Vegetarian Diets

	Recognize the nutrients that vegetarian diets lack and what foods can be eaten to ensure deficiency does not occur.
	Realize how to achieve an adequate daily source of protein.

Why should you be concerned about a vegetarian diet?

Did you know that there are different types of Vegetarians?  Some may eat  chicken and fish, others may not eat any dairy products!

What are the different Types of Vegetarian diets? Type of Vegetarian Eating Patterns Include: Semi-vegetarian Dairy products, eggs, chicken, fish, grains, fruits, vegetables, legumes  No red meat or pork Pesco-vegetarian Dairy products, eggs, fish, grains, vegetables, fruits, legumes No red meat, pork or poultry Lacto-ovo vegetarian Dairy products, eggs, grains, vegetables, fruits, legumes, seeds No meat, fish or  fowl Ovo-vegetarian Eggs, grains, vegetables, fruits, legumes, seeds No meat, fish, fowl or dairy products  Vegan Grains, vegetables, fruits, legumes, seeds No animal foods - meat, fish, fowl, eggs or dairy products

What are the Nutritional Considerations of Vegetarian Diets? Most vegetarian diets are healthy because many of the foods eaten are low in total fat, saturated fat, cholesterol and calories.  Foods such as fruits and vegetables are high in fiber, vitamins, minerals and antioxidants.  These substances help to decrease health risks such as obesity, diabetes, heart disease, arteriosclerosis, high blood pressure and cancer.  Click here to learn more about fruits and vegetables.  Because most vegetarian diets lack animal foods, they also lack some important nutrients.  The nutrients that are of concern are protein, vitamin B-12, B-6, D, iron, zinc and calcium.  Each nutrient is discussed in further detail below.

Protein is very important to the human body.  Protein builds muscle, repairs tissue, helps to support growth and assists the immune system to fight off  infections and diseases.

B-12 is the greatest concern for ovo-vegetarians and vegans because both diets lack an adequate amount of animal foods in their diet.  It is primarily found in animal foods such as chicken, red meat, turkey, milk, cheese and eggs.

Vitamin D is a concern for ovo-vegetarians and vegans because dairy products are excluded in their diets.  It can be found in dairy products such as milk and cheese.  It is also made in our bodies from exposure to sunlight.

Iron stores are usually lower in ovo-vegetarians and vegans because plant iron is not as easily absorbed as iron from animal foods.  However,  both diets are generally higher in vitamin C, which increases iron absorption, so the recommendations of iron can be met.  Iron sources in vegetarian diets can be found in dark green leafy vegetables, legumes, whole grains, seaweed, soy products and fortified soy milk.

Zinc functions in energy metabolism, protein synthesis and sexual maturity.  It is a concern for ovo-vegetarians and vegans.  It can be found in fish, poultry, nuts, seeds, legumes, hard cheeses, whole grains, soy products, wheat germ, and yeast.

 

Calcium-  is of concern for ovo-vegetarians and vegans because both diets exclude dairy products.  Dairy products provide the best source of calcium.  Food sources of calcium include milk, cheese, dark green leafy vegetables, broccoli, calcium-fortified soy products and calcium fortified orange juice.

Vitamin B-6- Meats, bananas, watermelon, potatoes, and carrots

 

Can a Vegetarian Diet Supply all the Daily Nutrients? YES!  A vegetarian who does careful meal planning and is aware of the nutrients that are needed in a healthy diet can effectively meet all the daily nutrient recommendations.

Vegetarian Food Guide Pyramid (Healthy Recommendations)
Semi-, Pesco, Lacto-Ovo, and Ovo-Vegetarian

Vegan

Both Vegetarian Food Guide Pyramids are similar to the regular Food Guide Pyramid.  These pyramids encourage moderation, portion size control and variety, as does the regular Good Guide Pyramid.  The portion sizes for both pyramids are:

	Milk, Yogurt and Cheese group: Milk -1 cup* Yogurt - 1 cup* Natural cheese - 1.5 oz* Frozen Yogurt - 1 cup*
	Dry Beans, Nuts, Seeds, Eggs, and Meat substitute group Cooked dry beans or peas - ½ cup Tofu - ½ cup Nuts - ½ cup Peanut Butter - 2 tablespoons
	Vegetable group Cooked or raw vegetables - ½ cup Raw leafy vegetables - 1 cup
	Fruit group Juice - ¾ cup Chopped, raw fruits - ½ cup Canned fruit - ½ cup Medium size fruit - 1 each
	Bread, Cereal, Rice, and Pasta group Bread - 1 slice Cooked cereal - ½ cup Cooked rice, pasta or other grains - ½ cup Bagel - ½

*Do not apply to the Vegan Food Guide Pyramid

 

Why Do I Need to Eat Protein? Protein is very important for the human body.  Protein builds muscle, repairs tissue, helps to support growth and assists the immune system to fight off infections and diseases.  Adolescents, pregnant women, and ill patients need an increased amount of protein to support growth and repair.  During infancy protein needs are higher than any other time in our life.

 

	How Do I get the Amount of Protein that I Need? Knowing how to read food labels will help to ensure that a sufficient amount of protein is eaten per day.  Try to get in the habit of reading  food labels:
	Food Label 1) How much is the serving size?   2) How many servings are you eating?   3) How much protein is there per serving size? An example, using the food label provided is: John ate 1 cup.  There are 3 grams of protein per ½  cup servings.  He ate 6 g of protein (# of servings x grams of protein = total amount of protein eaten)

What is the difference in proteins? Some are complete: these are proteins that provide all the essential amino acids needed for the human body so protein can be made. examples: all animal foods and soy protein Some are incomplete:  these proteins are food sources that do not provide all of the essential amino acids.  Essential amino acids are only found in foods and are not made in our bodies examples: all non-animal foods except soy, vegetables, beans, starches and lentils

Vegetarians need to ensure that they eat a sufficient amount of protein daily.  Because most vegetarians consume little, if any animal products, they need to compliment their sources of protein to ensure an adequate intake of all amino acids.  Amino acids are the building blocks of protein.  Eating complimentary proteins means eating two or more incomplete food proteins.  Incomplete proteins do not contain all the essential amino acids that the body needs.  Combining incomplete proteins will provide a sufficient amount of all the essential amino acids.  Some food combinations that compliment each other are:

	Beans and Rice
	Beans and Corn or Wheat Tortillas
	Rice and Lentils
	Pea soup with Bread or Crackers
	Garbanzo Beans (chick peas) with Sesame Paste
	Pasta with Beans
	Peanut Butter on Bread

 

How can I increase protein in my diet? Adding protein sources to foods or meals is a great way to increase protein in your diet.  Some examples are: Add crushed nuts to ice cream or salads. Add sliced cheeses to salads. Eat proteins that compliment each other. Eat lentil, legumes, and beans.

Recommendations for Vegetarians: Choose a variety of foods. Non-vegans should limit high-fat dairy foods and eggs because of their saturated fat content. Vegans should include a regular source of vitamin B-12 in their diet along with a source of vitamin D, such as a vitamin supplement. Solely breast fed infants of vegetarian mothers should have supplements of iron after age 4-6 months and, if sun exposure is limited, a source of vitamin D. Do not restrict dietary fat in children younger than 2 years. For older children include some foods higher in fat.

Activity 3:

Which WIC Office do you go to?

Bullhead City
Kingman
Lake Havasu City

Where are you taking today's lesson?
WIC Office Own computer Family Friends Work Library Other

        

 

Congratulations!!!