Download Vegetarian nutrition - Food a fact of life

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