Optimizing the Vegetarian DietInformation for:

Registered Dietitians &Vegetarians

The Healthy Vegetarian

Presented by Brandy Ogg

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

Dietary ModificationsLow CholesterolLow Saturated Fat Intake Increased Complex CHO ConsumptionIncreased Fiber IntakeIncreased Folate in the DietNumerous Phytochemicals

What type of vegetarians exist?

Lacto Lacto-ovo

Vegetarian Types

Semi-vegetarian VeganNo meat, fish or fowl

Nutrient-related Concerns

Stereotypical SituationMacronutrients, Trace Minerals & Vitamins

ProteinIronCalcium Vitamin B-12N-3 Fatty Acids

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.

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%

Top rated plant protein sources1. Soy products2. Legumes3. Grains 4. Meat Analogs*5. Nuts6. Nut Butters7. Vegetables

Enhance Iron AbsorptionNon-heme Iron Sources

Pair with………..Vitamin C

Dark Leafy Green Vegetables (DLGV’s):

Whole GrainsLegumesNuts

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

Calcium Sources for Vegetarians

Broccoli Fort if ied Fruit Juices

Calcium Sources

Fortif ied Cereals Almonds

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

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!

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%

B-12 Sources for Vegetarians

Nutrit ional Yeast Other Alternatives

*Requires cold storage and must be kept away from light.

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.

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.

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

1. Follow the Vegetarian Food Guide

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

3. Eat whole grains > whole grain product.Intact Whole GrainsQuinoaBarleyMilletRyeBrown Rice

*Listed as the only ingredient.

Whole Grain Products

* Listed amongst other ingredients

4. Choose protein sources wiselyConsume 2-3 servings of beans or meat alternatives daily &

include variety. Lentil SoupVeggie burgersSoymilkAmy’s Bean Burrito

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

6.Choose a variety of different colors.

Cancer Preventing Phytochemicals

DGLV’sCruciferous Red Fruits-anthocyaninsYellow-white-

anthoxanthins

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!!!

Famous Quote"Nothing will benefit health or increase chances of survival on

earth as the evolution to a vegetarian diet."

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