The document defines different types of vegetarian diets including vegan, lacto-ovo vegetarian, pescatarian, and flexitarian. It then discusses some key health benefits of a vegetarian diet such as decreased risk of diabetes, heart disease, obesity, and improved mood. The document goes on to identify some key nutritional needs of vegetarians including vitamins B12 and D, calcium, iron, iodine, zinc, and omega-3 fatty acids. Sources of these nutrients from plant-based foods are provided. The document concludes with discussions around a balanced vegetarian diet and some special considerations for vegetarian diets during pregnancy and breastfeeding.

6. Vegetarian
Terminology

7. Vegetarian Terminology
Vegan – consumes NO animal products (including
meat, poultry, fish, eggs, dairy, honey)
Lacto-Ovo Vegetarian – consumes no meat, fish or
poultry but does consume dairy and/or eggs

8. Vegetarian Terminology
Pescetarian – consumes no meat or poultry but does
consume fish, dairy and/or eggs
Flexitarian – consumes a predominantly vegetarian
diet but consumes meat or poultry on occasion

9. Health BenefitsHealth Benefits
of a Vegetarianof a Vegetarian
DietDiet

10. Benefit 1: Decreased risk of diabetes
- associated with improved insulin sensitivity and
decreased oxidative stress

11. Benefit 1: Decreased risk of diabetes
Vegetarian diets are more successful than omnivore
diets in managing existing diabetes.

12. Benefit 2: Decreased risk of heart
disease
Lower:
- incidence of heart disease
- LDL (bad) cholesterol
- rates of obesity
- rates of hypertension

13. Benefit 3: Decreased risk of obesity
Vegetarians’ BMIs (body mass index) < omnivores
(vegans having even lower BMIs)
With OBESITY:
Hypertension
Heart disease
Diabetes
Reduced life expectancy.

14. Benefit 4: Improved mood
Less negative mood states than omnivores.
When omnivores change over to a vegetarian diet self
reported mood states improve.

15. Benefit 5: Decreased risk of cancer
• vegetarian diets are high in fiber, antioxidants
and phytonutrients that are cancer-protective
• vegetarian diets contain no red meats or
processed meats (linked to an increased incidence of cancer)

16. Nutritional NeedsNutritional Needs
of Vegetariansof Vegetarians

18. But some nutrientsBut some nutrients
are moreare more
challenging to get…challenging to get…

20. Vitamin B12
Necessary for normal functioning of the brain and
nervous system.
Also required by our body to produce energy and utilize
fats.

21. Vitamin B12
Did you know?
Humans can not
produce its own B12 –
Only bacteria can
synthesize it.

22. Vitamin B12
B12 deficiency can lead to
anemia (low red blood cells) and
nervous system damage.

23. Vitamin B12
Vegetarian sources of B12:
• Eggs
• Dairy products
• Spirulina
• Miso
• Tempeh
• Nutritional yeast
• Fortified cereals, soy/
almond/ rice milk
• Supplements
• Healthy intestinal bacteria

24. Vegetarian Science Break
Homocysteine – an amino acid in the blood.
High levels are associated with heart disease, stroke,
dementia and early mortality.

26. Deficiency of vitamin B12, folic acid or vitamin B6 can
all lead to elevated homocysteine levels.

27. Vegetarian Science BreakAmerican vegans consume an average of 5.6mcg of
vitamin B12 through fortified food daily. The
recommended intake is 100mcg daily.

28. Necessary for energy production and metabolism
Used by the body to metabolize fats, carbohydrates and
proteins
Riboflavin – Vitamin B2

29. Riboflavin – Vitamin B2
Riboflavin is water-soluble and is not
stored in the body.
Riboflavin is bright yellow in color
and causes yellowing of the urine.

30. Riboflavin – Vitamin B2
Symptoms of deficiency include dry, cracked lips,
mouth ulcers, cracks at the corner of the mouth and
sore throat.

31. Riboflavin – Vitamin B2
Vegetarian sources of riboflavin:
• Milk, cheese
• Fortified bread and cereals
• Green leafy vegetables
• Legumes
• Yeast
• Mushrooms
• Almonds
• Supplements

32. Vitamin D
Produced in the skin from sun exposure.
In Canada people are unable to produce vitamin D from sun
rays during the months of October to April.

33. Vitamin D
Vitamin D is required for absorption of calcium.
Decreases the risk of developing
over 16 different types of cancer.

34. Vitamin D
Vegetarian sources of Vitamin D:
• Fortified dairy products
• Fortified soy, almond and rice milks
• Sun exposure
• Supplements

35. Calcium
Necessary for the function of muscles (including the
heart), and for calcification of the teeth and bones.

36. Calcium
Dairy is a popular source of calcium, but this mineral is
found in a wide variety of foods.
A diverse vegan diet can be rich in calcium.
Eating a wide variety of calcium rich foods will
result in better absorption and adequate
calcium levels.

37. Calcium
• Dark green vegetables – kale, bok
choy, spinach, broccoli
• Beans
• Tofu and tempeh
• Sesame seeds
• Almonds and almond butter
• Blackstrap molasses
• Fortified soy, almond and rice milks
• Figs
• Dairy
Vegetarian sources of calcium:

38. Iron
Iron is used by red blood cells to carry oxygen to
tissues – less iron, less oxygen to our organs,
muscles, skin and brain
Iron is also necessary for energy
production and proper functioning
of the immune system.

39. Iron
Vegetarians typically consume as much iron in their diet as
omnivores.
However, the iron in vegetables is less bioavailable.

40. Iron
It is more difficult to absorb and it is more sensitive to
inhibitors of iron absorption.
Inhibitors include:
• Calcium
• Polyphenols – found in
coffee, tea and red wine

41. Science Break - Phytates
• Stores phosphorus in plants
• Is indigestible by humans
• Binds to minerals and makes
them unabsorbable
• Negatively impacts absorptionNegatively impacts absorption
of iron, zinc and to a lesserof iron, zinc and to a lesser
extent calcium andextent calcium and
magnesiummagnesium

43. Science Break - Phytates
• Found in nuts, grains, beans
and seeds
• To decrease the impact of
phytates:
• Cook your food
• Fermentation
• Sprouting
• Vitamin C – decreases
impact of phytates on
iron absorption

44. Iron
• Soy beans and tofu
• Lentils
• Spinach and dark green leafy
vegetables
• Sesame seeds
• Chick peas (Garbanzo beans)
• Lima beans and navy beans
• Olives
• Fortified cereals
• Blackstrap molasses
Vegetarian sources of iron:

45. Iodine
Necessary for thyroid function and breast health.
Vegans who do not consume table salt or sea
vegetables are often deficient in iodine.

46. Iodine
Iodine is added to many foods to
ensure sufficient intake:
• Table salt
• Flour
• Milk

47. Iodine
The salt used in processed foods is NOT iodized
Vegetarian sources of iodine:
• Iodized table salt
• Sea vegetables (kelp,
nori, wakame)
• Dairy products
• Eggs

48. Zinc
Needed for immune functioning, protein synthesis,
wound healing, DNA synthesis and cell division.

49. Zinc
Zinc is of particular importance during periods of
growth (pregnancy, infancy, childhood, teens) and
during sexual maturation (teens).

50. Zinc
Zinc may be deficient in vegan diets that are high in
phytates.
Zinc must be consumed daily because our bodies
have no storage for this mineral.

51. Zinc
Vegetarian sources of zinc:
• Soy beans and tofu
• Lentils
• Beans
• Grains (especially oats)
• Nuts
• Pumpkin and sesame seeds
• Mushrooms
• Cheese and yogurt

52. Omega 3 Fatty Acids
The omega 3 fatty acids, docosahexanoic acid (DHA)docosahexanoic acid (DHA)
and eicosapentanoic acid (EPA)eicosapentanoic acid (EPA) are necessary for
cardiovascular health, mental health, brain health and
eye health.

53. Omega 3 Fatty Acids
Vegan diets that do not contain
eggs, fish or abundant amounts of
algae are often deficient in omega 3s.

54. Omega 3 Fatty Acids
Vegan diets are rich in omega 6s (found in
vegetable oils, canola oil, soybean oil, corn oil and
sunflower oil).

55. Omega 3 Fatty Acids
The ideal balance of omega 6s to omega 3s is 1:1 to 4:1.
Omnivores 10:1
Vegetarians 16:1
Vegans 20:1.

56. Omega 3 Fatty Acids
Omega 6 fatty acids are pro-inflammatory,
pro-thrombotic and pro-constrictive.
An imbalance of omega 6 to omega 3
can contribute to cancer, arthritis,
inflammation and heart disease.

57. Omega 3 Fatty Acids
Micro-algae can provide a vegan
source of omega 3s.

58. Omega 3 Fatty Acids
Vegetarian sources of Omega 3s
• Flaxseeds
• Walnuts
• Soy
• DHA rich micro-algae
• Dark green leafy vegetables
• Eggs

59. Protein & Essential Amino Acids
Protein provides the body with amino acids
- used as a source of energy
- building blocks for muscles, skin, hormones, and
enzymes.

60. Protein & Essential Amino Acids
Amino acids that can not be made by
our body are considered essential.
The essential amino acids are:

61. Protein & Essential Amino Acids
Eating a diverse selection of plant foods will ensure you getEating a diverse selection of plant foods will ensure you get
enough essential amino acids in your diet.enough essential amino acids in your diet.
Legumes are high in lysine, but low
in methionine.
Grains are high in methionine but
low in lysine.

62. Protein & Essential Amino Acids
Eating both grains and legumes, as
well as vegetables and fruits will
provide all the essential amino acids.

63. Protein & Essential Amino Acids
Vegetarian Sources of Protein
• Soy beans, tofu
• Legumes, lentils, peas
• Beans (black, white, red, chick peas)
• Quinoa
• Nuts and nut butters
• Seeds
• Brown rice
• Spinach
• Broccoli
• Eggs
• Dairy

64. Don’t Think You Can Get
Enough Protein?
Bigger vegetarians than YOU:
• Horses (1000 Lbs)
• Cows (1650 Lbs)
• Hippopotamus (7000 Lbs)
• Elephants (16 000 Lbs)
• Argentinosaurus (200 000 Lbs)

65. What about SOY?

66. What about SOY?

67. SO… Should I eat soy?
Yes.
Soy is safe and is an easy and effective way
to increase protein and fiber.
How much?
Research suggests 2-3 servings per day is
enough to reap the benefits of soy.

68. Vegetarian Diet
In Special
Populations

69. Vegetarian Diet
In Pregnancy
& Breastfeeding

70. Nutrient Needs of Pregnant Vegetarians
• Increased caloric intake
• Increased protein
• Increased iron
• Increased vitamin B12
• Increased vitamin D

71. • Increased folic acid
• Increased zinc
• Increased DHA
• Increased calcium
• Increased iodine
Nutrient Needs of Pregnant Vegetarians

72. All of these nutrients can be found in a diverse vegetarian
diet.
Supplements may be recommended to ensure
adequate levels in pregnancy.
Nutrient Needs of Pregnant Vegetarians

73. Iodine
Vegan should take an iodine supplement to
prevent hypothyroidism and potential mental
retardation in their infants.
Only 30% of prenatal vitamins contain
adequate amounts of iodine.
Nutrient Needs of Pregnant Vegetarians

74. Nutrient Needs of
Pregnant Vegetarians
Vitamin B12
Low B12 in pregnancy is associated with an
increased risk of neural tube defects,
pre-eclampsia and other pregnancy
complications.

77. Nutrient Needs of
Pregnant Vegetarians
Recommended supplements:
• Iron (if developing anemia)
• Folic acid containing prenatal vitamin
• Vitamin B12
• Vitamin D
• Iodine
• DHA-rich algae
• Protein supplement and/ or
calcium supplement

78. The Ideal
Vegetarian Diet

79. The Five Major Plant-Based Food Groups
• Whole grains
• Legumes and beans
• Vegetables
• Fruits
• Nuts and seeds

80. Whole Grains
Provide fiber, iron, complex carbohydrates,
B vitamins and minerals like zinc.
Choose 6 or more servings per day
• Oatmeal
• Cereals
• Rice (brown rice, wild rice)
• Quinoa
• Barley

81. Legumes and beans
Provide protein, B vitamins, iron and trace minerals.
Choose five or more servings per day.
• White, black, red beans
• Peas, black eyed peas
• Lentils
• Tofu
• Processed soy products
(in moderation only!)

82. Fruits
Provide vitamins, fiber and phytonutrients.
• Apples, pears
• Bananas
• Oranges, grapefruit
• Berries, cherries
• Tropical fruit – mango,
papaya
• Melons
• Plums, peaches
• Dates, figs
• Dehydrated fruits

83. Vegetables
Provide calcium, iron, phytonutrients and trace
minerals.
• Raw vegetables
• Cooked vegetables
• Vegetable juices
• Dark green leafy vegetables
• Yellow, orange, red and green
vegetables

84. Nuts and Seeds
Provide protein, fiber, fats, and antioxidants.
• Almonds, walnuts, hazelnuts,
brazil nuts, pecans, pistachios,
cashews
• Nut butters
• Pumpkin, sesame, sunflower seeds
• Flax, chia seeds

85. Calcium
It is important to emphasize calcium in the vegan
diet to ensure adequate intake.
• Dark green vegetables – kale, bok choy,
spinach, broccoli
• Beans
• Tofu
• Sesame seeds
• Almonds and almond butter
• Fortified soy, almond and rice milks
• Dairy

86. Being a VegetarianVegetarian or VeganVegan
needs proper education.