Lecture Presentation Outline
I.
Perspectives
 Instructor Resources: Unit 16 Nutrition Scoreboard transparency master; Unit 16 PowerPoint
presentation on Multimedia Manager
A. Vegetarianism in economically developed countries is moving mainstream
B. Few know much about it
1. Those opposed have learned little
C. Vegetarian diets can be very healthy
1. Vegetarians avoid alcohol, tobacco, drugs
2. Engage in regular physical activity
D. Reasons for Vegetarianism
1. Vegetarians number in the hundreds of millions
2. Most of world is vegetarian because meat is scarce and expensive
a. People can choose healthy food from abundant, affordable foods
3. People may adopt vegetarian diets because they:
a. Desire to cause no harm to animals
b. Desire to preserve the environment
c. Desire to preserve food supply by “eating low on the food chain”
d. Believe that animal products are unhealthful or unsafe
e. Avoid animal products as part of a value or religious belief
f. Want to keep their weight down
g. Want to lower the risk of cancer or heart disease
II. Vegetarians of Many Types
 Instructor Resources: Activity 16-7: Vegetarian Restaurants
A. A spectrum of vegetarian diets
1. One side eats everything but red meat
2. Other side excludes foods from any and all animal sources
3. American Vegetarian Society just says vegetarians eat no meat
B. Vegetarian Diet Options
1. Least restrictive “far vegetarians” avoid only red meat
2. Quasi-vegetarians exclude beef, pork, and poultry, include fish, eggs, dairy products, and
plant foods
3. Lacto-ovo-vegetarians exclude all meats, include milk products, eggs, and plant foods
4. Lacto-vegetarians include only milk products and plant foods
5. Macrobiotics include brown rice, grains, vegetables, may include fish, dried beans, spices,
fruits, and many types of foods; no specific foods are prohibited
6. Vegans most restrictive, eat only plant foods, and avoid honey and clothes made from wool,
leather, or silk
C. Macrobiotic Diet
1. Each vegetarian diet has philosophical basis
2. Macrobiotic philosophy places value on organic foods and balancing “yin” and “yang” foods
3.
Foods classed as yin or yang based on beliefs
a. Yin foods such as corn, seeds, nuts, fruits, and leafy vegetables are considered negative,
dark, cold, and feminine
b. Yang foods such as poultry, fish, and eggs and buckwheat represent light, warmth,
masculinity
III. Vegetarian Diets and Health
 “Appropriately planned vegetarian diets have been shown to be healthful, nutritionally adequate,
and beneficial in the prevention and treatment of certain diseases”
 Official position of the American Dietetic Association and Dietitians of Canada
A. Vegetarian diets are healthier and more health promoting than nonvegetarians’ diets if
implemented correctly, but:
1. Restrictive vegetarian diets harmful to health
2. Wrong for pregnant women, children, and sick people, who have high nutrient needs
3. Calorie and nutrient deficiencies in children of vegan parents are common
a. Vegan diets may supply too little vitamin B12, vitamin D, calcium, and zinc
b. Need iron intake from plants and vitamin C to enhance absorption, meet needs for iron
4. Quality and the quantity of protein in vegetarian diets is source of concern
5. Vitamin B12 is lacking in vegans
B. Benefits to Health
 Instructor Resources: Activities 16-4: “Veggie Fat,” 16-5: Are All Vegetarian Diets Healthy?, & 166: Menu Analysis; Handout 16-1: “Veggie Fat” Comparison
1.
2.
3.
4.
Vegetarian diets beneficial for health and disease prevention
Vegetarians in developed countries have adequate protein intakes
Vegetarianism lowers risk of heart disease, stroke, hypertension, type 2 diabetes, chronic
bronchitis, gallstones and kidney stones, and colon cancer
Vegetarians rarely become obese or develop high blood cholesterol
IV. Dietary Recommendations
A. General Recommendations
 Instructor Resources: transparency #45: USDA Vegetarian Food Guide Pyramid
1.
2.
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4.
Low-fat, high-fiber, vegetables and fruits reduce blood cholesterol levels and risk of heart
disease
Vegetarian foods must provide sufficient calories and all nutrients needed for health
Vegetarian diets without nutrients humans need will not sustain health
Variety
a. Fruits
b. Vegetables
c. Grains
d. Nuts
e. Seeds
f. Beans
g. Dairy
B. American Dietetic Association’s Guidelines
1. Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds,
and, if desired, dairy products and eggs.
2. Choose whole, unrefined foods often and minimize intake of highly sweetened, fatty, and
highly refined foods.
3. Choose a variety of fruits and vegetables.
4. If animal foods such as dairy products and eggs are used, choose lower-fat versions of these
foods. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because
of their saturated fat content and because their frequent use displaces plant foods in some
vegetarian diets.
5. Vegans should include a regular source of vitamin B 12 in their diets along with a source of
vitamin D if sun exposure is limited.
6. Do not restrict dietary fat in children younger than two years. For older children, include
some foods higher in unsaturated fats (e.g., nuts, seeds, nut and seed butters, avocado, and
vegetable oils) to help meet nutrient and energy needs.
C. Special Considerations
 Instructor Resources: Activities 16-1: Vegetarian Recipes & 16-2: Diet Adjustment for Vegetarians
1.
Diets with few or no animal products may be low in sources of complete protein, vitamin B 12,
vitamin D, calcium, and zinc
2. With careful food selection, nutrient inadequacies can be prevented
D. Plant Protein Sources
1. Animal products provide all nine essential amino acids
2. Soy proteins are complete protein sources for children and adults
3. Body needs sufficient essential amino acids to build and replace protein substances
a. If essential amino acids are missing, protein construction stops, and available amino
acids are used for energy
b. Essential amino acids are not stored, body needs fresh each day
4. Vegetarians can meet need for essential amino acids by combining plant foods to yield
complete proteins
 Instructor Resources: transparency #46: Protein Complementation
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6.
7.
Done by combining plant foods that together provide all the essential amino acids
Goal to “complement” plant sources, or consume complementary protein sources from plant
foods regularly
Many combinations of plant foods yield complete proteins
a. Complete sources of protein can be obtained by combining grains such as rice, bulgur
(whole wheat), millet, or barley with dried beans, tofu, or green peas, or corn with lima
beans or dried beans, or seeds with dried beans
 Instructor Resources: Activity 16-3: Beans
b.
8.
Milk, meat, and eggs contain complete proteins and will complement the essential amino
acids profile of any plant source of protein
Even complementary protein sources should be consumed daily
E. Vitamin B12
1. Vitamin B12 present only in animal products
2. Vegetarians who don’t consume animal products obtain vitamin B 12 from fortified products
such as soy milk and breakfast cereals and from vitamin B12 supplements
F. Vitamin D
1. People get vitamin D from the sun and milk
2. Sunlight produces vitamin D in skin
3. People can meet their need for vitamin D this way
4. Vitamin D found in few foods, most of our intake comes from vitamin D-fortified milk
a. If milk not part of the diet plan, and exposure of the skin to sunlight is limited, vitamin
D-fortified soy milk and breakfast cereals or a vitamin D supplement should be
consumed
5. Vitamin D is toxic at high levels, supplements provide 200 to 400 IU (or 5 to 10 micrograms)
per day
G. Calcium Sources
1. Vegetarians who exclude milk and milk products rely on good plant sources of calcium (kale,
broccoli, bok choy, and beans) and calcium-fortified products such as soy milk, breakfast
cereals, and orange juice
2. High intakes of soy products such as fermented soybeans, miso, and tofu appear to promote
bone mass and protect against the development of osteoporosis
H. Solving the Zinc Problem
1. Many plants are good sources of zinc
2. Zinc from plants is poorly absorbed, only a small portion of zinc consumed becomes
available for use by the body
3. To obtain enough zinc, vegans should consume whole grains, beans, nuts, zinc-fortified
breakfast cereals, and other sources of zinc regularly
V. Information
A. You can find information about vegetarian diets in a variety of sources.
B. Some of the information available on vegetarianism is wrong or misconstrued
1. Some vegetarian organizations are more committed to selling particular beliefs,
memberships, or books and magazines than to promoting healthy vegetarian diets
2. Beware of vegetarian diets that claim to cure cancer, AIDS, or other serious illnesses or
promise you’ll experience inner peace or spiritual renewal
C. Appropriately planned vegetarian diets are health promoting