Download Nutritional considerations for vegetarians and vegans

Nutritional considerations for
vegetarians and vegans
Amanda Woodvine
Nutritional considerations for vegetarians
and vegans
• Energy (calories)
• The major nutrients
• Protein – dispelling the ‘protein myth’
• Fat – omega-3 for vegetarians/vegans
• Fibre
• Vitamins and minerals to take care over in a care setting
Protein
Fat: omega-3
• Older people of all ages need omega-3 fat in their diet.
• Of course vegetarians don’t eat fish or fish oils so they
can’t get omega-3 from them.
Omega-3 fat – why?
• Protection against heart disease (important for people who’ve
had a heart attack).
• Can relieve rheumatoid arthritis (swollen and tender joints,
grip strength and mobility).
Omega-3 fat – why?
• Eye health
• Preventing mental decline
• Immune function
Omega-3 fat – where?
Fibre
• Can help to prevent:
- constipation - heart disease
- diabetes
- some cancers
• But if people have a poor appetite, bulky foods can stop them
getting all the nutrients they need.
Fibre
Good sources are wholegrain foods: wholemeal bread, pasta
and cereals, brown rice, peas, beans and lentils, and fruits and
vegetables.
Shouldn’t need extra bran.
Vitamins and minerals
Older people are less able to digest, absorb, use and excrete
vitamins and minerals.
According to a national survey, older people living in institutions
may have low intakes or low blood levels of certain vitamins
and minerals.
National Diet and Nutrition Survey
National Diet and Nutrition Survey
Iron-rich foods
Good sources for vegetarians/vegans
• Fortified breakfast cereals, especially bran flakes (contain 3
times more iron than anything else on this list – see chart that
follows)
Iron-rich foods
Good sources for vegetarians/vegans
• Grains: wholemeal bread, spaghetti
• Pulses (peas, beans – including tofu, and lentils)
• Figs – just 3 dried figs supply 29% of daily iron
• Eggs (not for vegans)
• Green veg, especially curly kale
Vitamin C rich foods
Vitamin C is the most common deficiency seen in
institutionalised adults (41%).
Also, vitamin C helps the body absorb iron. Fresh fruit juice or
a starter containing citrus fruits is a good way to ensure iron
from foods is absorbed well.
Vitamin C rich foods
Good sources of vitamin C are:
• Citrus fruits
• Green vegetables
• Peppers
• Tomatoes
• Potatoes (just under the skin)
B vitamins: B1 (thiamin) and folate
• B vitamins are water soluble which means they are not stored
for long in the body. So try to include some of these foods
every day.
• Diets containing too little B vitamins can lead to multiple
deficiencies within a few months.
B vitamins: thiamin & folate
B1
Found in wholegrain
cereals, nuts, seeds and
pulses (peas, all types of
beans, including soya, and
lentils)
Folate
Found in green vegetables,
especially broccoli,
oranges, nuts, wholegrain
cereals
B vitamins: vitamin B12
• Vitamin B12 is needed every day. Vegetarians get B12 from
free-range eggs and dairy.
• Vegans get it from B12-fortified foods, such as breakfast
cereals, margarines, nutritional yeast (e.g. Marmite) and soya
milk.
• B12 from fortified foods is better absorbed than the B12 from
meat, poultry and fish.
Vitamin A
Comes in two forms
• Pre-formed (retinol) – from animal foods.
• So-called ‘pro-vitamin’ form (carotenoids). Over 700 of these,
including beta-carotene and lycopene (the protective pigment in
tomato ketchup!)
Vitamin A
Hazards of excess
As we’ve seen in the survey, 2-3% of older people living in
institutions get too much pre-formed vitamin A (retinol) – found
in animal products. Egg yolks, butter, milk, liver and fish oils are
rich sources.
Deficiency is rare. But too much can increase risk of
osteoporosis and hip fractures.
Vitamin D
• Like calcium, vitamin D is important for good bone health.
• We get most of our vitamin D from summer sunlight on our skin
which is converted into vitamin D.
Further resources
UK List
A geographical listing of ‘veggie friendly’ care homes, retirement complexes,
food suppliers and other services that cater for older people and follow the
VfL Code of Good Practice.
Caterer training
One-day training courses in conjunction with the renowned Cordon Vert
Cookery School. Practical demonstrations, and the opportunity to taste and
assess the foods prepared.
vegetarianforlife.org.uk