Nutrition for the Vegetarian

1. Optimizing theVegetarian Diet
Information for:
Registered Dietitians &Vegetarians
The Healthy Vegetarian
Presented by Brandy Ogg

2. What are the proven health benefits?
According to the American Dietetic Association:
Decreased Body Mass Index
Lower Rates of Ischemic Heart Disease
Lower Blood Cholesterol
Lower Blood Pressure
Lower Rates of Hypertension, Type II Diabetes, Prostate,
and Colon Cancer

3. Dietary Modifications
Low Cholesterol
Low Saturated Fat Intake
Increased Complex CHO Consumption
Increased Fiber Intake
Increased Folate in the Diet
Numerous Phytochemicals

4. What type of vegetarians exist?
Lacto Lacto-ovo

5. Vegetarian Types
Semi-vegetarian Vegan
No meat, fish or fowl

6. Nutrient-related Concerns
Stereotypical Situation
Macronutrients, Trace
Minerals & Vitamins
Protein
Iron
Calcium
Vitamin B-12
N-3 Fatty Acids

7. Protein Quality and Quantity
Q. Do plant foods provide the indispensable amino acids?
A.Diets that combine protein sources from a variety of plant
foods will provide the indispensable amino acids.

8. Protein Quality and Quantity
Non-Vegetarian- Average Protein Needs: (10-15% of our diet)
body weight(lbs)/2.2kg x .8gram
Lacto-ovo or Lacto-Vegetarian- Average Protein Needs:
 body weight/2.2 x .8-1grams (slight increase)
*Vegan- Average Protein Needs:
body weight/2.2 x 1.3-1.8grams (10% increase)
*Plant proteins are not digested as well as animal proteins.
• Infants > 6 yrs old should increase by 15 to 20%

9. Top rated plant protein sources
1. Soy products
2. Legumes
3. Grains
4. Meat Analogs*
5. Nuts
6. Nut Butters
7. Vegetables

10. Enhance Iron Absorption
Non-heme Iron
Sources
Pair with………..Vitamin
C
Dark Leafy Green
Vegetables (DLGV’s):
Whole Grains
Legumes
Nuts

11. Enhance Iron Absorption
Other Enhancers Inhibitors
Organic Acids (Fruits and
Vegetables)
Iron fortified foods
Fermented Foods
Cast Iron Cookware
Tannins:
• Wine
Phytate:
• Beans
(soaking)
•Breads:
(leavening)
•Calcium:
Competes for
absorption

12. Calcium Sources for Vegetarians
Broccoli Fortified Fruit Juices

13. Calcium Sources
Fortified Cereals Almonds

14. Bone health is the main concern.
Enhances Absorption
Increases Calcium
Loss
Protein
Vitamin D
Oxalate: Spinach
Phytate
Excessive sodium intake
Use of diuretics: Caffeine
Excessive animal protein
intake (sulfur containing
AA’s)
Soft drinks due to
phosphoric acid

15. Other Factors Promote Bone Health
Vitamins and minerals Exercise
Essential Fatty Acids-may
be protective
Fat soluble vitamins: A,D
& K
Water Soluble B Vitamins
Minerals:
Mg,Mn,Ca,Zn,K,B,&Cu
Must be weight-bearing!

16. The B-12 Challenge
Doesn’t naturally occur in plant foods
Must seek out fortified products that contain active B-12
Symptoms of B-12 deficiency are masked due to high folate
levels in vegetarians.
If > 50 yrs, B-12 supplementation is recommended
regardless of diet.
*More B-12 is absorbed when taken in frequent, smaller
amounts compared to one large dose. 5ug of crystalline B-
12= 60% absorption vs. one dose of 500ug = ≤ 1%

17. B-12 Sources for Vegetarians
Nutritional Yeast Other Alternatives
*Requires cold
storage and must
be kept away from
light.

18. Omega-3 Fatty Acids
Adequate Intakes (AI’s):
Women- 1.1g
Men- 1.6g/day
Vegan- lacks DHA/EPA: No fish is consumed:
AI = 2.2 - 4.4grams/day
N-6: Alpha Linoleic Acid: found abundantly in plants
decreased CD risk; lowers LDL cholesterol.
N-3: Alpha Linolenic Acid: found in fish as a preformed source
of DHA/EPA and is more effective in reducing TAG’s than n-6.

19. Sources of Omega-3’s in Plants
Ground Flaxseeds
Hempseeds
Canola oil
Walnuts
Soy Beans
DGLV’s
Wheat Germ
*Not direct sources of DHA/EPA but the body can convert
them.

20. Current Recommendations
In Agreement Semi-Vegetarians
American Heart
Association
American Dietetic
Association
Consume “2 servings per
week, preferably of fatty
fish.” Mackerel & Salmon
Low fat fish are much
lower in Omega-3’s:
Tilapia, Catfish, Tuna

21. 1. Follow the Vegetarian Food Guide

22. 2. Ensure Caloric Intake is Adequate
Too many calories:
 Fat & Sugar
 Dairy vs. Meat
 Potato Chips vs. Veg.
 Excess Junk
Too little calories:
 Anorexia Nervosa
 Iron-deficient anemia
 Fatigue
 Excess Fiber

23. 3. Eat whole grains > whole grain product.
Intact Whole Grains
Quinoa
Barley
Millet
Rye
Brown Rice
*Listed as the only
ingredient.
Whole Grain Products
* Listed amongst other
ingredients

24. 4. Choose protein sources wisely
Consume 2-3 servings of beans or meat alternatives daily &
include variety.
Lentil Soup
Veggie burgers
Soymilk
Amy’s Bean Burrito

25. 5. Be on the Lookout for:
 Iron FYI: - malt-o-meal has 60% iron
 Calcium: Soymilk is fortified=calcium %milk
Omega 3’s - Eat nuts and seeds.
B-12 – Choose the best option for you.
Plant Mineral Sources

26. 6.Choose a variety of different colors.
Cancer Preventing Phytochemicals
DGLV’s
Cruciferous
Red Fruits-anthocyanins
Yellow-white-
anthoxanthins

27. The Trend is Your Friend!
The National Restaurant Association Reports:
FYI: 8/10 restaurants with table service offer vegetarian
entrees.
FYI: 2.8 billion was profited by US Food companies
marketing vegetarian food items.
The Vegetarian Lifestyle is gaining popularity!!!

28. Famous Quote
"Nothing will benefit health or increase chances of survival on
earth as the evolution to a vegetarian diet."

29. Numerous Resources for Vegetarians
Happycow.net- Guide to Vegetarian Restaurants
The Vegetarian Resource Group (vrg.org)- Dietitian
Reviewed
USDA’s MyPyramid.gov
Evidence Analysis Library(EAL)- for ADA Members
Vegetariannutrition.net: Vegetarian Nutrition Dietetic
Practice Group
Themeatrix.com