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How Do Vegetarians Meet Their Protein Needs?
Recall What Happens If You Eat Too Much or Too Little Protein…
PEM represents- protein energy malnutrition
Kwashiorkor & Marasmus;
yes (though there may be system damage; clean water and slow introduction of
nutrients)
Name two PEM “diseases” and can they/how they can be “cured”.
What can happen if you eat too much protein? What is often the source of this “surplus” protein?
You may be at risk for heart disease, kidney stones, osteoporosis; saturated fats
from meat sources
How Do Vegetarians Meet Their Protein Needs? p. 208
I.
Being a vegetarian (not eating __meat (red)__, fish, poultry) is often a lifestyle choice
made for a particular reason.
a. Vegetarian diets and associated foods
II.
A plant-based vegetarian diet that is rich in whole grains, vegetables, fruits, legumes, and
_nuts__ may reduce risk of many chronic diseases.
a. The risks for heart disease, high BP, type _2_ diabetes, certain types of cancer and
___obesity___can be reduced.
b. The biggest risk of vegetarian diet is __underconsuming nutrients that are found in
__animal__products.
A vegetarian meal may not always be low in saturated fat if __full_-fat dairy products
are heavily used.
Nutrition & the Human Body-Ch 6 Proteins
How Do Vegetarians Meet Their Protein Needs?
III.
Vegetarians should consume a wide variety of foods in order to obtain necessary nutrients
(reduce deficiency risks)
a.
Some nutrients found in animal foods—protein, __iron/zinc__, calcium, vitamin _D
or B12_, riboflavin, vitamin A and omega-3 fatty acids—are particularly important to
monitor
Vitamins and mineral supplements may be necessary.
Nutrients that could be MIA (missing in action)
Nutrient
Risks
Veg Food Source
Table Tip
w/o variety of plant sources
protein may not be met
Soybeans, soy burgers, tofu,
nuts, peanuts, PB, legumes,
sunflower seeds, milk,
yogurt, soy milk, cheese
Iron in plants is not as easily
absorbed; phytate in grains &
polyphenols in tea/coffee can
inhibit iron absorption; veg’s
need 1 ½ x’s more Fe; Vit C
helps iron absorption; anemia
Absorption is enhanced by
animal protein; Phytate bind
Zn; veg’s need 50% more
Fe-fortified cereals, enriched
grains (breads, pasta…)
oatmeal, wheat germ,
potatoes, nuts, legumes,
sunflower seeds, tofu, bok
choy, broccoli, mushrooms
Most of the above
Nuts to cereal,
beans to soups,
salads & sides, soy
burger, tofu in stir
fry, soy milk or
banana or berry
shake
Fortified cereal,
add soybeans to
salad, add Vit-C
rich foods (citrus
fruits…)
Calcium
If little to no dairy problems
may occur; if no calcium
fortified tofu or beverages are
consumed problems may occur
Most of the above; fortified
OJ, sesame tahini, , kale,
collard greens, mustard
greens, okra
Vitamin D
If not consuming fortified milk
or soy products; Rickets &
osteomalacia
Low-fat or nonfat milk, egg
yolk, fortified yogurt, soy
milk, soy yogurt, ready to
cereals, vitamin supplement
Vitamin B12
Only animal sources are the
natural source; need to eat
fortified cereals, soy milk or
supplements; Macrocytic
anemia and pernicious anemia
Low-fat & nonfat milk, yogurt
or cheese, eggs, fortified soy
milk, ready-to-eat cereals,
soy burgers, egg substitutes,
vitamin supplements
Vitamin A
Found naturally only in animal
products; consume precursor-
Fortified low-fat or nonfat
milk & soy milk, apricots,
Protein
Iron
Zinc
Nutrition & the Human Body-Ch 6 Proteins
Milk on cereal;
cheese or
soybeans to salad,
sunflower seeds,
top w/wheat germ
Add milk to cereal
or coffee,
yogurt/day,
cheese; fortified
OJ; green veggies
Milk or soy milk
each day, fortified
cereal; fortified
creams in sauces,
yogurt
Eat fortified
cereal, drink
fortified milk;
omelet w/egg sub,
use fortified soy
sub
Slice of
cantaloupe, dried
How Do Vegetarians Meet Their Protein Needs?
Omega-3 FA’s
IV.
beta-carotene; Night blindness
cantaloupe, mangoes,
pumpkin, kale, spinach
If fish is not included may not
consume enough EFA-alphalinolenic acid; Reduced heart
health
Fish, especially fatty fish such
as salmon & sardines,
walnuts, flaxseed and
flaxseed oil, soybean and
canola oil
apricots, spinach
@ lunch, fortified
milk, mangoes as
sweet
Walnuts in bake
goods, canned
salmon on salad,
ground flaxseed in
yogurt, cook
w/canola oil
b. A vegetarian diet can provide a robust amount of nutrients as compared to a nonvegetarian meal, if planned properly
Athletes can follow a vegetarian diet if they plan carefully.
Vegetarian athletes should consult a registered dietitian to plan a nutritionally complete diet
How do beef stir-fry and tofu stir-fry compare?
Beef has more protein, saturated fat, dietary cholesterol, zinc & B12
Tofu has not dietary cholesterol or B12; has more iron & calcium
V.
Soy can be a valuable dietary addition to a vegetarian diet, as shown in the feature box The
Joy of Soy
Benefits of soy in the diet are…
Isoflavones may interfere with or mimic some estrogen activities (soy beans contain the largest amount
of isoflavones); these may reduces risk of chronic diseases (heart disease-bad cholesterol -LDL) & some
cancers-if most of soy is eaten during adolescent years it may reduce chances of breast cancer in
Nutrition & the Human Body-Ch 6 Proteins
How Do Vegetarians Meet Their Protein Needs?
adulthood also isoflavones may inhibit or block actions of estrogen (high levels may increase risk of
breast cancer) may help reduce the risk; may help relieve menopausal symptoms; a inexpensive, heart
healthy protein source
What may be a detriment to a soy rich diet?
The anticancer role of isoflavones may cause problems as once bond to estrogen receptors they can
initiate the production of cancer cells which increase the risk of breast cancer…still being studied
____isoflavones______ Naturally occurring phytoestrogens, that function in a fashion similar to the
hormone estrogen in the human body
___estrogen____ the hormone responsible for female sex characteristics
List sources of soy:
Tofu (cooked pureed textured), soy flour (ground roasted soybeans), tempeh
cooked whole soybeans condensed into block), soy meat analogs (meat
substituted hot dogs, sausages, cold cuts…), textured soy protein (defatted soy
flour compressed & dehydrated), miso (paste of fermented soybeans), soy milk
(ground soybeans & water), edamame (tender young soybeans)
The Take-Home Message
Vegetarian diets can be a healthy eating style that may help reduce the risk of some chronic diseases.
Some vegetarians abstain from all animal foods, while others may eat animal foods (such as eggs, and
dairy products) in limited amounts. All vegetarians must take care in planning a varied diet that
meets their nutrient needs, especially for protein, iron, zinc, calcium, vitamin D, riboflavin (a B
vitamin), vitamin B12, Vitamin a, and omega-3 fatty acids.
Nutrition & the Human Body-Ch 6 Proteins