Unit 16 Flashcards
Vegetarian Diets
What is a vegan diet?
No animal derived foods
What is a lactovegtarian diet?
includes milk products
What is a lacto-ovo-vegetarian diet?
includes milk and eggs
What is a partial vegetarian diet?
excludes red meat
What is a pesco-vegetarian diet?
excludes poultry and red meat (can eat fish)
What are the health benefits seen of vegetarian diets?
- lower body weight
- lower BP
- less heart disease
- lower mortality from cancer, especially colon
What are the at-risk nutritents for vegetarian diets?
- protein
- iron
- zinc
- calcium
- vitamin D
- Vitamin B12
For vegetarian diets…
What populations are at greater risk of deficiency?
- pregnancy and lactation
- infancy
- childhood and adolescence
Why is protein an at-risk nutrient for vegetarian diets?
Because most complet proteins come from animal sources
How can vegetarians fill the necessary protein intakes?
Complementary proteins!
- Grains and legumes
- milk and grains
- milk and legumes
Why is iron an at-risk nutrient for vegetarian diets?
While iron is found in plant foods it is more poorly abosrbed than animal source iron
What can enhance absorption of non-heme iron?
vitamin C
What is the iron absorption % of a mixed diet with meat fish and poultry? Vegetarian diet?
Mixed diet - 14-18%
Vegetarian - 5-12%
Why is zinc an at-risk nutrient for vegetarian diets?
meat is a rich source for zinc
What is zinc critical for?
immune function and growth
Where else can we find zinc (other than meat)?
Fish, whole grains, nuts, legumes
What causes iron deficiency in developing countries?
high cereal protein intake
rich phytates (anti-nutrition factor), which makes zinc unavailable for absorption
What are other sources of calcium other than animal products?
- calcium fortified juices or soy milk
- calcium-set tofu
- some legumes (navy and white beans)
- almonds
- tahini and chia seeds
Are lower or higher oxalate vegetables considered better sources for calcium? How can you reduce oxolate levels? By how much?
lower oxalate vegetables
reduce oxilate levels by boiling (reduces 30-87%)
What are other sources of vitamin D for vegetarian diets?
- vitamin D fortified milk
- exposure to sunlight
(likely need a supplement)
Why is vitamin B12 an at-risk nutrient for vegetarian diets? What are other ways to get it?
it is only found in animal foods
can get from fortified soy milk, breakfast cereals or supplement
