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) 0.5 200-260 0.27-11 2-3 110-130 10 1.20-1.52 Children (1-8yr) 1.2 700-1000 7-10 3-5 90 15 0.95-1.05 Adolescents (9-19yr) 1.8 - 2.4 1300 8-15 8-11 120-150 0.85-0.95 Males (20-70yr) 2.4 1000-1200 8 11 150 15-20 0.80 Females 8-18 Pregnancy (18-50yr) 2.6 1000-1300 27 11-12 220 1.10 + additional 25g Lactation 2..8 9-10 12-13 290 1.30 + 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.