View source for 6. Special nutritional considerations: vegetarianism

Vegetarian diet

* No meat, poultry, fish or other seafood is consumed
* Animal products like milk and eggs can be consumed
* Not all plant products contain all essential nutrients. Thus, a vegetarian diet must be well-planned to meet the daily recommended intake of all nutrients
* The vegetarian diet contains more than enough of
** Vitamins B, E, C
** Minerals
** Dietary fibre
** Unsaturated fatty acids
** Carbohydrates
** Plant sterols
* The vegetarian diet often brings other health benefits with it
** Vegetarians are usually generally health conscious
*** Have decreased consumption of tobacco, alcohol, drugs
*** Live a physically active life
** Have decreased intake of sugar
** Have decreased intake of calories
** Consume more potassium than sodium -> decreased risk for hypertension

Special types of vegetarianism

* Lacto vegetarian – allows consumption of milk
* Ovo vegetarian – allows consumption of eggs
* Lacto-ovo vegeterian – allows consumption of milk and eggs
* Pesciterian – allows consumption of fish
* Vegan – no consumption or use of any animal product

Special nutritional considerations

* Protein
** Many plant foods are poor sources of protein or are incomplete proteins
** Thus, multiple plant sources of protein should be consumed to ensure all essential amino acids are consumed
** Protein deficiency is usually not a problem though, as vegetarians consume different protein sources
** Soy itself is almost as complete as animal protein
** Sources of protein for vegetarians
*** Soy
*** Legumes
*** Grains
* Iron
** Vegetarians tend to have smaller iron stores than meat eaters
*** But they don’t appear to have more iron deficiency anaemia
** Plant foods contain iron in ion form and not in heme form (which is found in meat)
*** The heme form has higher bioavailability
** Vitamin C enhances iron absorption
** Calcium and dairy decrease iron absorption
** Sources for vegetarians
*** Eggs
*** Pulses (beans, chickpeas)
*** Dark green vegetables
* B12
** Unless fortified, no plant foods contain significant B12
** B12-containing foods should be consumed regularly
** Sources for vegetarians
*** Milk
*** Cheese
*** Eggs
** Sources for vegans
*** Supplements
*** Fortified cereals, plant milk
*** Nutritional yeast
* Omega-3 fatty acids
** Are mostly found in oily fish and fortified eggs
** Sources for vegetarians
*** Flaxseed oil
*** Rapeseed oil
*** Soya oil
*** Walnuts
*** Fortified eggs
* Vitamin A
** Preformed Vitamin A is only found in animal foods
** Vegans only get vitamin A from converting beta-carotene, which is less efficient
** High amounts of beta-carotene should be ingested daily
** Found in most orange/yellow fruits and vegetables
* Iodine
** Iodine is mostly found in dairy and seafood
** Iodized salt should be consumed by vegans

Well-planned vegetarian diet contains

* Dark green vegetables
* Red and orange vegetables
* Legumes (beans and peas)
* Starchy vegetables (potatoes)
* Whole grains
* Fruits
* Eggs
* Soy products
* Nuts
* Seeds

[[Category:Public health 4 - Preventive medicine]]