Nutrition Talk

8/10/2019 Nutrition Talk

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Should YouBe

A Vegetarian?Answers from nutrition science.Trulie Ankerberg-Nobis, M.S., R.D.

[email protected]


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My personal story


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My personal story
http://public.fotki.com/melissvannest/baby_saige/saige_123.html


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The Historical Four Food Groups

MEAT

MILK

BREAD FRUITS &

VEGETABLES

Developed fromindustry pressures:FoodPolitics.com


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The NEW Four Food Groups

developed by PCRM

LEGUMES

GRAINS

VEGETABLES FRUIT


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Nutritional Adequacy of Vegan

Diets

appropriately planned vegetarian diets arehealthful, nutritionally adequate, and providehealth benefits in the prevention and treatmentof certain diseases. Well-planned vegan andother types of vegetarian diets are appropriatefor all stages of the life cycle, including duringpregnancy, 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


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The Power of Plant Foods

Fruits and vegetables reduced risk for

cardiovascular disease, cancers, and otherchronic diseases (such as maculardegeneration and cataracts).

Legumes - sources of protein, fiber, and avariety of micronutrients and phytochemicalsthat may protect against disease.


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The Power of Plant Foods

Nuts - lower risk for heart disease and

lower mortality rates.

Whole-grains - reduced risk for heartdisease, diabetes, high blood pressure,

and stomach and colon cancers.
http://images.google.com/imgres?imgurl=http://www.mycustompak.com/healthNotes/Food_Guide/Grains.jpg&imgrefurl=http://www.mycustompak.com/healthNotes/Food_Guide/Grains.htm&h=200&w=200&sz=40&tbnid=UGEycdhnnHQJ:&tbnh=99&tbnw=99&start=22&prev=/images%3Fq%3Dwhole%2Bgrains%26start%3D20%26hl%3Den%26lr%3D%26ie%3DUTF-8%26sa%3DNhttp://images.google.com/imgres?imgurl=http://downloads.redjupiter.com/users/images/jmsckiu/mixednuts.jpg&imgrefurl=http://www.flintshire-edunet.gov.uk/alun-school/academic/maths/Did_you_know.htm&h=140&w=173&sz=14&tbnid=k5BIMNnjWIAJ:&tbnh=76&tbnw=93&start=28&prev=/images%3Fq%3Dnuts%2Band%2Bgrains%26start%3D20%26hl%3Den%26lr%3D%26ie%3DUTF-8%26sa%3DN


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Heart Disease: #1 Killer

Framingham Heart Study 150 mg/dl cholesterol

1% incr in cholesterol; 2% incr in risk

Ornish Heart Study Can reverse disease with low fat veg diet, stress reduction

and exercise

Dangerous foods: saturated fats and

cholesterol, trans fats Major sources: animal foods and processed foods

Highest source of saturated fat in American diet: dairyproducts

Only animal foods have cholesterol
http://images.google.com/imgres?imgurl=http://buhler.usd313.k12.ks.us/phms/shared/graphics/Food_and_homemaking/BEANS.JPG&imgrefurl=http://buhler.usd313.k12.ks.us/phms/shared/graphics/Food_and_homemaking/&h=900&w=720&sz=77&tbnid=6261I3rbskYJ:&tbnh=145&tbnw=116&start=79&prev=/images%3Fq%3Dbeans%26start%3D60%26hl%3Den%26lr%3D%26sa%3DN


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Cancer: #2 Killer

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 Ratesand Risks, National Cancer Institute (Washington, DC: 1985), and R. Dolland R. Peto, Journal of the National Cancer Institute, 1981, 66(6):1191-1308. Other factors may also play a role in certain forms of cancer andare not included in this table. Categories may overlap. For example, bothtobacco and alcohol contribute to esophageal cancer.
http://images.google.com/imgres?imgurl=http://www.simr.org.uk/images/heart-disease.jpg&imgrefurl=http://www.simr.org.uk/pages/research/research_4.html&h=142&w=200&sz=12&tbnid=2XbTCV4z6X0J:&tbnh=70&tbnw=98&start=13&prev=/images%3Fq%3Dheart%2Bdisease%26hl%3Den%26lr%3D


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Cancer and diet

Foods rich in fat and oils affect digestive cancersand sex-hormone cancers

E.g. colon, rectum, prostate, breast

The difference between a low-fat vegetarian diet andan omnivorous one = 1500 g fat/month.

Protective dietary components 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
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Vegetarians and disease

Vegetarian diets offer a number of nutritional benefits,including lower levels of saturated fat, cholesterol andanimal protein,as well as higher levels of carbohydrates,

fiber, magnesium, potassium, folate, and antioxidantssuch as vitamin C and E and phytochemicals.Vegetarians have been reported to have lower bodymass indices than nonvegetarians as well as lower ratesof death from ischemic heart disease; also lower blood

cholesterol levels; lower blood pressure; lower rates ofhypertension, type 2 diabetes, and prostate and coloncancer.

Position of the American Dietetic Association and Dietitians of Canada:Vegetarian Diets, Journal of the American Dietetic Association, June 2003


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What about getting enough

protein?

Plants = the source of all protein on earth!

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 energyneeds and eating a varied diet, you'll getenough protein


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Protein Sources

Beans

Whole Grains

Veggie Burgers Nuts/ Nut Butters

Tofu/ Tempeh

Soy Milk
http://www.sunwayco.com/patchblinky.jpghttp://www.pjchmiel.com/photo/food/buddhadelight1.jpg


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But isnt fish healthy?

Although fatty fish, compared to red meat, hasbeen associated with less cardiovascular risk, fishand shellfish often contain mercury and otherenvironmental toxinsAffects central nervous system, cardiovascularhealth, reproduction, immune function and arepossiblycarcinogenicOther nutritional problems

Contribute to already high intakes of animal

proteinHigh protein diets associated withincreased risk for kidney problems,osteoporosis and complications withdiabetes

Contribute to saturated fat and cholesterolintake
http://www.pcrm.org/health/reports/pdfs/PCRM_fish_ad.pdfhttp://images.google.com/imgres?imgurl=http://www.thenutfactory.com/photos/mixtures-nuts-regular-rs.jpg&imgrefurl=http://www.thenutfactory.com/section.asp%3Fcategory%3Dnuts-mixednuts&h=320&w=400&sz=16&tbnid=W_gvVfnt65gJ:&tbnh=96&tbnw=120&start=2&prev=/images%3Fq%3Dnuts%26hl%3Den%26lr%3Dhttp://www.pcrm.org/health/reports/pdfs/PCRM_fish_ad.pdfhttp://images.google.com/imgres?imgurl=http://www.thenutfactory.com/photos/mixtures-nuts-regular-rs.jpg&imgrefurl=http://www.thenutfactory.com/section.asp%3Fcategory%3Dnuts-mixednuts&h=320&w=400&sz=16&tbnid=W_gvVfnt65gJ:&tbnh=96&tbnw=120&start=2&prev=/images%3Fq%3Dnuts%26hl%3Den%26lr%3Dhttp://www.sunwayco.com/patchblinky.jpghttp://images.google.com/imgres?imgurl=http://www.thenutfactory.com/photos/mixtures-nuts-regular-rs.jpg&imgrefurl=http://www.thenutfactory.com/section.asp%3Fcategory%3Dnuts-mixednuts&h=320&w=400&sz=16&tbnid=W_gvVfnt65gJ:&tbnh=96&tbnw=120&start=2&prev=/images%3Fq%3Dnuts%26hl%3Den%26lr%3Dhttp://www.pcrm.org/health/reports/pdfs/PCRM_fish_ad.pdf


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Safer N-3 fatty acid sources

Flax seed and flaxseed oil

Walnuts

Soybeans, tofu, and soybean oil Canola oil

Leafy greens and other vegetables

Beans Whole grains


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But isnt milk important for health?

Milk is species specific- For example,Dogs don't drink goat's milk

Many people dont drink milk because theyare lactose intolerant. 70% of worlds population

Lactose intolerance is a natural processthat occurs after an infant stops breast-feeding


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Plant Calcium Vs. Cows Milk

Calcium

Plant sources

contain: Fiber

Phytochemicals

Vitamin K

Salicylic acid

Plant protein

Cows milk contains: Nothing from plant

column

Saturated fat

Cholesterol

Animal protein

Lactose

Hormones Contaminants


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Where will I get my calcium

from?

Plant foods are good sources of calciumAbsorption rate of calcium from plants

compared with cows milk

Green vegetables 52-64% Cows milk 32%


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Mg Calcium in 100 Calories of:

Bok choy 1,055

Turnip greens 921

Collard greens 559

Kale 455Romaine lettuce 257

Tofu 236

Milk 194Fish 38

T-bone steak 5

Pork chop 2
http://www.doc.mmu.ac.uk/aric/esd/Images/exercise.gif


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Recommendations for Bone

Health

Get some physical activity!

Achieve positive calcium balance by avoidingcalcium depleters 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
http://www.doc.mmu.ac.uk/aric/esd/Images/exercise.gifhttp://www.doc.mmu.ac.uk/aric/esd/Images/exercise.gifhttp://www.doc.mmu.ac.uk/aric/esd/Images/exercise.gifhttp://www.doc.mmu.ac.uk/aric/esd/Images/exercise.gif


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Vitamin B12

Only found in animal products

Its present in the soil, so we used to be

able to get B12 from vegetables that were

unwashed


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Where Vegans Should Be

Cautious

Ensure an adequate intake of Vitamin B12 and

Omega 3 fatty acids

Other nutrients that can be low: Vitamin D, someminerals

Make whole plant foods the staples of your diet

Not french fries, fried foods, processed foods, sugary

foods Dont smoke, get some exercise, keep health

body weight


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Vitamin B12

What can vegans do since they dont eat

animal products?

Fortified soymilks and breakfast cereals. Multi-Vitamin

Recommended intake:

2 mcg/ day


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But isnt a diet with fortified foods

unnatural and not optimal?

Most people do not consume a natural diet

Times change so new foods with fortified

nutrients are created E.g. vitamin D and living near the equator

Fortified foods and supplements allow for more

people to meet all their nutrient needs We should remember the rest of world when making diet

choices


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Where omnivores should be

cautious

Study found that omnivores are often deficient in7 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 frenchfries or chips; ketchup as a vegetablethe least

nutritious Study found that vegetarian teens diets

contained more nutrients than omnivores


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So what shoulda vegan diet look like?

Often, much like an omnivorous diet!


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BREAKFAST #1

1 cup oatmeal with

cinnamon and raisins and

1/2 cup fortified soymilk

1 slice toast with 1

tablespoon almond butter

and jam

1/2 grapefruit


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BREAKFAST #2

3 oatmeal pancakes

with applesauce

topping

1 glass of calcium-

fortified orange juice

Fresh fruit


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BREAKFAST #3

Raisin Bran with

soymilk and sliced

banana

Toast with peanut

butter and jam

Orange juice


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LUNCH #1

Whole wheat pita

stuffed with hummus,

sliced tomatoes, and

lettuce

Carrot sticks

Fresh Fruit

Pretzels


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LUNCH #2

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


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LUNCH #3

Salad of mixed

greens with assorted

vegetables, cup

beans, croutons, and

low-fat salad dressing

Whole grain bagel

Fresh fruit
http://www.pcrm.org/


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DINNER #1

Steamed vegetables and cannelini

beans over pasta with marinara sauce

1 cup steamed collard greens drizzled withlemon juice

Baked apple
http://www.pcrm.org/http://images.google.com/imgres?imgurl=http://www.shariannsorganic.com/dload/whitebean.gif&imgrefurl=http://www.shariannsorganic.com/dload/dlart.htm&h=1375&w=875&sz=82&tbnid=5kga0IFF4NcJ:&tbnh=149&tbnw=95&start=7&prev=/images%3Fq%3Dwhite%2Bbeans%26hl%3Den%26lr%3D%26ie%3DUTF-8


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DINNER #2

Chinese stir-fry over brown rice: tofuchunks, broccoli, pea pods, waterchestnuts, and Chinese cabbage (bokchoy)

Cantaloupe chunks drizzled with freshlime juice

Fortified juice or rice milk
http://images.google.com/imgres?imgurl=http://www.shariannsorganic.com/dload/whitebean.gif&imgrefurl=http://www.shariannsorganic.com/dload/dlart.htm&h=1375&w=875&sz=82&tbnid=5kga0IFF4NcJ:&tbnh=149&tbnw=95&start=7&prev=/images%3Fq%3Dwhite%2Bbeans%26hl%3Den%26lr%3D%26ie%3DUTF-8


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DINNER #3

Veggie chili over

Baked sweet potato

Side salad

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

Ch i th h G d l


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Choosing the approach: Gradual

or Cold- Tofu?

Overnight Approach:

works best when you'vedone your research,

are surrounded by support,

are free from other major lifedistractions.

Ch i th h G d l


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or Cold- Tofu?

Gradual Approach: eating habits are more likely

to stick.

Begin by 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

Ch i th h G d l


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or Cold- Tofu?

Begin by cutting out the meat:

Try having meatless meals two to three timesa week.

Begin with favorites such as spaghetti withtomato sauce, vegetarian pizza, beanburritos, etc.

Try some veggie convenience foods: Veggie dogs, garden burgers, hummus and

pita bread, bean dip with veggies

A id th C k d F h f i


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Avoid the Coke and French fries

Trap

Be Careful! Be Healthy!

None of us are immune to junk food!!


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Stocking the Vegetarian Pantry

Food Group

Bread, grains, cereals

Product 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


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Food Group

Legumes

Product

Bean or lentil soup

Black bean burritos ortacos

Canned beans and

Vegetarian baked

beans

Tofu


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Food Group

Fruits and Vegetables

Meat substitutes

Dairy Substitutes

Product

All kinds and all

varieties Veggie burger patties

Veggie sausage

Soy milks

Soy cheeses


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Food Group

Convenience foods

Product

Morningstar Farms

Stuffed Sandwiches Mock Chicken patties

Frozen veggie pizza

Soup in a cup

Top 10 Vegetarian Convenience


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Top 10 Vegetarian Convenience

Foods

1. Soymilk

2. Powderedvegetarian eggreplacer

3. Vegetarian burgerpatties and hot dogs

4. Whole grainbreakfast cereals

5. Tempeh and Tofu

6. Canned beans

7. Frozen entrees

8. Hummus andPeanut Butter

9. Instant soups

10. Tomato sauce


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For more information

Online:

The Physicians Committee for Responsible

Medicine (PCRM): http://www.pcrm.org

Summary of nutrition science;
http://images.google.com/imgres?imgurl=http://www.thehumanbody.ecsd.net/bones.5.gif&imgrefurl=http://www.thehumanbody.ecsd.net/bones.htm&h=2330&w=1286&sz=114&tbnid=-eesNqAZ9MoJ:&tbnh=148&tbnw=81&start=1&prev=/images%3Fq%3Dbones%26hl%3Den%26lr%3D%26ie%3DUTF-8http://images.google.com/imgres?imgurl=http://www.thehumanbody.ecsd.net/bones.5.gif&imgrefurl=http://www.thehumanbody.ecsd.net/bones.htm&h=2330&w=1286&sz=114&tbnid=-eesNqAZ9MoJ:&tbnh=148&tbnw=81&start=1&prev=/images%3Fq%3Dbones%26hl%3Den%26lr%3D%26ie%3DUTF-8


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Summary of nutrition science;

For more information see:

Online:

The Physicians Committee for Responsible

Medicine (PCRM): http://www.pcrm.org The Cancer Project:

http://www.cancerproject.org/

www.TryVeg.com

www.TryVegetarian.com
http://www.pcrm.org/http://www.cancerproject.org/http://www.tryveg.com/http://www.tryvegetarian.com/http://www.tryvegetarian.com/http://www.tryveg.com/http://www.cancerproject.org/http://www.pcrm.org/


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For more information

Books:

Complete Idiots Guide to Being Vegetarian by

Suzanne Havala, MS, RD

Becoming Vegan

by Brenda Davis, RD &Vesanto Melina, MS, RD

Documents

Nutrition Talk