6. Special nutritional considerations: vegetarianism

From greek.doctor

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