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Vegetarian
Is A Vegetarian Diet Right for You?
• What, why, who• Health benefits• How to go vegetarian• Focus on these nutrients• Getting started• Take home tips
Google now has over 41,300,000 results for the word
“vegetarian” and there aremany variants of this diet!
What Is A Vegetarian?
Different types:
• Semi or flexitarian
• Pesco
• Lacto, Ovo, Lacto-Ovo
• VeganA Pythagorian was a
term for being vegetarian in the 1800s
Why Vegetarian?
• Health
• Economic
• Ethics:– Environment– Animal philanthropy– World hunger
• Religious
Who?
• 6-8 million American adults
Over 50% of people polled by the Vegetarian Resource Group said they sometimes, often or always order a dish without meat.
-- vrg.org
It’s Popular and Growing Because It’s…
• Healthier
• Cheaper
• Ethical
• Available
Health Benefits
• Vegetarian diet is usually:– Low in saturated fat, cholesterol, and
animal protein– High in carbohydrates, fiber, certain
vitamins and minerals, and antioxidants
Health Benefits
Decreased risk/rate: • Obesity• Heart disease• Hypertension• Type 2 diabetes• Certain cancers• And more…
Obesity
• Lower body mass index (BMI)
Heart disease
• Heart disease death rates are lower in vegetarian men (31 percent) and vegetarian women (20 percent).
Hypertension
• Vegetarians have lower rates of blood pressure and hypertension (about half)
• Mostly due to lower BMI
Type 2 diabetes
• A plant-based, vegetarian diet decreases your risk of developing type 2 diabetes
Vegans had the lowest BMI and incidence of
type 2 diabetes-- Diabetes Care May 2009
Vegetarians have decreased risk for certain cancers, especially prostate and colorectal cancers
Lower risk for:
• Kidney disease
• Dementia
• Diverticular disease
• Gallstones
• Rheumatoid Arthritis
What Should I Eat?
• Grains• Vegetables• Fruits• Legumes,
nuts, seeds, soy
• Calcium-rich foods
Grains
• 5- 6 ounces per day – at least half from whole grains
• Whole wheat breads, cereals
• Cooked whole grains – rice, oats, wheat, barley, couscous, quinoa
Whoa!
• Fried potatoes are the most popular vegetable in the U.S. – Cannot be the basis of a healthy
vegetarian diet!
• Get a variety of colorful veggies
Vegetables• At least 2.5 cups per day• Cooked or raw• Calcium-connection:
– Bok choy– Broccoli– Collards– Chinese cabbage– Kale– Mustard greens– Okra– Fortified vegetable juice
How many calories?
Fruits
• At least 2 cups per day
• Fresh, dried, cooked, or juices
• Calcium connection: – Calcium-fortified juice– Figs
Heart-Healthy Protein Ideas
• Legumes• Soy (tofu, tempeh)*• Nuts and nut butters• Seeds and seed butters• Egg whites/eggs• Calcium connection –
fortified soymilk, tofu made with calcium
• *Beware of high-sodium soy foods
Which Legumes Do You Eat?
Calcium-Rich Foods
• 3 cups of milk/yogurt/fortified soymilk or equivalent
• Look for foods that provide 10-15 percent of the Daily Value for calcium per serving (100-150 mg)
Calcium Sources
• Heart Healthy Calcium:– Skim milk, fat-free yogurt– Fortified soymilk and orange juice– Calcium-set tofu, tempeh– Almonds, almond butter– Sesame tahini– Cooked soybeans, soynuts– Kale, broccoli
Fats
• No more than 2 servings a day – easy to get in foods you eat
• Nuts, seeds, avocado• Omega-3’s:
– Fish– Flaxseed oil– Canola/soybean oil– Ground flaxseed– Walnuts
Nutrient Focus for Vegetarians
• Protein, Iron, B12, Calcium, Vitamin D
• (Most Americans have a list bigger than this)
Iron: It’s A Matter of Beans!
• Legumes and some veggie meats are good sources of iron
• Serve vitamin C-rich fruits and vegetables to better absorb iron
• Older Americans need less iron – extra iron stores may promote cancer
Good Sources of Vitamin B-12• 3 servings/day:
– Milk/yogurt– Eggs– Fortified soymilk– Fortified breakfast
cereal– Fortified soy products– Nutritional yeast Vitamin B12 50%
Good Sources of Zinc
– Whole grains– Wheat germ– Tofu– Tempeh– Legumes– Nuts, seeds– Eggs– Dairy products– Fortified cereals and veggie
meats
Sources of Vitamin D
• Exposure to sunlight
• Fortified foods:– Cow’s milk– Fortified soymilk and
rice milk– Fortified breakfast
cereals– Fortified margarine
Vitamin D 30%
How Do I Get Started?
• Which vegetarian meals do you already eat?
• Which favorite meals can you easily change to be meatless?
Buy More Produce
• Bring home something new!– Mangoes, melons,
apples– Spinach, kale, sweet
potatoes
Lots of Protein Choices
• Try new items – beans are the easiest– Beans, legumes, nuts, tofu, soymilk– 1.5 ounces nuts + 2/3 cups cooked
beans/legumes = 5.5 ounces meat
• Quinoa
• Oatmeal
• Barley
• Brown Rice
• Pasta
• Breads
• Cereals
Experiment With Grains
Where to Shop?
• Supermarket
• Discount stores
• Farmer’s markets
• Ethnic grocery stores
• Natural food stores
• Online
EVERYWHERE!
Eating away from home
• Restaurants:– Mexican, Asian, Italian,
Indian have meatless choices
– Vrg.org has list of best/easiest
– Beware of sodium, fat
• Brown bag lunches• Plan ahead!
Take Home Tips
• A balanced vegetarian diet has many health benefits
• Keep it healthy!– Eat plenty of vegetables,
fruits, legumes, and whole grains
– Beware of sodium, saturated fat from cheese, processed foods
For More Information
• vrg.org• dietandcancerreport.org• aicr.org• thechinastudy.com• vegetariannutrition.net• vegnews.com
Health.govChooseMyPlate.gov
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