vegetarian diets presented by janice hermann, phd, rd/ld oces adult and older adult nutrition...

38
Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Upload: bethany-little

Post on 15-Jan-2016

218 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vegetarian Diets

Presented by Janice Hermann, PhD, RD/LD

OCES Adult and Older Adult Nutrition Specialist

Page 2: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Types of Vegetarian DietsVegetarians:

exclude meat, poultry, fish, seafood and other animal products from their diets

Lacto-ovo-vegetarians: include milk, milk products, and eggs, but exclude meat, poultry, fish and seafood

Lactovegetarians:include milk and milk products, butexclude meat, poultry, fish, seafood, and eggs

Vegans:exclude all animal and animal-derived foods (meat, poultry, fish,

eggs, and dairy products)Macrobiotics

Extremely restrictive diets limited to a grains and vegetables

Page 3: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vegetarian DietsVegetarian diets are classified based on

what they exclude, but foods excluded not nearly as important as the foods included.

Vegetarian diets that include a variety of whole grains, vegetables, legumes, seeds, nuts, and fruits offer complex carbohydrate, fiber, a variety of vitamins and minerals and low fat – all of which reflect the Dietary Guidelines.

Page 4: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Health Benefits Health impacts of vegetarian diets would be

easy if the only difference was what they ate.Many vegetarians also have lifestyles

differences:Maintain a healthy weightDo not use tobaccoUse little (if any) alcoholAre physically active

Make it difficult to determine if health benefits due to diet or other lifestyle factors.

Page 5: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Health BenefitsEven when dietary effects are correlated with

health benefits, this only means health effects go with diets, not that health effects are caused by diet.

Still, even with cautions, research suggest well-planned vegetarian diets offer adults nutrition and health benefits.

Page 6: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Body WeightVegetarians tend to have healthier body

weight than non-vegetarians Vegetarians’ lower body weight is correlated

with their higher fiber and lower fat intakesSince being overweight can increase many

health risks, this gives vegetarians a health advantage

Page 7: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Blood PressureVegetarians tend to have lower blood

pressure than non-vegetarian A healthy body weight along with a diet low in

total fat and saturated fat and high in fiber, fruits and vegetables helps maintain a healthy blood pressure

Other lifestyle factors, such as not using tobacco, little (if any) alcohol use, and being physically active help lower blood pressure

Page 8: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Heart DiseaseVegetarians tend to have a lower incidence of

heart disease than non-vegetarians Dietary factors related to heart disease risk are

high total fat, saturated fat, and cholesterolVegetarian diets tend to be lower in total fat,

saturated fat, and cholesterolVegetarian diets tend to supply monounsaturated

fats from olives, seeds, and nuts and polyunsaturated fats from vegetable oils associated with decreased heart disease risk

Vegetarian diets also tend to be higher in dietary fiber associated with lower heart disease risk

Page 9: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Heart DiseaseMany vegetarian diets include soy products,

which offer additional benefits Even when calories, protein, carbohydrate, total

fat, saturated fat, unsaturated fat, alcohol, and fiber intakes are similar, diets using soy as a protein result in lower blood cholesterol and triglyceride levels than those using muscle meats

Soy products also contain phytochemicals which may also have a role in lowering blood cholesterol

Page 10: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

CancerVegetarians tend to have lower rates of

certain types of cancer, most notably colon cancer, than non-vegetariansLower cancer rates may be due to the higher

fruit and vegetable and lower fat intake Fruits and vegetables provide ample amounts of

fiber, antioxidant nutrients and phytochemcials and low fat

Page 11: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Planning Vegetarian DietsVegetarians and non-vegetarians have the

same meal-planning challenge – utilizing a variety of foods to provide all the nutrients needed while staying within a calorie range that maintains a healthy weight.

Page 12: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vegetarian Food GuideMost vegetarians consume adequate

amounts of nutrients found in abundance in plant foods including thiamin, folate, and vitamins B6, C, A, and E

Vegetarian food patterns help to ensure adequate intakes of nutrients vegetarian diets might otherwise lack including iron, zinc, calcium, vitamin B12, and vitamin D

Page 13: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Planning Vegetarian DietsThe Dietary Guidelines for Americans, 2010

contains adaptations to the USDA Food Pattern for lacto-ovo vegetarians and vegans.

Page 14: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

ProteinRecommended protein intakes for

vegetarians is the same as for non-vegetarians, although some have suggested that vegetarian protein requirements should be higher due to the lower digestibility of plant protein.

Lacto-ovo-vegetarians who include milk and eggs receive high-quality proteins and are likely to meet protein needs.

Page 15: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

ProteinEven vegans, who exclude milk and eggs, able

to meet protein needs if consume adequate calories and varied sources of protein

Whole gains, legumes, seeds, nuts, and vegetables can provide adequate amounts of protein and all the amino acids.

Many plant based protein foods tend to be lower in saturated fat and higher in fiber and some vitamins and minerals than animal based protein foods.

Page 16: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and Minerals Getting enough iron can be a problem for

both vegetarians and non-vegetarians. However, vegetarians must pay particular

attention to iron intake. Iron is poorly absorbed from plant foods

such as legumes, dark green leafy vegetables, iron-fortified cereals, and whole-grain breads and cereals.

Page 17: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and Minerals Because iron is less available from plant

sources, the iron DRI for vegetarians is higher than non-vegetarians.

Fortunately, the body is more efficient at absorbing iron when dietary intake is low.

In addition, vitamin C increases iron absorption, and vegetarian diets typically provide ample fruits and vegetables rich in vitamin C.

Page 18: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsZinc is similar to iron. Meat is a rich food

source of zinc; and zinc is not well absorbed from plant sources.

In addition, soy, which is commonly consumed as a meat alternate in vegetarian meals, interferes with zinc absorption.

However, most adults who follow vegetarian adults are not deficient in zinc.

Page 19: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsThe best advice in terms of zinc for

vegetarians is to eat a variety of nutrient-dense foods; include whole grains, nuts, and legumes.

Oysters, crabmeat, and shrimp are also rich in zinc for vegetarians who include seafood in their diets.

Page 20: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsCalcium intake of lactovegetarians is similar

to the general population. However, vegetarians who do not include

milk and milk products are at risk for inadequate calcium intake.

Page 21: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsIf milk is not included in the diet,

recommendations are to choose ample amounts of calcium-rich foods, such as calcium-fortified juices, soy milk, and breakfast cereals.

Including plenty of these calcium rich foods is especially important for children and adolescents.

Page 22: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsSome other good food sources of calcium

include figs, some legumes, some green vegetables such as broccoli and turnip greens, some nuts such as almonds, certain seeds such as sesame seeds, and calcium-set tofu.

Because plant sources of calcium can be limited, including a variety of calcium rich foods is important.

Page 23: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsThe DRI for vitamin B12 is low, but vitamin

B12 is only found in animal foods. Bacteria used to ferment soy products such

as tempeh may provide some vitamin B12, but much of the vitamin B12 may be an inactive form.

Page 24: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsSeaweeds such as nori and chlorella supply

only a very small amount of vitamin B12, and excessive intake of these foods can result in iodine toxicity.

To protect against vitamin B12 deficiency, vegans must depend on foods fortified with vitamin B12 such as soy milk and breakfast cereals or dietary supplements.

Page 25: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsVitamin D is also a nutrient of concern for

vegetarians to support bone growth and maintenance.

Vegetarians who do not consume foods fortified with vitamin D and do not receive enough sunlight exposure to synthesize adequate vitamin D may need supplementation.

Page 26: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vitamins and MineralsAdequate vitamin D intake is especially

important for infants, children, and older adults.

Young children following vegan diets who live in northern climates during winter months can easily develop rickets which is a vitamin D deficiency disease.

Page 27: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Omega-3 Fatty AcidsVegetarian diets typically provide adequate

levels of omega-6 fatty acids, but provide inadequate levels of omega-3 fatty acids.

The imbalance in omega-6 and omega-3 fatty acids can slow the production of EPA and DHA.

Page 28: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Omega-3 Fatty AcidsIf seafood and eggs are not included in the

diet, dietary intake of EPA and DHA is low as well.

To make up for this inadequacy, vegetarians need to include good sources of linolenic acids in their diet, such as flaxseed, walnuts, soybeans, and their oils.

Page 29: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vegetarian Diets Through the Life SpanCarefully planned vegetarian diets can

provide adequate calories and nutrients to support good health.

However, obtaining adequate calories and nutrients can be difficult for vegans who excludes all animal products; particularly for growing children and pregnant and lactating women.

Page 30: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Vegetarian Diets Through the Life SpanPlant foods typically provide fewer calories

than animal foods. Lower calorie intakes can be helpful for

overweight adults, it can be harmful for growing infants, children and adolescences.

Diet during pregnancy, lactation, infancy, childhood, and adolescence must provide adequate calories and nutrients for growth and development.

Page 31: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesIn general, adults who follow vegetarian

diets have lower risks of developing many chronic diseases, including obesity, high blood pressure, heart disease, and cancer.

However, there is nothing magical about vegetarian diets. Vegetarianism is not a religion, but rather a pattern of eating that chooses plant foods to provide necessary nutrients.

Page 32: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesDiet quality doesn’t depend on whether

meat is included, but on whether the other food selected are nutritionally sound.

A diet that includes plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds is higher in fiber, antioxidant vitamins and minerals, and phytochemcials, and lower in total and saturated fat.

Page 33: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesThe key to nutritional adequacy of

vegetarian diets is including a variety of foods.

Restrictive vegetarian eating plans, such as macrobiotic diets that limit selections to a few grains and vegetables cannot possibly deliver a full variety of nutrients.

Page 34: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesBased on current research of the role of diet

and chronic disease, the USDA Daily Food Plan also recommends a diet pattern that includes plenty of fruits, vegetables, whole grains and legumes.

Such a diet plan provides the same health advantages of a vegetarian diet if lean meat intake is limited to the amounts recommended by the USDA Daily Food Plan.

Page 35: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesIn general, vegetarian diets can promote

good health. However, both vegetarian and non-

vegetarian diets can be detrimental to health if fat intake is high.

Vegetarians who consume large amounts of foods high in fat invite the same health concerns as non-vegetarians who consume high fat diets.

Page 36: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesIn addition, both vegetarians and non-

vegetarian diets can be low in some nutrients if poorly planned.

Poorly planned vegetarian diets are often low in iron, zinc, calcium, vitamin B12, and vitamin D

Poorly planned non-vegetarian diets are often low in vitamin A, vitamin D, folate, and fiber.

Page 37: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesIn general, negative health aspects of any

diet, including vegetarian diets, reflect poor diet planning.

Careful planning to adequate calories and problem nutrients can ensure adequacy.

Page 38: Vegetarian Diets Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Healthy Food ChoicesIt’s important to remember that diet is only

one factor affecting health. In addition to diet, not smoking, moderate

alcohol intake (if at all), regular physical activity, and adequate rest all contribute to health.

Healthy lifestyles early in life seem to be the most important step one can take to reduce risk of disease later in life.