Download A Health Vegetarian Diet

A Healthy Vegetarian Diet
1. Eat a variety of unrefined plant foods to meet normal nutrient needs for vitamins,
minerals, fiber and (Nutrients or other factors in plant foods that we don’t know
about yet, but God put there for our health) – what I call “God’s packaging” – for
good health
a. Fruits and Vegetables (including legumes): the more the better – 5-9 servings/day
Dark green leafy vegetables (kale, collard greens, and spinach) and cruciferous
vegetables (broccoli, cabbage, and cauliflower) are especially nutritious.
Legumes and soy foods are excellent sources of protein - aim for 2-3
servings/day.
Ideas to increase fruit and vegetable intake
 Start the day with 2 servings of fruit
 keep ready-to-eat raw vegetables handy in a clear container in the front
of your refrigerator
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pile vegetables on sandwiches – cucumbers, spinach, tomatoes,
peppers…
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eat vegetables with lunch (vegetables aren’t only for dinner)
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if beans are new to your diet, add them gradually – a few beans on a
salad, a small cup of bean soup at lunch – increase intake slowly
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have a large salad with dinner (more than just lettuce) – tomatoes,
cucumbers, carrots, onions, peppers, peas…
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keep a day’s supply of fresh or dried fruit handy on the counter
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plan a meal around a vegetable – baked potatoes topped with vegetables or
lentils; pasta and sautéed vegetables; or grilled, roasted or stir fry
vegetables on brown rice
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add vegetables to spaghetti sauce or lasagna – grated carrots or
zucchini
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use pureed beans as the basis or dips and spreads - hummus
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enjoy fruit as dessert
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add greens to soups, pasta or bean dishes
b. Whole Grains: Most – about 80% of the nutrients are in the outer bran layer and
inner germ of the wheat kernal. Aim for at least half if not all of your grains to be
whole. Whole grains are an excellent source of fiber – helps you feel full so
you’re less likely to overeat
Tips for increasing whole grains in your diet
 use more whole grain cereals – hot or cold – ingredient list needs to say
“whole” wheat, rye, oats…
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choose foods that list one of the following first on the ingredient list: brown
rice, bulgur, cracked wheat, graham flour, oatmeal, popcorn, barley, whole
oats, whole rye, or whole wheat.
use quick-cooking whole grains like bulgur, quinoa, or millet
make a sandwich using whole grain bread or pita
add barley or other whole grains to soups, stews or casseroles – brown rice,
millet, quinoa…
use corn or whole wheat tortillas for soft tacos and burritos
popcorn is a whole grain – try popcorn (without a whole lot of butter) and
fruit for a light supper
c. Nuts and Seeds: Part of a healthy diet in small amounts (about ¼ cup), nuts are
about 80% fat nuts can help prevent heart disease by lowering LDL cholesterol.
Nuts are an excellent source of unsaturated fats (some are rich in Omega-3 fatty
acids – walnuts and flax seed), fiber – helps lower cholesterol, vitamin E and
plant sterols – compete with cholesterol for absorption so it helps lower blood
cholesterol, plant sterols are often added to foods like margarine – but they occur
naturally in nuts. All nuts are healthy and help lower heart disease risk, but they
are high in fat and calories so amounts need to be limited. Coconut is a fruit that
sounds like a nut, but does not have the same health benefits – coconut is largely
saturated (unhealthy) fat.
Suggestions for increasing nut consumption
 eat a handful of nuts instead of an unhealthy high saturated fat food (chips,
cookies, cheese, desserts… - rather than in addition to since they are high in
calories
 nuts are easy to store and take to work or school in small containers
 use 1-2 Tbs. of chopped nuts on breakfast cereal or in salads
 use ground flaxseeds on cereals or in baked goods
 use almond butter (or another nut butter like peanut butter or cashew butter) on
toast instead of butter or margarine
 all nuts are healthy unless covered in chocolate, sugar and/or salt
2. Nutrients of concern:
a. Protein – Relax – it’s easy to meet protein needs with a vegetarian or total
vegetarian diet. Vegetables – especially legumes, grains and nuts all provide
some protein. It is not necessary to have a “high protein” food at each meal or
to combine foods to get adequate protein. As long as calories are adequate and
a variety of foods are eaten, protein needs will be met. Normal protein needs
are actually much lower than average US intake. (about 80 g/day, 90 g/day in
19-30 year olds)
Recommended protein/day – 0.8g/kg body weight – (~0.36g/lb body weight)
examples: 140 lbs = 50g protein/day, 180 lbs = 64.8g protein/day
Have them look at the list of protein content of selected vegan foods –at the
end of the handout. Also have them look at the Meeting Calcium
Recommendations on a Vegan Diet from the Vegetarian Nutrition practice
group – point out that this sample menu on the front page provides 45 g
protein in not very much food – shows that its not that hard to meet protein
needs, most people would eat more food than this in a day
b. Vitamin B12 – Vitamin B12 is found only in animal foods. Total vegetarians
should take a vitamin B12 supplement or use fortified foods such as soymilk or
some breakfast cereals. Fortified plant foods are a reliable source of vitamin
B12.
c. Calcium – essential for good bone health (along with exercise, vitamin D,
fruits and vegetables, potassium, vitamin K …) Calcium needs can be met
with a vegetarian diet (even a total vegetarian diet) – more easily if you use
fortified plant foods. (Some foods that can be fortified with calcium are
soymilk, fruit juices, breakfast cereals, protein bars, rice milk, almond milk…)
Some good sources include collard greens, kale, bok choy, almonds,
soybeans, tofu, and beans.
Calcium is better absorbed from some foods than others:
Spinach, beet greens and swiss chard are all high in oxalates which inhibit
calcium absorption. Low oxalate greens (kale and collards) are very well
absorbed – at rates much higher than milk. Calcium in fortified foods is
absorbed well also. The calcium in beans and nuts is less well absorbed.
Calcium absorption is high in soybeans even though they are high in fiber,
phytate and oxalates (all of which normally inhibit absorption). Calcium
absorption is affected by age, physiological need, total calcium intake, vitamin
D, oxalates… Calcium excretion is also affected by foods – foods high in
sodium and/and or protein can lead to increased calcium excretion (loss) from
the body.
Phytates – storage form of phosphate in plants
Oxalate – organic acids in foods and are bodies convert other substances into
oxalates
Plant foods high in calcium are good for bones in more ways also – as they are
good sources of potassium, vitamin K, isoflavones – all of which are known to
be good for bones.
See the handout: Meeting Calcium Recommendations on a Vegan diet for a
sample menu that provides 1000mg calcium, as well as a list of plant foods
high in calcium, and other useful information about calcium.
3. Total fat and types of fat
a. Total fat – should be no more than 30% of total calories (ideally closer to
20%) and most of this should be from healthier types of fat.
b. Healthier fats – these fats when used instead of others can help lower risk
of heart disease by lowering total cholesterol and LDL cholesterol levels.
The healthier fats are the unsaturated ones – liquid at room temperature
 Monounsaturated fats – olive oil, canola oil, safflower oil, avocado,
nuts and seeds
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Polyunsaturated fats – corn oil, sunflower oil, soybean oil, nuts and
seeds – one polyunsaturated fat is omega 3 which is particularly
helpful to lower heart disease risk
o Omega-3 fatty acids – flaxseeds, flaxseed oil, and walnuts (also
fish, but we are mainly talking about vegetarian sources – the
fish get their omega 3’s from algae and then concentrate it in
their bodies)
c. Harmful fats – these types of fats are less healthy and increase risk of heart
disease by increasing total and LDL cholesterol. Dietary cholesterol also
raises blood cholesterol but not as much as saturated and trans fats.
Saturated fats are solid at room temperature.
 Saturated fats – animal foods: meats, poultry, seafood, eggs, dairy
products, lard and butter; and some plant foods: coconut oil, palm oil
and chocolate – recommended intake less than 10% of total calories.
 Trans fats – partially hydrogenated vegetable oil, commercial baked
goods (crackers, cookies, cakes), fried foods (doughnuts and french
fries), shortening and margarine. Trans fats are formed when liquid
oils are chemically changed to solid fats = soybean oil converted to
partially hydrogenated soybean oil, by adding hydrogen to the
unsaturated fat. This does not happen in home cooking
 Cholesterol – found only in animal foods – meats, poultry, seafood,
eggs, dairy products, lard and butter. Recommended intakes less than
300 mg/day. No cholesterol in plant foods – even high fat ones like
chocolate or nuts.
Tips for choosing better fats
 use olive or canola oil instead of butter for sautéing – just a teaspoon is
enough to sauté in most recipes
 use olive oil in salad dressings, use canola oil in baking – both oils are
good sources of monounsaturated fats – I use olive oil where I want
the distinctive flavor and canola oil which is less expensive where
taste is not an issue – like in muffins or pancakes
 sprinkle nuts or seeds on salads instead of bacon bits for a much
healthier fat
 add avocado slices to sandwiches instead of cheese
 use nut butters instead of butter on toast
 sprinkle ground flaxseed on cereal or toast, or use in baked goods like
muffins, pancakes and bread
4. Making the change to a vegetarian diet –
a. Doesn’t have to be “all or nothing”, just a few vegetarian meals/week at
first will improve health even if you still eat meat - try adding more
vegetarian meals as you get used to them and find ones you like
b. Look at what you already have in your house – many of the foods you eat
may already be vegetarian: spaghetti/marinara sauce, bean burritos, salads,
cereals…eat these foods more often
c. Try revising your favorite recipes to use beans, tofu, vegetables or meat
substitutes instead of meat, or to use whole grains instead of refined ones
d. Try vegetarian recipes in cookbooks, magazines or the newspaper
e. Be willing to take your own food in a cooler when traveling – it tastes
better, is less expensive and is healthier
5. Focus on the positive – in your diet and life in general
a. Look for healthy plant foods to eat rather than focusing on foods you have
to avoid. Think of ways to increase fruit or vegetable intake – I’m going
to eat an apple for lunch every day this week or I’m going to buy a bunch
of kale and find ways to use it two times this week or next time I make
pancakes or muffins I’m going to use half whole wheat flour instead of
white flour… rather than focusing on what you are trying to avoid or eat
less of – I’m not going to eat meat today… I’m not going to eat any meat
today… eventually since that is what you are focusing on, it will become
the only thing you can think of. Rather than focusing on what you are not
eating, choose instead to think of the good things you are doing to improve
your health