• Define vegetarianism and associated terms
• Describe benefits of vegetarian diet
• Discuss nutrients of concern in vegetarian diets

• A general term used to describe people who exclude meat, poultry, fish, or other animal-derived foods from their diets.
• Vegetarians exhibit a wide diversity of dietary practices.

• “Vegetarian” was coined in 1847 by
Vegetarian Society of United Kingdom.
• The word “vegetarian” was derived from the Latin word “vegetari” which means enliven.
• Vegetarianism dates to ancient history where philosophers and religious gurus asked followers to avoid a flesh diet to acknowledge the sacredness of life.

www.fda.gov

• Ecology – animal proteins require more land, energy, and water
– Enough grain/soybean to feed 1.3 billion
– 2500 gal of water/# vs. 25 gal/# of wheat
• Economics – plant foods less expensive
• Ethics – killing/confinement of animals
• Religious Beliefs p. 378

• Loacto-ovo: vegetarians who consume eggs, milk, and milk products
• Pesco: vegetarians who eat fish
• Vegans: vegetarians who rely exclusively on plant foods p. 378

• Omnivores: people who have no formal restriction on the eating of any foods
• Macrobiotic diet: extremely restrictive diet limited to a few grains (brown rice, miso soup) and vegetables based on metaphysical beliefs

• Meat replacements: products made to look and taste like meat, fish, poultry
• Textured vegetable protein: processed soybeans used to make soy burgers, etc
• Tempeh: a fermented soybean food
• Tofu: a curd made from soybean; used in Asian & vegetarian dishes

• Obesity
• Hypertension
• Heart Disease
• Cancer
• Diabetes
• Osteoporosis
• Diverticular Disease
• Gallstones
• Rheumatoid Arthritis
Sabate, Forum of Nutrition, 56:218; 2003
Winston, Nutrition in Clinical Practice, 25:613; 2010

• Obesity
– Vegetarians maintain lower, healthier body weight than non-vegetarians
– Lower weight correlates with high intakes of fiber and low intakes of fat
American Journal of Clinical Nutrition, 81:1267;2005
• Hypertension
– Vegetarians have lower blood pressure and lower rates of hypertension
– Other factors impact hypertension
Nutrition Reviews, 63:1;2005

• Heart Disease
– Incidence of heart disease much lower
– Higher intakes of fiber, antioxidants, vitamins, phytochemicals, and fats
Public Health Nutrition, 87:871;2004
• Cancer
– Significantly lower rates of cancer
– Ratio of vegetables to meat may be most relevant dietary factor in prevention
Forum of Nutrition, 59:130;2006

• Vegetarianism may help in the prevention of the following:
• Diabetes
• Osteoporosis
• Diverticular Disease
• Gallstones
• Rheumatoid Arthritis
Leitzmann, Forum of Nutrition, 57:147; 2005

• Vitamin B
12
• Omega-3 Fatty Acids
• Vitamin D
• Calcium
• Iron
• Zinc
• Protein

• Vitamin B
12
– Found only in animal-derived foods
– Need fortified sources (soy milk, cereal)
– Small amount in tempeh but inactive form
– Small amount in seaweeds (nori, chlorella) but possible iodine toxicity
• Omega-3 Fatty Acids
– Found in fatty fish
– Need flaxseed, walnuts

• Vitamin D
– Need fortified foods if inadequate exposure to sunlight
– Important for infants, children, elderly
• Calcium
– Lacto-ovo vegetarians similar to omnivores
– Vegans need fortified juices, soy milk, and breakfast cereals
– Important for children

• Iron
– RDA for iron higher for vegetarians because plant iron (non-heme iron) is not as well absorbed
– Body adjusts to absorb more plant iron
– No more iron deficiency than omnivores?
• Zinc
– Plant zinc not well absorbed
– Soy interferes with absorption

• Protein
– Vegetarian diets are low in high quality proteins (those containing all of the essential amino acids)
– Use fortified meat replacements and textured vegetable proteins
– Use complementary proteins

• Definition: The combination of plant protein foods which when eaten together provide all the essential amino acids.

• The more restricted the vegetarian diet is the greater the challenge is to achieve a nutritionally adequate diet.
• The goal for the vegetarian in diet planning is the same as the omnivore: consume a variety of foods to obtain all of the needed nutrients.
• Use the same diet planning principles.

Visit Vegetarian Resource Group www.vrg.org

www.oldwayspt.org

• Vegetarians described by what is omitted from the diet.
• Wide diversity of dietary practices.
• Several benefits to vegetarianism.
• Some nutrient concerns.
• Adequate dietary intake requires diet planning.
• Same diet planning principles as omnivores used.