Vagetarian diet

The quality of the diet depends not on whether it consists of all plant foods or centers on meat but on
whether the eater's food choices are based on sound nutrition principles : adequacy of nutrient intakes ,
balance and variety of foods chosen , appro priate energy intake , and moderation in intakes of
substances such as saturated fat , trans fat , added sugars , sodium , and alcohol that are harmful when
consumed in excess . The health benefits of a primarily vegetarian diet seem to have encouraged many
people to reduce their consumption of meat and to eat more plant - based meals . The popular press
sometimes refers to individuals who eat small amounts of meat , seafood , or poultry from time to time
as " flexitarians . " People who choose to exclude meat and other animal derived foods from their diets
today do so for many of the same reasons the Greek philosopher Pythagoras cited in the 6th century B.C
.: physical health , ecological responsi bility , and philosophical concerns . Whatever their reasons ,
vegetarians and health professionals who work with them should be aware of the nutrition and health
implications of vegetarian diets .

Vegetarian diets generally are categorized not by a per son's motivation but by the foods that are
xcluded ( see Box NP5-1 ) . Because vegetarian diets vary in both the types and the amounts of animal -
derived foods they include , these differences must be considered when evalu ating the health status of
vegetarians .

Box NP5-1 Glossary lacto - ovo vegetarian diet : an eating pattern that includes milk , milk products ,
eggs , vegetables , grains , legumes , fruit , and nuts ; excludes meat , poultry , and seafood . lacto -
vegetarian diet : an eating pattern that includes milk , milk products , vegetables , grains , legumes ,
fruit , and nuts ; excludes meat , poultry , seafood , and eggs . macrobiotic diet : a philosophical eating
pattern based on mostly plant foods such as whole grains , legumes , and certain vegetables , with small
amounts of fish , fruit , nuts , and seeds . ovo - vegetarian diet : an eating pattern that includes eggs ,
vegetables , grains , legumes , fruit , and nuts ; excludes meat , poultry , seafood , and milk and milk
products . partial vegetarian diet : a term sometimes used to describe an eating pattern that includes
seafood , poultry , eggs , milk and milk products , vegetables , grains , legumes , fruit , and nuts ;
excludes or strictly limits certain meats , such as red meat . Also called semi - vegetarian . vegan diet : an
eating pattern that includes only plant - based foods : vegetables , grains , legumes , fruit , seeds , and
nuts ; excludes all animal - derived foods . Also called strict vegetarian , pure vegetarian , or total
vegetarian . vegetarian diet : a general term used to describe an eating pattern that includes plant -
based foods and eliminates some or all animal - derived foods .

Are vegetarian diets nutritionally sound ?

The Academy of Nutrition and Dietetics takes the position that well - planned vegetarian ( and vegan )
dietary patterns offer nutrition and health benefits to adults in general . Research suggests that meat -
eating adults who switch to vegetarian eating patterns reduce their risks of heart dis ease , hypertension
, diabetes , some types of cancer , and obesity . Eating patterns that include very little , if any , meat are
associated with a lower rate of death from all causes.

What should be my main concerns when planning a nutritionally sound vegetarian diet ?

A vegetarian diet planner faces the same task as other diet planners - obtaining a variety of foods that
provide all the needed nutrients within an energy allowance that maintains a healthy body weight . The
challenge is to do so without the use of some or all animal - derived foods . Because all vegetarians omit
meat and some omit other animal - derived foods , protein - the nutrient that meat is famous for -
merits some discussion here .

Isn't protein a problem in vegetarian diets ?

No , protein is not the problem it was once thought to be in veg etarian eating patterns . People who
include animal - derived foods such as milk and eggs in their diets need not worry at all about protein
deficiency . Even for those who choose a vegan diet - which includes only plant - based foods - protein
intakes are usually satisfactory as long as energy intakes are adequate and protein sources are varied . A
mixture of pro teins from whole grains , legumes , seeds , nuts , and vegetables can provide adequate
amounts of high - quality protein . An advantage of many vegetarian sources of protein is that they are
generally lower in saturated fat than meat and are often high in fiber and richer in some vitamins and
minerals .

Some vegetarians may use meat replacements made of textured vegetable protein ( soy protein ) .
These foods are formulated to look and taste like meat , fish , or poultry . Many of these products are
fortified to provide the vita mins and minerals found in animal sources of protein . Some products ,
however , may fall short of providing the nutrients of meat , and they may be high in salt , sugar , or
other additives . Labels list all of the ingredients in such foods . A wise vegetarian learns to use a variety
of whole , unrefined foods often and commercially prepared foods less frequently . Vegetarians may
also use soybeans in other forms , such as plain tofu ( soybean curd ) , edamame ( cooked green
soybeans ) , or soy flour , to bolster protein intake without consuming unwanted salt , sugar , or other
additives .

Do vegetarian diets provide appropriate food energy ?

Researchers find that vegetarians as a group are closer to a healthy body weight than nonvegetarians .
Because obesity impairs health in a number of ways , vegetarians therefore have a health advantage . In
general , vegetarian dietary patterns tend to be nutrient - dense and consistent with recommendations
for weight management . Not all vegetarians fit the average pattern , though . Obesity can be a concern
for vegetarians who include whole milk , eggs , and cheese in their diets . They can eas ily consume
excess saturated fat and food energy and so must be careful to select fat - free and low - fat milk and
milk products and to avoid relying too heavily on these foods in general . In contrast , eating patterns
that exclude all animal - derived foods ( vegan diets ) may not provide enough food energy . This is
especially true for children . Vegan diets can fail to provide food energy sufficient to support the growth
of a child within a bulk of food small enough for the child to eat . Frequent meals of fortified breads ,
cereals , or pastas with legumes , nuts , nut butters , and sources of unsaturated fats can help to meet
protein and energy needs in a smaller yolume at each sitting . The MyPlate resources , introduced in
Chapter 1 , include tips for planning vegetarian diets .

How can vegetarians and health professionals who plan vegetarian meals best apply the USDA Food
Patterns ?

The Healthy Vegetarian Eating Pattern is flexible enough that a variety of people can use it : people who
have adopted various vegetarian diets , those who want to make the transition to a vegetarian diet , and
those who simply want to reduce their meat intake and include more plant based meals in their diets .
The Healthy Vegetarian Eating Pattern is similar to the Healthy U.S. - Style Eating Pattern presented in
Chapter 1 , with a slight increase in grain servings and notable differences in the protein foods quantities
and subgroups , as shown in Table NP5-1 . Figure NP5-1 focuses on selections from the milk and milk
products group and from the protein foods group because these groups are the focus of meal planning
to ensure adequate nutrient intakes for vegetarians . For example , the protein foods group emphasizes
legumes , nuts , seeds , and soy products in place of meat , poultry , and seafood , while the milk group
features fortified soy milks for those who do not use milk , cheese , or yogurt . When selecting from the
vegetable and fruit groups , veg etarians may want to emphasize particularly good sources of calcium
and iron , respectively . Some green leafy veg etables , for example , provide almost five times as much
calcium per serving as other vegetables . Similarly , dried fruit deserves special notice in the fruit group
because it delivers six times as much iron as other fruit . Most vegetarians easily obtain large quantities
of the nutrients that are abundant in plant foods : carbohydrate , fiber , thiamin , folate , vitamin B ,
vitamin C , vitamin A. and vitamin E. Well - planned vegetarian eating patterns help to ensure adequate
intakes of the main nutrients vegetarian diets might otherwise lack : protein , iron , zinc , calcium ,
vitamin B . ,, vitamin D , and omega - 3 fatty acids . Table NP5-2 presents good vegetarian sources of
these key nutrients . For example , the use of vegetable oils rich in unsaturated fats provides essential
omega - 3 fatty acids . To ensure adequate intakes of vitamin B₁a . vitamin D. and calcium , vegetarians
need to select fortified foods or use supplements daily .
Tell me about vitamins and minerals . Does a person eating a vegetarian diet need to take vitamin
supplements ?

That depends on the kind of vegetarian diet . The lacto - ovo vegetarian diet can be adequate in all
vitamins , but for those who choose a vegan diet , several vitamins may be a problem . One such vitamin
is B₁2 . Because vita min B₁2 occurs only in animal - derived foods , regular use of either vitamin B₁2 -
fortified foods - such as fortified soy and rice beverages , some breakfast cereals , and meat
replacements - or supplements is necessary to prevent deficiency . Women who have adhered to all -
plant diets for many years are especially likely to have low vitamin B₁2 stores . Pregnant vegan women ,
whose needs for vita min B₁2 are especially high , find it virtually impossible to maintain adequate
vitamin B₁2 status without taking supplements or including a reliable food source of the nutrient .
People who stop eating animal - derived foods containing vitamin B₁ , may take several years to develop
deficiency symptoms because the body recycles much of its vitamin B , reabsorbing it over and over
again . Even when the body fails to absorb vitamin B . ,, deficiency may take up to three years to develop
because the body conserves its sup ply . For pregnant and lactating women , obtaining vitamin B₁ is
critical to prevent serious deficiency - related disor ders that develop in infants who do not receive
sufficient vitamin B₁₂ . All vegan mothers must be sure to take the appropriate supplements or to use
vitamin B₁ - fortified products .

Do vegans , who do not drink vitamin D - fortified cow's milk , get enough vitamin D ?

Overall , vegetarians are similar to nonvegetarians in their vitamin D status ; factors such as taking
supplements , skin color , and sun exposure have a greater influence on vitamin D than diet . People
who do not use vitamin D - fortified foods and do not receive enough exposure to sunlight to synthesize
adequate vitamin D may need supplements to fend off bone loss . Of particular concern are infants ,
children , and older adults in northern cli mates during winter months .

So , on a vegan diet , vitamin B₁2 and vitamin D can be problems if a person is not careful . What about
minerals ? For all vegetarians , not just vegans , two minerals may be of concern : iron and zinc . The iron
in plant foods such as legumes , dark green leafy vegetables , iron - fortified cereals , and whole - grain
breads and cereals is not as absorbable as that in meat . For this reason , the iron recommendation for
adult vegetarian men , premenopausal women , and adoles cent girls is almost double the
recommendation for meat eaters of the same gender and age .

Fortunately , the body seems to adapt to a vegetarian diet by absorbing iron more efficiently .
Furthermore , iron absorption is enhanced by vitamin C , and vegetarians typically eat many vitamin C -
rich fruit and vegetables . Consequently , vegetar ians suffer no more iron deficiency than other people
do . Zinc is similar to iron in that meat is its richest food source , and zinc from plant sources is not as
well absorbed . In addi tion , phytates , fiber , and calcium , which are common in veg etarian diets ,
interfere with zinc absorption . The zinc needs of vegetarians and the effects of mineral binders are
subjects of intensive study at the present time . While research contin ues , vegetarians are advised to
eat varied diets that include legumes such as navy beans and kidney beans , zinc - enriched cereals , and
whole - grain breads well leavened with yeast which improves the availability of their minerals .

What about calcium for the vegan ? Good thinking . Yes , calcium is of concern . The milk drinking
vegetarian is protected from deficiency , but the vegan must find other sources of calcium . Some good
cal cium sources are regular and ample servings of dark green leafy vegetables such as kale and collard ;
legumes ; calcium fortified foods such as breakfast cereals , soy milk , and orange juice ; some nuts such
as almonds ; and certain seeds such as sesame seeds . The choices should be varied because bind ers in
some of these foods may hinder calcium absorption . The vegan is urged to use calcium - fortified soy
milk in ample quantities regularly . This is especially important for children . Infant formula based on soy
is fortified with calcium and can easily be used in food preparation , even for adults .

Do vegetarian diets provide adequate amounts of the essential fatty acids ?

Vegetarian diets typically provide enough of the essen tial fatty acids linoleic acid and linolenic acid , but
they lack a dietary source of EPA and DHA . Fatty fish and DHA - fortified eggs and other products can
provide EPA and DHA , but fortified sources that ultimately derive from fish are unacceptable for
vegans . Alternatively , cer tain marine algae and their oils provide DHA , and vegans can select foods
fortified with such oils , which are listed among the ingredients on a food's label . A vegetarian's daily
diet should include small amounts of flaxseed , wal nuts , and their oils , as well as soybeans and canola
oil to provide essential fatty acids .

Are there any other health advantages to the vegetarian diet ?

Yes . Vegetarian protein foods are often higher in fiber , richer in certain vitamins and minerals , and
lower in fat - especially saturated fat - than meats . Vegetarians can enjoy a nutritious diet low in
saturated fat provided that they limit foods such as butter , cream cheese , and sour cream . If
vegetarians follow the guidelines presented here and plan carefully , they can support their health as
well as , or perhaps better than , nonvegetarians . Abundant evidence supports the idea that vegetarians
may actually be healthier than meat eaters . Informed vegetarians are not only more likely to be at the
desired weights for their heights , but they are also more likely to have lower blood cholesterol levels ,
lower rates of certain kinds of cancer , better digestive function , and more . Even among people who
are health conscious , generally vege tarians experience fewer deaths from cardiovascular dis ease than
meat eaters do . Because many vegetarians also abstain from smoking and the consumption of alcohol .
dietary practices alone probably do not account for all the aspects of improved health . Clearly ,
however , they contrib ute significantly to it .