•Food allergy or intolerance•Cultural food customs•Activity/exercise/sport•Top shelf food pyramid
Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie
Thank you
October 20, 2011
