nutrition exam 3: spotlight c- plant based diets
health benefits of plant-based diets
-lower total blood cholesterol -lower low-density lipoprotein -lower cardiovascular risk -lower risk of obesity, heart disease, cancer, type 2 diabetes, and mortality
vitamin B12 is only found in
animal foods -vegans must obtain from: fortified foods, fortified nutritional yeasts, and B12 supplements
vegetarian diets exclude what
animal foods (vegan)
Iron found in plant-foods is less
bioavailable -Heme iron: more bioavailable--> animal foods -Non-heme iron: vitamin C-rich foods, intake 80%+ for vegetarians, plant foods rich in iron
vegans may have inadequate intake of
calcium, vitamin D, and riboflavin -calcium plant sources: leafy greens, broccoli, rice -Vitamin D plant sources: rice, almond milk, fortified foods -Riboflavin plant sources: almonds, mushrooms, and spinach
plant-based diets reduce the risk of
cancer -uncontrolled growth of abnormal cells that invade the body -2nd leading cause of death in US
primary motive of vegetarians
cause no hard to animals protect/promote environment health concerns weight concerns religious/cultural
for individuals that consume animal products may need to obtain these important nutrients:
iron vitamin D Riboflavin Vitamin B12 Omega 3 Fatty acids: EPA and DHA Iodine: salt protein
whole plant foods
vegetables and fruits whole grains, beans, legumes, nuts, and seeds minimal processed foods limited animal foods vegetarian diets
The Academy of Nutrition and Dietetics recommends that vegetarians:
-choose a variety of foods -minimize intake of high sweetened, fatty, and heavily refined foods -may need supplements/ fortified foods to get adequate nutrients (vitamin B12 and D) -a dietitian nutritionist for dietary planning
nutritional benefits of vegetarians
-higher intake of: dietary fiber, vitamin C, E, and folate, magnesium and potassium, antioxidants and phytochemical's -fewer calories -lower calories from fat -decreased consumption of processed meats
Healthy Vegetarian Eating Pattern
-meeting nutrient standard -increased amounts of soy products, legumes, nuts and seeds, and whole grains and eliminates meats, poultry, and seafood -reduced risk of cardiovascular disease, lower rates of obesity, and lower total mortality
10 tips for healthy eating for vegetarians
1. think about protein 2. bone up on sources of calcium 3. make simple changes 4. enjoy cookout 5. include beans and peas 6. try different veggies 7. make small changes at restaurants 8. nuts make great snacks 9. get your vitamin B12 10. find vegetarian pattern
for individuals that exclude animal foods need to consume protein foods to help meet protein needs
Complete protein: -all 9 essential amino acids -meat, dairy, eggs, soy, quinoa Incomplete protein: -plant foods Complementary protein
vegetarians typically consume enough
Zinc -less bioavailable in plant foods -zinc rich foods: soy products, legumes, grains, and nuts
risk of cancer is influenced by multiple factors:
genetic factors environmental factors: lifestyle choices like diet
cancer develops in multistep process
initiation, promotion, tumor progression, and malignancy
restricting seafood and fish may result in low intake of
iodine and omega-3 fatty acids -iodine- iodized salts -omega-3 fatty acids non-animal sources: plant based ALA--> EPA and DHA
vegetarian children may be more at risk for
nutritional deficiencies - higher nutrient needs for growth -tend to be smaller than non-vegetarian children -poor growth when deficient in protein, calories, iron, and zinc -can reduce risk of obesity and chronic diseases later in life -consume more fiber, folate, and vitamin A and C -consume fewer sweets, fast foods, and salty snacks
Phytochemicals found in _____ and have many health benefits:
plant foods Provide color, aroma, and flavor: - plant pigments, "eat the rainbow" Health benefits: -antioxidant, anti inflammatory, or hormone-like actions
world cancer research fund international
recommendations to reduce the risk of cancer: -healthy body weight -active -diet rich in whole grains, veggies, fruit, and beans -limit consumption of fast food/ processed foods, red and processed meat, sugar beverages, alcohol -do not use supplements for cancer prevention -for mothers: breastfeed your baby
mediterranean diet: a plant based diet
rich in: fruit, vegetbales, nites, olive oil, and whole grains low in: processed/ red meats, dairy products, and sweets lowers: heart problems and heart-related deaths