Vegetarian Diets
Vegetarian Diets
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| Vegetarian Diet |
Vegetarianism has evolved over the centuries from a necessity into an option. Approximately, 2,5% of adults in the U.S and 4% of adults in Canada follow a vegetarian diet. Additionally, 20 to 25% of Americans report that they eat at least 4 meatless meals a week. Most people choose vegetarian diets for religious, philosophical, ecological, or health-related reasons. Others adopt vegetarian practices because they are concerned about the economic and ecological impact of eating meat-based diets. They recognize that meat is not an efficient way of obtaining protein because it requires the use of approximately 40% of the world's grain production to raise meat-producing animals. Diets rich in fruits, vegetables, legumes, and grains frequently result in increased intakes of antioxidants nutrients (e.g., vitamins C and E and carotenoids), dietary fiber, and healthful phytochemicals and decreased intakes of saturated fat and cholesterol. Vegetarianism also may offer protection against obesity. Thus, the American Cancer Society, the World Cancer Research Fund, the American Heart Association, and the Heart an d Stroke Foundation of Canada encourage plant-based diets to promote health and reduce risk of chronic disease.
The eating patterns of vegetarians can vary considerably, depending on the extent to which animal products are excluded. Vegans follow the most restrictive diet, as they eat only plant foods. Because they do not eat any animal foods, their diets may be low in high biological value protein, riboflavin, vitamin D, vitamin B-12, calcium, and zinc unless carefully planned. Lacto-vegetarians are similar to vegans because their diets exclude meat, poultry, eggs, and fish but differ in that they include dairy products in their diets. Lacto-ovo-vegetarians include eggs, and fish in their diets but avoid poultry, meat and fish. These last 2 groups eat some animal foods, so their diets often contain enough amounts of nutrients that may be low or missing in strictly plant-based diets. However, to reduce the risk of nutrient deficiencies, all vegetarians need to follow nutritional recommendations when making daily food choices.
Vegetarian diets require knowledge and creative planning to yield high quality protein and other key nutrients without animal products. The complementary proteins, whereby the essential amino acids deficient in 1 protein source are supplied by those of another consumed at the same meal or the next. Recall that many legumes are deficient in the essential amino acid methionine, whereas cereals are limited in lysine. Thus, eating a combination of legumes and cereals, such as beans and rice, will supply the body with adequate amounts of all essential amino acids. Variety is an especially important characteristic of a nutritious vegan diet.
All the forefront of nutritional concerns for vegetarians are riboflavin, vitamins D and B-12,. A calcium, iron, and zinc. A major source of riboflavin, vitamin D, and calcium in the typical North American diet is milk, which is omitted from the vegan diet. However, riboflavin can be obtained from green leafy vegetables, whole-green breads and cereals, yeast, and legumes__ components of most vegan diets. Alternate sources of vitamin D include fortified foods (e.g., soy milk) and dietary supplements, as well as regular sun exposure.
Calcium-fortified foods are the vegan's best option for obtaining calcium. These include fortified soy milk, fortified orange juice, calcium rich tofu, and certain ready-to-eat breakfast cereals, breads, and snacks. Green leafy vegetables also contain calcium, but it is not well absorbed. Dietary supplements provide another option for meeting calcium needs. It is important to read supplement labels and to plan supplement use carefully because a typical multivitamin and mineral supplement supplies only 25 to 45% of daily calcium needs.
Vitamin B-12 occurs naturally only in animal foods. Plants can contain soil or microbial contaminants that provide trace amounts of vitamin B-12, but these are negligible sources of the vitamin. Therefore, vegans need to eat food fortified with vitamin B-12 or take supplements to protect against deficiency.
To obtain iron, vegans can consume whole-grain breads and cereals, dried fruits and nuts, and legumes. The iron in these foods is not absorbed as well as iron in animal foods, but eating a good source of vitamin C with these foods enhances iron absorption . Vegans can obtain zinc from whole-grain breads and cereals, nuts, and legumes. However, phytic acid and other substances in these foods limit zinc absorption. Grains are most nutritious when consumed as breads, because the leavening (rising of the bread dough) reduces the influence of phytic acid.
Special Concerns for Infants and Children:
The eating patterns of vegetarians can vary considerably, depending on the extent to which animal products are excluded. Vegans follow the most restrictive diet, as they eat only plant foods. Because they do not eat any animal foods, their diets may be low in high biological value protein, riboflavin, vitamin D, vitamin B-12, calcium, and zinc unless carefully planned. Lacto-vegetarians are similar to vegans because their diets exclude meat, poultry, eggs, and fish but differ in that they include dairy products in their diets. Lacto-ovo-vegetarians include eggs, and fish in their diets but avoid poultry, meat and fish. These last 2 groups eat some animal foods, so their diets often contain enough amounts of nutrients that may be low or missing in strictly plant-based diets. However, to reduce the risk of nutrient deficiencies, all vegetarians need to follow nutritional recommendations when making daily food choices.
Vegetarian diets require knowledge and creative planning to yield high quality protein and other key nutrients without animal products. The complementary proteins, whereby the essential amino acids deficient in 1 protein source are supplied by those of another consumed at the same meal or the next. Recall that many legumes are deficient in the essential amino acid methionine, whereas cereals are limited in lysine. Thus, eating a combination of legumes and cereals, such as beans and rice, will supply the body with adequate amounts of all essential amino acids. Variety is an especially important characteristic of a nutritious vegan diet.
All the forefront of nutritional concerns for vegetarians are riboflavin, vitamins D and B-12,. A calcium, iron, and zinc. A major source of riboflavin, vitamin D, and calcium in the typical North American diet is milk, which is omitted from the vegan diet. However, riboflavin can be obtained from green leafy vegetables, whole-green breads and cereals, yeast, and legumes__ components of most vegan diets. Alternate sources of vitamin D include fortified foods (e.g., soy milk) and dietary supplements, as well as regular sun exposure.
Calcium-fortified foods are the vegan's best option for obtaining calcium. These include fortified soy milk, fortified orange juice, calcium rich tofu, and certain ready-to-eat breakfast cereals, breads, and snacks. Green leafy vegetables also contain calcium, but it is not well absorbed. Dietary supplements provide another option for meeting calcium needs. It is important to read supplement labels and to plan supplement use carefully because a typical multivitamin and mineral supplement supplies only 25 to 45% of daily calcium needs.
Vitamin B-12 occurs naturally only in animal foods. Plants can contain soil or microbial contaminants that provide trace amounts of vitamin B-12, but these are negligible sources of the vitamin. Therefore, vegans need to eat food fortified with vitamin B-12 or take supplements to protect against deficiency.
To obtain iron, vegans can consume whole-grain breads and cereals, dried fruits and nuts, and legumes. The iron in these foods is not absorbed as well as iron in animal foods, but eating a good source of vitamin C with these foods enhances iron absorption . Vegans can obtain zinc from whole-grain breads and cereals, nuts, and legumes. However, phytic acid and other substances in these foods limit zinc absorption. Grains are most nutritious when consumed as breads, because the leavening (rising of the bread dough) reduces the influence of phytic acid.
Special Concerns for Infants and Children:
Infants and Children are at highest risk of nutrient deficiencies as a result of poorly planned vegetarian diets. However, with the use of complementary proteins and good sources of the problem nutrients, the energy, protein, vitamin, and mineral needs of vegetarian and vegan infants and children can be met. The most common nutritional concerns for infants and children following vegetarian and vegan diets are deficiencies of iron, vitamin B-12, vitamin D, zinc, and calcium.
Vegetarian and vegan diets tend to be high in bulky, high fiber, low calorie foods that cause fullness. Although this side effect can be a welcome advantage for adults, children have a small stomach volume and relatively high nutrient needs for their size and may feel full before their energy needs are met. For this reason, the fiber content of a child's diet may need to be decreased by replacing high fiber sources with some refined grain products, fruit juices, and peeled fruit. Including concentrated sources of energy, such as fortified soy milk, nuts, dried fruits, and avocados, can help meet calorie and nutrient needs.
Overall, vegetarian and vegan diets can be appropriate during infancy and childhood. However, to achieve normal growth and ensure adequate intake of all nutrients, these diets must be implemented with knowledge and, ideally, professional guidance.
Very informative ♥️🌟
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