Should You Be
A Vegetarian?
Answers from nutrition science.
Trulie Ankerberg-Nobis, M.S., R.D.
truliea@gmail.com
My personal story
My personal story
The Historical Four Food Groups
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MEAT
MILK
BREAD
FRUITS &
VEGETABLES
Developed from
industry pressures:
FoodPolitics.com
The NEW Four Food Groups
developed by PCRM
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LEGUMES
GRAINS
VEGETABLES
FRUIT
Nutritional Adequacy of Vegan
Diets
“…appropriately planned vegetarian diets are
healthful, nutritionally adequate, and provide
health benefits in the prevention and treatment
of certain diseases. Well-planned vegan and
other types of vegetarian diets are appropriate
for all stages of the life cycle, including during
pregnancy, lactation, infancy, childhood, and
adolescence.”
“Position of the American Dietetic Association
and Dietitians of Canada: Vegetarian Diets,”
Journal of the American Dietetic Association, June 2003
The Power of Plant Foods
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Fruits and vegetables –reduced risk for
cardiovascular disease, cancers, and other
chronic diseases (such as macular
degeneration and cataracts).
Legumes - sources of protein, fiber, and a
variety of micronutrients and phytochemicals
that may protect against disease.
The Power of Plant Foods
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Nuts - lower risk for heart disease and
lower mortality rates.
Whole-grains - reduced risk for heart
disease, diabetes, high blood pressure,
and stomach and colon cancers.
Heart Disease: #1 Killer
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Framingham Heart Study
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Ornish Heart Study
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150 mg/dl cholesterol
1% incr in cholesterol; 2% incr in risk
Can reverse disease with low fat veg diet, stress reduction
and exercise
Dangerous foods: saturated fats and
cholesterol, trans fats
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Major sources: animal foods and processed foods
Highest source of saturated fat in American diet: dairy
products
Only animal foods have cholesterol
Cancer: #2 Killer
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ESTIMATED PERCENTAGES OF CANCER
DUE TO SELECTED FACTORS*
 Diet 35-60%
 Tobacco 30%
 Alcohol 3%
 Radiation 3%
 Air and Water Pollution 1-5%
 Medications 2%
* These figures are rough estimates based on data from: Cancer Rates
and Risks, National Cancer Institute (Washington, DC: 1985), and R. Doll
and R. Peto, Journal of the National Cancer Institute, 1981, 66(6):11911308. Other factors may also play a role in certain forms of cancer and
are not included in this table. Categories may overlap. For example, both
tobacco and alcohol contribute to esophageal cancer.
Cancer and diet
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Foods rich in fat and oils affect digestive cancers
and sex-hormone cancers
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E.g. colon, rectum, prostate, breast
The difference between a low-fat vegetarian diet and
an omnivorous one = 1500 g fat/month.
Protective dietary components
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Fibers from whole grains and colon and rectum cancers
Fiber helps to rid the body of excess hormones protecting
against prostate and breast cancer
 There is no fiber in any animal product
Plant nutrients: Beta-carotene, vitamin C
Vegetarians and disease
“Vegetarian diets offer a number of nutritional benefits,
including lower levels of saturated fat, cholesterol and
animal protein,as well as higher levels of carbohydrates,
fiber, magnesium, potassium, folate, and antioxidants
such as vitamin C and E and phytochemicals.
Vegetarians have been reported to have lower body
mass indices than nonvegetarians as well as lower rates
of death from ischemic heart disease;… also lower blood
cholesterol levels; lower blood pressure; lower rates of
hypertension, type 2 diabetes, and prostate and colon
cancer.”
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Position of the American Dietetic Association and Dietitians of Canada:
Vegetarian Diets,” Journal of the American Dietetic Association, June 2003
What about getting enough
protein?
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Plants = the source of all protein on earth!
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Cows did not eat other cows for protein!
Green vegetables
There are nine essential amino acids we
need to obtain from the foods we eat
As long as you're meeting your energy
needs and eating a varied diet, you'll get
enough protein
Protein Sources
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Beans
Whole Grains
Veggie Burgers
Nuts/ Nut Butters
Tofu/ Tempeh
Soy Milk
But isn’t fish healthy?
Although fatty fish, compared to red meat, has
been associated with less cardiovascular risk, fish
and shellfish often contain mercury and other
environmental toxins
•Affects central nervous system, cardiovascular
health, reproduction, immune function and are
possibly carcinogenic
•Other nutritional problems
•Contribute to already high intakes of animal
protein
•High protein diets associated with
increased risk for kidney problems,
osteoporosis and complications with
diabetes
•Contribute to saturated fat and cholesterol
intake
•
Safer N-3 fatty acid sources
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Flax seed and flaxseed oil
Walnuts
Soybeans, tofu, and soybean oil
Canola oil
Leafy greens and other vegetables
Beans
Whole grains
But isn’t milk important for health?
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Milk is species specific- For example,
Dogs don't drink goat's milk
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Many people don’t drink milk because they
are lactose intolerant.
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70% of world’s population
Lactose intolerance is a natural process
that occurs after an infant stops breastfeeding
Plant Calcium Vs. Cow’s Milk
Calcium
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Plant sources
contain:
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Fiber
Phytochemicals
Vitamin K
Salicylic acid
Plant protein
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Cow’s milk contains:
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Nothing from plant
column
Saturated fat
Cholesterol
Animal protein
Lactose
Hormones
Contaminants
“Where will I get my calcium
from?”
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Plant foods are good sources of calcium
Absorption rate of calcium from plants
compared with cow’s milk
Green vegetables 52-64%
 Cow’s milk 32%
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Mg Calcium in 100 Calories of:
Bok choy
Turnip greens
Collard greens
Kale
Romaine lettuce
Tofu
Milk
Fish
T-bone steak
Pork chop
1,055
921
559
455
257
236
194
38
5
2
Recommendations for Bone
Health
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Get some physical activity!
Achieve positive calcium balance by avoiding
calcium depleters
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animal protein
high sodium foods
caffeine
refined sugars
excessive vitamin A supplements
Meet other nutrient needs: protein,
potassium, vitamins D, K, and C, magnesium,
boron
High intake fruits and vegetables
Vitamin B12
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Only found in animal products
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It’s present in the soil, so we used to be
able to get B12 from vegetables that were
unwashed
Where Vegans Should Be
Cautious
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Ensure an adequate intake of Vitamin B12 and
Omega 3 fatty acids
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Make whole plant foods the staples of your diet
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Other nutrients that can be low: Vitamin D, some
minerals
Not french fries, fried foods, processed foods, sugary
foods
Don’t smoke, get some exercise, keep health
body weight
Vitamin B12
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What can vegans do since they don’t eat
animal products?
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Fortified soymilks and breakfast cereals.
Multi-Vitamin
Recommended intake:
2 mcg/ day
But isn’t a diet with fortified foods
unnatural and not optimal?
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Most people do not consume a “natural” diet
Times change so new foods with fortified
nutrients are created
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E.g. vitamin D and living near the equator
Fortified foods and supplements allow for more
people to meet all their nutrient needs
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We should remember the rest of world when making diet
choices
Where omnivores should be
cautious
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Study found that omnivores are often deficient in
7 nutrients
Calcium, iodine, vitamin C, vitamin E, fiber, folate,
and magnesium
Most people do not consume enough fruits and
vegetables
Most consumed vegetable in US: potatoes as french
fries or chips; ketchup as a vegetable – the least
nutritious
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Study found that vegetarian teens’ diets
contained more nutrients than omnivores
So what should
a vegan diet look like?
Often, much like an omnivorous diet!
BREAKFAST #1
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1 cup oatmeal with
cinnamon and raisins and
1/2 cup fortified soymilk
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1 slice toast with 1
tablespoon almond butter
and jam
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1/2 grapefruit
BREAKFAST #2
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3 oatmeal pancakes
with applesauce
topping
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1 glass of calciumfortified orange juice
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Fresh fruit
BREAKFAST #3
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Raisin Bran with
soymilk and sliced
banana
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Toast with peanut
butter and jam
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Orange juice
LUNCH #1
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Whole wheat pita
stuffed with hummus,
sliced tomatoes, and
lettuce
Carrot sticks
Fresh Fruit
Pretzels
LUNCH #2
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Bean burritos: black beans in corn tortillas,
topped with chopped lettuce, tomatoes,
and salsa
Spinach salad with tahini-lemon dressing
Fresh Fruit
Fortified juice or soymilk
LUNCH #3
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Salad of mixed
greens with assorted
vegetables, ½ cup
beans, croutons, and
low-fat salad dressing
Whole grain bagel
Fresh fruit
DINNER #1
Steamed vegetables and cannelini
beans over pasta with marinara sauce
 1 cup steamed collard greens drizzled with
lemon juice
 Baked apple
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DINNER #2
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Chinese stir-fry over brown rice: tofu
chunks, broccoli, pea pods, water
chestnuts, and Chinese cabbage (bok
choy)
Cantaloupe chunks drizzled with fresh
lime juice
Fortified juice or rice milk
DINNER #3
Veggie chili over
Baked sweet potato
 Side salad
 ½ cup sorbet
 Fortified juice
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HEALTHY SNACKS
Banana soymilk shake
(Fresh Samantha for example)
 Fresh or dried fruit
 Popcorn
 Granola Bars
 Nuts
 Carrots/ Celery and hummus
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Making the switch!
www.TryVeg.com is helpful
Choosing the approach: Gradual
or Cold- Tofu?
 Overnight
Approach:
 works best when you've
done your research,
 are surrounded by support,
 are free from other major life
distractions.
Choosing the approach: Gradual
or Cold- Tofu?
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Gradual Approach: eating habits are more likely
to stick.
Begin by
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learning some basic vegetarian nutrition,
grocery shopping and stocking your kitchen with veg.
staples,
learning about meal planning and new recipes
“Support” network: like minded friends and relatives;
becoming part of a community with these interests
Choosing the approach: Gradual
or Cold- Tofu?
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Begin by cutting out the meat:
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Try having meatless meals two to three times
a week.
Begin with favorites such as spaghetti with
tomato sauce, vegetarian pizza, bean
burritos, etc.
Try some veggie convenience foods:
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Veggie dogs, garden burgers, hummus and
pita bread, bean dip with veggies
Avoid the Coke and French fries
Trap
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Be Careful! Be Healthy!
None of us are immune to junk food!!
Stocking the Vegetarian Pantry
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Look at the vegetarian foods you already
have and the vegetarian meals you
usually eat.
You probably already eat many vegetarian
or vegan meals, or meals that could easily
be made vegetarian.
Stocking the Vegetarian Pantry
Food Group
 Bread, grains, cereals
Product
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Whole grain mixes: pancakes,
baking mixes
Bulk grains: rice, barley, pasta,
oats
Whole grain breakfast cereals
Breads, rolls, muffins, bagels,
English muffins, tortillas
Frozen waffles and low-fat
muffins
Stocking the Vegetarian Pantry
Food Group
 Legumes
Product
 Bean or lentil soup
 Black bean burritos or
tacos
 Canned beans and
Vegetarian baked
beans
 Tofu
Stocking the Vegetarian Pantry
Food Group
 Fruits and Vegetables
 Meat substitutes
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Dairy Substitutes
Product
 All kinds and all
varieties
 Veggie burger patties
 Veggie sausage
 Soy milks
 Soy cheeses
Stocking the Vegetarian Pantry
Food Group
 Convenience foods
Product
 Morningstar Farms
Stuffed Sandwiches
 Mock Chicken patties
 Frozen veggie pizza
 Soup in a cup
Top 10 Vegetarian Convenience
Foods
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1. Soymilk
2. Powdered
vegetarian egg
replacer
3. Vegetarian burger
patties and hot dogs
4. Whole grain
breakfast cereals
5. Tempeh and Tofu
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6. Canned beans
7. Frozen entrees
8. Hummus and
Peanut Butter
9. Instant soups
10. Tomato sauce
For more information
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Online:
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The Physicians Committee for Responsible
Medicine (PCRM): http://www.pcrm.org
Summary of nutrition science;
For more information see:
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Online:
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The Physicians Committee for Responsible
Medicine (PCRM): http://www.pcrm.org
The Cancer Project:
http://www.cancerproject.org/
www.TryVeg.com
www.TryVegetarian.com
For more information
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Books:

Complete Idiots Guide to Being Vegetarian by
Suzanne Havala, MS, RD

Becoming Vegan
by Brenda Davis, RD &
Vesanto Melina, MS, RD