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Vegetarian Eating: A Better Plan?

 

Course Number	LWH231
Objectives	At the end of this course, you will describe the components of vegetarianism as dealing with 1. the food pyramid, 2. vegetarian guidelines and 3. vegetarian varieties
Credit Hours and Fee	3.0 CE Credit Hours with a fee of $24.00
Instructor	Rudolf Klimes, PhD (Indiana University), MPH (Johns Hopkins University); Adjunct Professor at Folsom Lake College, Folsom CA.

Welcome to this 3-contact-hour Continuing Education  course with instant online processing and certification 24/7.  Study the course below, take the 12-question multiple-choice test, register and pay online. If you score 75% or above, you may print your CE certificate on your printer as soon as you finish. If you have difficulty printing your certificate, click here.. You may retake the test once.

 1. Lacto-ovo Vegetarian Food Pyramid

Vegetarian diets are healthy alternatives to meat-based diets.  When  properly  planned, plant food diets provide all the nutritional components needed for a healthy adult lifestyle. In many cases, some vitamin supplements may be recommended.

Source: http://www.llu.edu/llu/nutrition/vegguide.html#food

Vegetarian Meals

Source: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lacto_ov.htm

 2. Vegetarian Guidelines

More People Trying Vegetarian Diets

Perceiving plant foods as beneficial because they are high in dietary fiber and, generally, lower in saturated fat than animal foods, many people turn to vegetarian diets.

Grain products, for instance, form the base of the U.S. Department of Agriculture and Department of Health and Human Services' Food Guide Pyramid, which recommends 6 to 11 daily servings of bread, cereal, rice, and pasta. Daily intakes advised for other foods are: 3 to 5 servings of vegetables; 2 to 4 servings of fruits; 2 to 3 servings of milk, yogurt and cheese; and 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. The guide advises using fats, oils and sweets sparingly.

And, who hasn't seen signs in their grocer's produce section urging consumers to eat "5 a day for better health"? This slogan reflects a major government-industry campaign to help people eat more fruits and vegetables as part of a high-fiber, low-fat diet that emphasizes variety.

The campaign is consistent with the USDA-DHHS Dietary Guidelines for Americans, which states, "Most Americans of all ages eat fewer than the recommended number of servings of grain products, vegetables, and fruits, even though consumption of these foods is associated with a substantially lower risk for many chronic diseases, including certain types of cancer" Also noted: "Most vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians enjoy excellent health."

But health benefits are not the only reason vegetarian diets attract followers.

Certain people, such as Seventh-day Adventists, choose a vegetarian diet because of health benefits and religious beliefs. Others give up meat because they feel eating animals is unethical. Some believe it's a better use of the Earth's resources to eat low on the food chain--that is, to eat plant foods, rather than the animals that eat the plant foods. And many people eat plant foods simply because they are less expensive than animal foods.

It's wise to take precautions, however, when adopting a diet that entirely excludes animal flesh and dairy products, called a vegan diet. (See "Vegetarian Varieties.")

"The more you restrict your diet, the more difficult it is to get the nutrients you need," says John Vanderveen, Ph.D., director of the Food and Drug Administration's Office of Plant and Dairy Foods and Beverages. "To be healthful, vegetarian diets require very careful, proper planning. Nutrition counseling can help you get started on a diet that is nutritionally adequate."

If appropriately planned, vegan diets, though restrictive, can provide adequate nutrition even for children, according to the American Dietetic Association and the Institute of Food Technologists.

Plant Food Benefits

Registered dietitian Johanna Dwyer, of Tufts University Medical School and the New England Medical Center Hospital, Boston, summarizes these plant food benefits:

"Data are strong that vegetarians are at lesser risk for obesity, atonic [reduced muscle tone] constipation, lung cancer, and alcoholism. Evidence is good that risks for hypertension, coronary artery disease, type II diabetes, and gallstones are lower. Data are only fair to poor that risks of breast cancer, diverticular disease of the colon, colonic cancer, calcium kidney stones, osteoporosis, dental erosion, and dental caries are lower among vegetarians."

According to Dwyer, vegetarians' longevity is similar to or greater than that of non-vegetarians, but is influenced in Western countries by vegetarians' "adoption of many healthy lifestyle habits in addition to diet, such as not smoking, abstinence or moderation in the use of alcohol, being physically active, resting adequately, seeking ongoing health surveillance, and seeking guidance when health problems arise."

Can Veggies Prevent Cancer?

The National Cancer Institute, in its booklet Diet, Nutrition, & Cancer Prevention: A Guide to Food Choices, states that 35 percent of cancer deaths may be related to diet. The booklet states:

• Diets rich in beta-carotene (the plant form of vitamin A) and vitamin C may reduce the risk of certain cancers.
• Reducing fat in the diet may reduce cancer risk and, in helping weight control, may reduce the risk of heart attacks and strokes.
• Diets high in fiber-rich foods may reduce the risk of cancers of the colon and rectum.
• Vegetables from the cabbage family (cruciferous vegetables) may reduce the risk of colon cancer.

While FDA acknowledges that high intakes of fruits and vegetables rich in beta-carotene or vitamin C have been associated with reduced cancer risk, it believes the data are not sufficiently convincing that either nutrient by itself is responsible for the association. Nevertheless, since most fruits and vegetables are low-fat foods and may contain vitamin A (as beta-carotene) and vitamin C, the agency authorized a health claim relating diets low in fat and rich in these foods to a possibly reduced risk of some cancers.

Another claim may relate low-fat diets high in fiber-containing vegetables, fruits and grains to a possible reduction in cancer risk. (The National Cancer Institute recommends 20 to 30 grams of fiber a day.) Although the exact role of total dietary fiber, fiber components, and other nutrients and substances in these foods is not fully understood, many studies have shown such diets to be associated with reduced risk of some cancers.

Lowering Heart Disease Risk

FDA also notes that diets high in saturated fats and cholesterol increase blood levels of total cholesterol and LDL cholesterol, and thus the risk for coronary heart disease. (The National Cholesterol Education Program recommends a diet with no more than 30 percent fat, of which no more than 10 percent comes from saturated fat.) For this reason, the agency authorized a health claim relating diets low in saturated fat and cholesterol to a possibly reduced risk of coronary heart disease.

Another claim may relate diets low in fat and high in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, to a possibly reduced risk of coronary heart disease. However, the agency recognizes that it is impossible to adequately distinguish the effects of fiber, including soluble fiber, from those of other food components.

With respect to increasing fiber in the diet, Joanne Slavin, Ph.D., R.D., of the University of Minnesota, in 1990 in Nutrition Today, gives this advice: "The current interest in dietary fiber has allowed recommendations for fiber supplementation to outdistance the scientific research base. Until we have a better understanding of how fiber works its magic, we should recommend to American consumers only a gradual increase in dietary fiber from a variety of sources."

Precautions

The American Dietetic Association's position paper on vegetarian diets states, "Because vegan diets tend to be high in bulk, care should be taken to ensure that caloric intakes are sufficient to meet energy needs, particularly in infancy and during weaning." Dwyer and Suzanne Havala, also a registered dietitian, updated the paper in the 1993 issue of the association's journal.

It's generally agreed that to avoid intestinal discomfort from increased bulk, a person shouldn't switch to foods with large amounts of fiber all at once. A sensible approach is to slowly increase consumption of grains, legumes, seeds, and nuts. "Some may choose to eliminate red meat but continue to eat fish and poultry occasionally, and such a diet is also to be encouraged," Jack Zeev Yetiv, M.D., Ph.D., in his book Popular Nutritional Practices: A Scientific Appraisal.

As with any diet, it's important for the vegetarian diet to include many different foods, since no one food contains all the nutrients required for good health. "The wider the variety, the greater the chance of getting the nutrients you need," says FDA's Vanderveen.

In its position paper on vegetarian diets, the American Dietetic Association states that, with a plant-based daily diet, eating a variety of foods and sufficient calories for energy needs will help ensure adequate intakes of calcium, iron and zinc. (See "Replacing Animal Sources of Nutrients.")

The mixture of proteins from grains, legumes, seeds, nuts, and vegetables provides a complement of amino acids so that deficits in one food are made up by another. Not all types of plant foods need to be eaten at the same meal, since the amino acids are combined in the body's protein pool.

"Soy protein," the paper states, "has been shown to be nutritionally equivalent in protein value to proteins of animal origin and, thus, can serve as the sole source of protein intake if desired."

The Institute of Food Technologists also recommends careful diet planning for vegetarians. This is especially important when the diet excludes dairy foods, to ensure adequate intake of calcium, iron, riboflavin, and vitamin D. For these vegetarians, the institute recommends calcium supplements during pregnancy, when breast-feeding, and for infants and children.

The institute and the American Dietetic Association say a vitamin D supplement may be needed if sunlight exposure is limited. (Sunlight activates a substance in the skin and converts it into vitamin D.)

They also point out that vegan diets should include a reliable source of vitamin B12 (see "Replacing Animal Sources of Nutrients"), because this nutrient occurs only in animal foods. Vitamin B12 deficiency can result in irreversible nerve deterioration.

The need for vitamin B12 increases during pregnancy, breast-feeding, and periods of growth, Dwyer says. In a recent issue of Annual Review of Public Health, she writes that elderly people also should be especially cautious about adopting vegetarian diets because their bodies may absorb vitamin B12 poorly.

Unless advised otherwise by a doctor, those taking dietary supplements should limit the dose to 100 percent of the U.S. Recommended Daily Allowances.

With the array of fruits, vegetables, grains, and spices available in U.S. grocery stores and the availability of vegetarian cookbooks, it's easy to devise tasty vegetarian dishes that even non-vegetarians can enjoy.

However, the key to any healthful diet--vegetarian or non-vegetarian--is adherence to sound nutrition principles.

Dixie Farley is a staff writer for FDA Consumer.

Replacing Animal Sources of Nutrients

• vitamin B12--fortified soy beverages and cereals
• vitamin D--fortified soy beverages and sunshine
• calcium--tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and soy beverages, grain products, and orange juice enriched with calcium
• iron--legumes, tofu, green leafy vegetables, dried fruit, whole grains, and iron-fortified cereals and breads, especially whole-wheat. (Absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables, and potatoes with skins.)
• zinc--whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu
• protein--tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables

American Dietetic Association Recommendations

• Consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.
• Minimize intake of less nutritious foods such as sweets and fatty foods.
• Choose whole or unrefined grain products instead of refined products.
• Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C to improve iron absorption.
• Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.
• Avoid excessive cholesterol intake by limiting eggs, if they are included in the diet, to three or four egg yolks per week.
• For infants, children and teenagers, ensure adequate intakes of calories, vitamin D, calcium, iron, and zinc. (Intakes of vitamin D, calcium, iron, and zinc are usually adequate when a variety of foods and sufficient calories are consumed.)
• If exclusively breast-feeding premature infants or babies beyond 4 to 6 months of age, give vitamin D and iron supplements to the child from birth or at least by 4 to 6 months, as your doctor suggests.
• Usually, take iron and folate (folic acid) supplements during pregnancy.
• In addition, for vegans:
• Use properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or take a supplement.
• If sunlight is inadequate, take a vitamin D supplement during pregnancy or while breast-feeding.

 3. Vegetarian Varieties

• lacto-ovo-vegetarian--dairy foods and eggs
• lacto-vegetarian--dairy foods, but no eggs
• vegan--no animal foods of any type

Some Pointers for Vegetarians That eat Eggs, Milk and Fish

      1.  Eat huge portions of “living food” in salads and whole.  Fruits and vegetables that are fresh enough to retain living enzymes, vitamins and anti-oxidants are the most nutritious.

      2.  Fish , eggs, milk and milk products supply a lot of protein.

Fish such as salmon, halibut, cod, etc. that are classified as smaller fish grown in ocean or deep water are the most healthy.  Shell-fish should not be eaten.

          Eggs from free-range hens that are fed organic feed are best.

          Milk and milk products today tend to be unhealthy because of hormones,

vaccinations and antibiotics given cows for milk production.  Pasteurized and

homogenized milk, cheese, yogurt  and other products made from the milk have had their vital enzymes removed.  Bovine diseases can also be transmitted to humans.

 3.     Vegetarians, especially vegans, often have a difficult time getting enough protein.  Proper amounts can be obtained from:

Legumes                                           Nuts                                        Seeds  

variety of beans                                walnuts                                   pumpkin

peas                                                  almonds                                  sunflower 

soy beans                                          hazel nuts                               sesame

frozen green soy beans           pecans, etc.                    flax [ground fresh]

   (edamame)                                    [Fresh from shell is best.       papitas or pipitas, etc.

garbanzos                                         Go easy on peanuts,                     = =//= =

lentils, etc.                                        peanut butter, tropical           olives, avocados.

nuts and fried, salted nuts].

       4.    Stock up on whole grain cereals such as rolled oats, wheatabix, 7-Grains, millet, quinoa, bulgur wheat, whole rice, etc.  White bread, flour, pasta, rice, sugar and other refined foods are depleted of nutritional value.

5.  Use 100% Virgin olive oil or canola oil.  Do not use corn oil or products with trans-fatty acids.  

      6.  Make fresh juice or smoothies from organic fruits and vegetables two or three times a week.   [Take B-12 sublingually besides a multi-vitamin].

4. Vegetarian Libraries

General Information
	Fruits and Vegetables Links to various fruit and vegetable Web pages.
	Vegetarian Diets From: American Heart Association
	Vegetarianism From: College of Family and Consumer Sciences, University of Georgia
	Vegetarian Society of the UK
	Working with Vegetarian Clients From: Vegetarian Nutrition - a dietetic practice group of the ADA
Five a Day
	Five a Day Resources Links to other 5 a Day Web pages.
Vegetarian Nutrition for Kids
	Feeding Vegan Kids From: Vegetarian Resource Group
	Kids Health: Vegetarianism From: Kids Health, Nemours Foundation
	Raising Children as Vegetarians: Planning and Variety Are the Keys From: American Dietetic Association
	Vegan Nutrition in Pregnancy and Childhood From: Vegetarian Resource Group
Diets and Recipes
	Cooking and Recipes From: Vegetarian Resource Group
	Recipes Galore From: In a Vegetarian Kitchen with Nava Atlas
	Vegetarian Recipes From: British Broadcasting Corporation To find vegetarian recipes, enter your search terms and click on the "vegetarian" button below the search box.
	Vegetarian Diets From: Veggie Sports Association
	Vegetarian Diets From: North Dakota State University Extension
	Vegetarian Diets: an article from FDA Consumer From: U.S. Food and Drug Administration- FDA
	Vegetarian Recipes From: RecipeAmerica.com
Resources
	A new food guide for North American vegetarians - PDF Format From: American Dietetic Association
	In a Vegetarian Kitchen with Nava Atlas
	Let's Talk Soy
	Making the Change to a Vegetarian Diet From: Vegetarian Nutrition - a dietetic practice group of the ADA
	Update on Calcium: Do Vegetarians Need Less? From: Loma Linda University
	Selected articles from the Vegetarian Nutrition Dietetic Practice Group
	Soy Protein Council
	Vegetarian Food Guide Pyramid From: Loma Linda University
	Vegetarian Nutrition: A Dietetic Practice Group of the American Dietetic Association
	Vegetarian Resource Group (VRG) Vegetarian Nutrition for Teenagers
	Vegetarian Resources From: Loma Linda University
	Vegetarian Travel and Restaurants From: Vegetarian Resource Group

Resource List from  http://www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.htm  

This publication is a compilation of resources on vegetarian nutrition for the consumer. The resources are in a variety of information formats: articles, pamphlets, books and full-text materials on the World Wide Web. Resources chosen provide inform a tion on many aspects of vegetarian nutrition.

The resources listed contain accurate nutrition information and are available nationwide. Opinions expressed in the publication do not necessarily reflect the views of the U.S. Department of Agriculture. Your local library or bookstore can help you lo c ate these resources. Contact information is provided for Web sites and organizations. Materials cannot be purchased from the Library. Please contact the publisher /producer if you wish to purchase any materials on this list.

This resource list is available from the Food and Nutrition Information Center's (FNIC) web site at http://www.nal.usda.gov/fnic/pubs_and_db.html.

Pro and Con on Vegetarian Diet:  http://www.vanderbilt.edu/AnS/psychology/health_psychology/vegpage.html   http://www.fda.gov/bbs/topics/CONSUMER/CON00138.html  

Other Courses:  http://class.universalclass.com/veg   http://class.universalclass.com/veggiecooking   http://www.vrg.org/berkoff/introduction.htm

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