1. Academy of Nutrition and Dietetics Position Paper: Vegetarian Diets
Rael Brown and Kate Kane, NFS 230
Increase…
Decrease…
Regular Exercise
Fruit and Vegetables
Antioxidants A, C, E
Folic Acid, B6, B12
Peas, Beans, Lentils
Whole Grains
Healthy Weight
Nuts and Seeds
Fiber
Obesity
High Blood Pressure
Animal Protein
Saturated Fat
Cholesterol
Processed Foods
Smoking
Salt
Alcohol
“appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases” H
“Lifelong vegetarians have adult height, weight, and BMIs that are similar to those who became vegetarian later in life, suggesting that well-planned vegetarian diets in infancy and childhood do not affect final adult height or weight.”
Healthy Throughout Life
vitamin B-12 found in fortified foods and eggs
n-3 fatty acids found in walnuts, flaxseeds, and soy
iron found in raisins, legumes, and blackstrap molasses
zinc found in pumpkin seeds, legumes, cashews, and peanuts
iodine found in sea vegetables, strawberries, and lentils
calcium found in green leafy vegetables, cabbages, and sesame seeds
vitamin D found in mushrooms and fortified foods like milk varieties, juice, and cheese
protein found in legumes, whole grains, nuts, and seeds
Key Nutrients:
Reduced incidents of cardiovascular disease, ischemic heart disease, hypertension, obesity, cancer, type 2 diabetes, diverticulitis, osteoporosis, and dementia
Vegetarians and vegans tend to have a lower BMI compared to that of nonvegetarians
Improved blood lipid levels
Increased intake of fruits, vegetables, and fiber
Decreased intake of sweets, fast food, and salty snacks among vegetarian adolescents
Health Benefits:
Nutrient Recommendations:
Food pairings, such as adding citric acid to meals, and preparation techniques, such as sprouting beans and grains, and fermenting greens, may enhance absorption of certain nutrients like iron, zinc, and calcium. Phytates that bind with those nutrients present in foods like spinach, legumes, and whole grains may make it necessary for vegetarians to increase their intakes.
Age
Vitamin B-12
mg/day
Calcium
Iron
Zinc
Iodine
µg/day
Vitamin D
Protein
g/kg/day
Infants
(0-1yr)
0.5
2-3 10
Children
(1-8yr)
1.2
7-10
3-5 90 15
Adolescents
(9-19yr)
1300
8-15
8-11
Males
(20-70yr)
2.4 8 11
150
15-20
0.80
Females
8-18
Pregnancy
(18-50yr)
2.6 27
11-12
220
additional 25g
Lactation
2..8
9-10
12-13
290
additional 25g
Tips for Vegetarians
Achieve goals through supplements
To avoid deficiency increase intake of high density rich foods
Needs may require an additional 1.8x of amount
Needs may be 50% greater in many
Consume sea vegetable and iodized salt
With adequate sun exposure no additional needs
Needs may exceed the RDA guidelines
Clients with a clinical need for treatment or management of a health problem or chronic disease see many benefits to adopting a well planned vegetarian or vegan diet.
These diets perform better than omnivorous diets among clients.
Counseling approaches and strategies for food and nutrition professionals may include cooking demonstrations, motivational interviews, and frequent scheduled meetings.
Therapeutic Vegetarian Diets
Vegetarian Nutrition Dietetic Practice Group
Vegetarian Journal
Physicians Committee for Responsible Medicine
U.S.D.A. National Nutrient Database
Vegan Health
Plant-Based Nutrition Certificate Program
Resources for RDNs and Consumers:
Factors to Consider:
Vegetarians who maintain diets high in either cereals or legumes may have protein needs that exceed RDA guidelines. Ensuring an adequate variety of plant protein sources each day is recommended.
Be aware of young clients who severely limit food choices and exhibit other symptoms of eating disorders. Vegetarian eating amongst adolescents can be used to mask disordered eating.
Vitamin B-12 levels in pregnant and lactating women, children, and older adults should be assessed to ensure their regular consumption of reliable sources.
While vegetarian and vegan diets provide many health benefits, like the Standard American Diet, nutrient deficiencies may occur. It is important that any diet followed is well planned and varied.