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Transcript
Vegetarian Eating Health Benefits When a vegetarian diet is appropriately planned it can be lower in fat and cholesterol and higher in fiber. Therefore the eating habits of vegetarians may lead them to lower incidences of certain diseases, such as obesity, type 2 diabetes, high blood pressure, heart disease, gallbladder disease, osteoporosis, kidney stones and certain cancers (Dietitians of Canada, 2010). There are a number of different vegetarian diets: Semi-Vegetarian: usually avoids red meats, but may include dairy, eggs, poultry and fish. Lacto-Ovo Vegetarian: includes eggs and dairy products, but excludes all animal products Lacto-Vegetarian: includes dairy products, but excludes meat products Vegan: excludes all animal products. Vegetarian Health Concerns Although the vegetarian diet can have many nutritional benefits wise meal planning is important to ensure adequate amounts of all nutrients. Some nutrients that a pure vegetarian could be low in include protein, Vitamin D, Vitamin B12, calcium, and iron (Dietitians of Canada, 2010). Protein: According to Dietitians of Canada (2004) a carefully planned vegan diet can provide adequate protein from a variety of vegetable protein foods. The combination of grains with legumes, nuts, seeds, and vegetables can help to meet the recommended protein intake. There are many possible combinations; here are a few, lentil soup with crackers or bread, peanut butter and toast, humus and pita bread, baked beans and toast, or beans and rice. Lacto-oveo and lacto vegetarians should receive adequate protein from egg and milk products. Vitamin D: Direct sunlight allows the body to produce Vitamin D. Adequate vitamin D can be produced by exposing the face and forearms to the sun during the warm months for ten to fifteen minutes per day. During the winter months vitamin D has to come from fortified food sources or dietary supplements. For example milk is fortified with vitamin D. Vegetarians who do not drink milk should select soy or rice products that are fortified (The Vegetarian Resource Group, 2009). Vitamin B12: Vitamin B12 is found in animal products. There are fortified foods, such as fortified soy beverages, that vegetarians can consume in order to get an adequate intake of vitamin B12. Lacto –ovo vegetarians are able to meet their vitamin B12 requirement by consuming dairy and egg products (The Vegetarian Resource Group, 2013). Calcium: Calcium is needed for strong bones, proper functioning of our muscles and nerves, and for it’s blood clotting properties. Complications such as low bone mass and increased incidence of bone fractures have been associated with a low intake of calcium throughout the life cycle. Calcium is abundantly found in dairy products. However dairy products are not the only sources of calcium as many other foods contain calcium. For example bok choy, broccoli, collards, turnip greens, nuts, seeds, fortified foods and beverages and soybeans all provide calcium with a high bioavailability. For those that are unable to meet the recommended intake of calcium, supplements are available (Vegetarian Resource Group, 2013). Iron: Iron plays an important role in carrying oxygen to different parts of the body. Iron is absorbed easier by including foods rich in vitamin C, such as fruit juices, mango, potatoes and broccoli with your meals. When planning a diet that excludes meat consideration must be given to the amount of iron in the diet. According to Dietitians of Canada, vegetarians should consume a higher amount of iron as non-vegetarians due to the lower bioavailability of the iron in a vegetarian diet. Good sources of iron include beans, tofu, split peas, lentils, other legumes, figs, dried fruit, nuts, enriched and fortifies foods, dark green leafy vegetables. (Dietitians of Canada, 2010). Zinc: Zinc is necessary for the body to protect itself from disease and wound healing. Include foods good sources of zinc in your diet, such as: tofu, fortified soy drinks, dried peas, beans, lentils, nuts, seeds, and whole grain cereals (Dietitians of Canada, 2010). Linolenic Acid (Omega-3 fat): Omega-3 fats are crucial for nerve and brain development, eye health and for heart disease prevention. You will find vegetarian sources of omega-3 fats in oils, such as canola, walnut and flax seed, as well as in soybeans and tofu. (Dietitians of Canada, 2010). More Information: Eating Well with Canada's Food Guide The Vegetarian Resource Group Veg Web (vegan and vegetarian recipes) Sources Eating Guidelines for Lacto-Ovo Vegetarians. (2010). Retrieved July 3rd, 2013 from http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vegetarian/EatingGuidelines-for-Lacto-Ovo-Vegetarians.aspx Mangels, R. FAQs About Vitamin D. (2009) Retrieved July 3rd, 2013 from http://www.vrg.org/journal/vj2009issue2/2009_issue2_vitamin_d.php Mangels, R. Vitamin B12 in the Vegan Diet. (2013). Retrieved July 3rd, 2013 from http://www.vrg.org/nutrition/b12.php Mangels, R. Calcium in the Vegan Diet. (2013). Retrieved July 3rd, 2013 from http://www.vrg.org/nutrition/calcium.php Developed by Lindsey Young in partial fulfillment of her administrative dietetic internship placement with Aramark Campus Services – MSVU in Fall 2004 and in collaboration with Student Nutrition Services. Aramark supports the Applied Human Nutrition (Dietetics) Internship Education program at Mount Saint Vincent University. Updated by Anna Jackson in partial fulfillment of her community dietetic internship placement with the Mount Wellness Program in Summer 2013.