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Vegetarian nutrition Georgine Leung Nutrition Scientist 5th October 2010 © British Nutrition Foundation 2010 Outline of this presentation • What is vegetarianism • Possible reasons for being a vegetarian • Types of vegetarians • Key messages for a healthy diet • Nutrients that may be of concern • Labelling © British Nutrition Foundation 2010 1 What is vegetarianism? • A spectrum of dietary patterns. © British Nutrition Foundation 2010 Possible reasons for being a vegetarian • Ethical or ecological issues. • Health concerns. • Sensory and taste preferences. • Philosophical/religious reasons. • Cost. • Family influences. • Reactions to food safety scares. © British Nutrition Foundation 2010 2 Some types of vegetarians Demi(semi)-vegetarian Occasionally Occasionally Pesco-vegetarian × Occasionally Lacto-ovo-vegetarian × × Ovo-vegetarian × × × Lacto-vegetarian × × × Vegan × × × × © British Nutrition Foundation 2010 The eatwell plate Fruit and vegetables Meat, fish, eggs, beans and other non-dairy sources of protein Bread, rice, potatoes, pasta and other starchy foods Milk and dairy foods Food and drinks high in fat and/or sugar © British Nutrition Foundation 2010 3 Key messages for a healthy diet • • • • • • • • 5 A DAY. Base meals on starchy foods. Cut down on food that is high in saturated fat. Use healthier cooking methods. Eat some protein rich foods. Cut down on salt and sugar. Keep well hydrated. Ensure adequate intakes of protein, iron, calcium, Vitamins B12 and D. © British Nutrition Foundation 2010 Protein Needed for growth, development and repair. Essential/indispensable amino acids must be supplied by the diet. Animal protein: high biological value (HBV). Plant protein: low biological value (LBV). © British Nutrition Foundation 2010 4 Protein complementation When the amino acids of one protein compensates for the limitations of another. Rice and lentils Beans and toast Any other ideas? © British Nutrition Foundation 2010 © British Nutrition Foundation 2010 5 Omega-3 fatty acids • Needed for heart health. • Good sources: oily fish. • Plant sources: rapeseed, soybean, sunflower oil, flaxseeds and walnuts. © British Nutrition Foundation 2010 Iron • Needed for healthy blood and regulates metabolic processes. • Animal sources (haem iron) are readily available. • Plant sources (non-haem iron): pulses, green vegetables, bread and fortified breakfast cereals. © British Nutrition Foundation 2010 6 Which vitamin helps to absorb non-haem iron? a) Vitamin A. b) Vitamin C. c) Vitamin D. © British Nutrition Foundation 2010 Calcium • Needed for strong bones and teeth, regulates muscle contraction and helps blood clotting. • Good animal sources: milk and dairy foods and canned fish with edible bones. • Good plant sources: fortified soya drinks, tofu (beancurd) and green leafy vegetables. © British Nutrition Foundation 2010 7 Vitamin B12 • Needed for healthy blood, healthy nervous system and release energy from macronutrients. • Mostly found in foods of animal origin. • Good plant sources: yeast extract, fortified bread and fortified breakfast cereals. © British Nutrition Foundation 2010 Vitamin D • Needed for strong bones and muscles, and improved immune system. • Mainly made by the action of sunlight on the skin during summer months. • Good plant sources: fortified cereals and margarine. © British Nutrition Foundation 2010 8 Check the label • There is no single legal definition of the terms ‘vegetarian’ or ‘vegan’. • Look out for ingredients. © British Nutrition Foundation 2010 Useful sites… The Vegetarian Society www.vegsoc.org The Vegan Society www.vegansociety.com © British Nutrition Foundation 2010 9 Be active How much physical activity should children and young people take part in each day? a) 15 minutes. b) 30 minutes. c) 60 minutes. © British Nutrition Foundation 2010 For further information, go to: www.nutrition.org.uk www.foodafactoflife.org.uk BNF is grateful for financial support from the Agricultural and Horticultural Development Board to enable us to develop these eSeminars. © British Nutrition Foundation 2010 10