Nourishing Vegetarian & Vegan Diets: A Comprehensive Guide

1. VEGucate YOURSELF • The Who, What, When, Where, & Why • Of Vegetarian & Vegan Diets AdaptedBy: Lamanda Weston, UT Extension, Greene County

2. Objectives • What is a vegetarian diet? • What is a vegan diet? • How are vegetarian & vegan diets different? • What are nutrients of concern for individuals following these diets? • How can an individual following these diets build nutritionally adequate meals?

3. Continuum of Vegetarian Diets

4. Vegetarian

5. Semi- or Partial Vegetarian

6. Pescatarian

7. Lacto-Ovo Vegetarian

8. Lacto- Vegetarian

9. Ovo- Vegetarian

10. Vegan

11. Raw Vegan

12. Health Benefits Help Prevent: • Obesity • Diabetes • Hypertension • Heart disease • Cancer • Other diseases

13. Source: http://oldwayspt.org/traditionaldiets/vegetarian-vegan-diet. Accessed Nov 15, 2016.

15. Meal Planning Important Nutrients

16. 1) Protein • Function: Cell growth & development • Deficiency: Malnourishment • Variety is crucial

17. 1) Protein: Sources • Whole grains • Legumes • Seeds • Nuts & nut butters • Tofu & other soy products • Dairy: Milk, cheese, yogurt • Eggs • Poultry • Beef • Fish

18. 1) Protein • Complete Proteins • Complementary Proteins • Legumes + Grains, Nuts, Seeds, or Dairy • Grains + Dairy • Dairy + Nuts/ Seeds • Dairy + Nuts/ Seeds + Legumes

19. 1)Protein Needs Most Adults Need 15 g protein Equivalents • Between 45-75 g per day • This equals 3-5 15 g protein servings • 1 c beans/lentils • 3/8 c tofu • PB sandwich (2 bread + Tbs PB) • ¼ c Seitan • ½ c Almonds

20. 2) Iron • Function: Make hemoglobin & myoglobin • Deficiency: Anemia • RDA higher for Vegetarians • Iron is poorly absorbed from plant foods • Vitamin C improves absorption • Citrus fruits • Strawberries • Potatoes • Tomatoes • Cook in a Cast-Iron Skillet

21. 2) Iron: Sources • Fortified cereals • Enriched & whole grains • Soybeans • Dark green leafy vegetables • Dried fruits • Legumes • Eggs • Liver • Red meat (beef) • Oysters • Dark meat (poultry) • Salmon • Tuna

22. 3) Zinc • Function: Immune system Cell division & growth Smell & taste Wound healing • Deficiency: Reduction in functions • Zinc is poorly absorbed from plant sources

23. 3) Zinc: Sources • Dark meat (poultry) • Beef • Pork • Lamb • Oysters • Crabmeat • Shrimp • Fortified cereals • Whole grains • Legumes • Nuts & seeds

24. 4) Calcium • Function: Builds strong teeth & bones • Deficiency: Osteoporosis

25. 4) Calcium: Sources • Fortified cereals • Almond milk • Dark green leafy vegetables • Fortified fruit juices, figs • Fortified soy products • Almonds, sesame seeds • Dairy: Milk, cheese, yogurt

26. 5) Vitamin B12 • Function: Protein metabolism Red blood cells Central nervous system • Deficiency: Anemia • Supplementation often recommended

27. 5) Vitamin B12: Sources • Eggs • Dairy: Milk, cheese, yogurt • Beef liver • Meat • Poultry • Fortified cereals • Fortified soy products B-12

28. 6) Vitamin D • Function: Helps the body absorb Calcium • Deficiency: Osteoporosis, Rickets • Body makes Vitamin D naturally when exposed to sunshine • Fortified foods • Supplements

29. 6) Vitamin D: Sources • Dairy: Milk, cheese, yogurt • Fatty fish • Beef liver • Eggs • Fortified products • Soy milk • Orange juice • Mushrooms

30. 7) Omega-3 Fatty Acids • Function: Brain & heart health • Fatty fish • Flaxseed, walnuts, soybeans • Oils: • Flaxseed • Soybean • Walnut • Fortified foods

31. Lifespan

32. Pre-Adolescent • Family independence • Eating disorders • No animal protein can lead to Iron deficiency

33. Adolescent • Term Vegetarian broadly used • The more foods are restricted the more deficiencies are likely • Well planned meals lead to health benefits

34. Adults • Follow USDA Guidelines • Transition to Vegetarian diet • Provide adequate Vitamin D & Vitamin B12

35. Resources to Share • Nutrition411.com • Choosemyplate.gov • Vrg.org • Medlineplus.gov

36. Thank you! Questions? Contact: Kimi Moore, RD kamoore@udel.edu 302-730-4000 Cheryl Bush, MS, RDN, LDN cbush@udel.edu 302-831-1327

37. References • Caspero A. 5 myths about building a healthy vegetarian meal. www.eatright.org Web site. http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/building-a-healthy-vegetarian-meal-myths-and-facts. Updated 2016. Accessed Nov 9, 2016. • Whitney EN, Rolfes SR. Highlight 2: Vegetarian diets. In: Staudt M, Stranz M, eds. Understanding nutrition. Mason, OH: Cengage Learning; 2012:62-66. • Vegetarian & vegan diet. Oldways Web site. http://oldwayspt.org/traditional-diets/vegetarian-vegan-diet. Accessed Nov 15, 2016. • Vegetarian diet. https://medlineplus.gov/vegetariandiet.html. Accessed Nov 17, 2016. • Machowsky J. Complementary proteins: Origins and recipes. nutrition411.com Web site. http://www.nutrition411.com/articles/complementary-proteins-origins-and-recipes. Accessed 11/16/16. • Brown JE. Nutrition through the life cycle. 5th ed. Stanford, Connecticut: Cengage Learning; 2014. • Carlson A, Lino M, Juan W, Hanson K, Basiotis PP. United states thrifty food plan, 2006. United States Department of Agriculture Center of Nutrition Policy and Promotion. 2007. • USDA food plans: Cost of food report for SEPTEMBER 2016. United States Department of Agriculture Center for Nutrition Policy and Promotion Web site. https://www.cnpp.usda.gov/usda-food-plans-cost-food-report-september-2016. Updated 2016. Accessed Nov 9, 2016. • USDA’s nutrition assistance programs: Eat right when money’s tight. Food and Nutrition Service. 2012. https://choosemyplate-prod.azureedge.net/sites/default/files/budget/EatRightWhenMoneysTight.pdf • Academy of Nutrition and Dietetics Vegetarian Certification Training Modules