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Vegetarian Nutrition Christina Niklas, MPH, RD, LDN June 17, 2009
Objectives ,[object Object],[object Object],[object Object]
Brief History ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Demographics ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Reasons to be Vegetarian ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Types of Vegetarians ,[object Object],[object Object],[object Object],[object Object],[object Object]
Intakes of Protein, Fat, Carbohydrates, Cholesterol, and Fiber Nutrient Nonvegetarian Lacto-ovo vegetarian Vegan Fat (% total calories) 34-38 30-36 28-33 Cholesterol (total grams) 300-500 150-300 0 Carbohydrate (% total calories) <50 50-55 50-65 Dietary fiber (total grams)/day 10-12 20-35 25-50 Protein (% total calories) 14-18 12-14 10-12 Animal protein (% total protein) 60-70 40-60 0
Intakes of Protein, Fat, Carbohydrates, Cholesterol, and Fiber (continued) ,[object Object],[object Object],[object Object],[object Object]
What chronic diseases can be affected by a vegetarian diet? ,[object Object],[object Object],[object Object],[object Object]
Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Cardiovascular: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object],[object Object]
Hypertension: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]
Cancer: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]
Diabetes: Health Benefits of Vegetarian Diets ,[object Object],[object Object]
Obesity: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]
Kidney Disease: Health Benefits of Vegetarian Diets ,[object Object],[object Object]
Gallstones: Health Benefits of Vegetarian Diets ,[object Object]
Diverticular Disease: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]
What nutrients are especially important to consider when following a vegetarian diet? ,[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians - Protein ,[object Object],[object Object],[object Object],[object Object],[object Object]
Good Sources of Protein ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians - Iron ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Good Sources of Iron and Vitamin C ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians - Zinc ,[object Object],[object Object]
Good Sources of Zinc ,[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians - Calcium ,[object Object],[object Object],[object Object],[object Object],[object Object]
Good Sources of Calcium ,[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians – Vitamin D ,[object Object],[object Object]
Good Sources of Vitamin D ,[object Object],[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians – Vitamin B12 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Good Sources of Vitamin B12 ,[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians – Vitamin A / Beta carotene ,[object Object],[object Object],[object Object],[object Object],[object Object]
Good Sources of Vitamin A / Beta carotene ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians - Omega-3 fatty acids ,[object Object],[object Object],[object Object]
Good Sources of Omega-3 fatty acids ,[object Object],[object Object],[object Object],[object Object],[object Object]
Nutrition Considerations for Vegetarians - Iodine ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
How many servings per day of legumes, nuts, & soyfoods should a vegetarian consume? ,[object Object],[object Object],[object Object],[object Object]
Vegan Food Pyramid (Adapted from J Am Diet Assoc. 2003;103:771-775)
Vegetarian Food Guide ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Vegetarian Food Guide (cont’d) ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Stocking the Vegan Pantry ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Tips for Vegetarians ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Tips for Vegetarians ,[object Object],[object Object],[object Object],[object Object]
Tips for Vegetarians ,[object Object],[object Object],[object Object]
Tips for Vegetarians ,[object Object],[object Object],[object Object]
Adapt Your Recipes to Go Vegetarian ,[object Object],[object Object],[object Object],[object Object],[object Object]
For Additional Information - Books ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
For Additional Information - Cookbooks ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
For Additional Information - Websites ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Questions?

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Vegetarian nutrition christina_niklas

  • 1. Vegetarian Nutrition Christina Niklas, MPH, RD, LDN June 17, 2009
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  • 7. Intakes of Protein, Fat, Carbohydrates, Cholesterol, and Fiber Nutrient Nonvegetarian Lacto-ovo vegetarian Vegan Fat (% total calories) 34-38 30-36 28-33 Cholesterol (total grams) 300-500 150-300 0 Carbohydrate (% total calories) <50 50-55 50-65 Dietary fiber (total grams)/day 10-12 20-35 25-50 Protein (% total calories) 14-18 12-14 10-12 Animal protein (% total protein) 60-70 40-60 0
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  • 39. Vegan Food Pyramid (Adapted from J Am Diet Assoc. 2003;103:771-775)
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