nutrition: spotlight c

semi-vegetarian diets

A vegan diet consists only of plant foods, whereas other types of vegetarian diets may include dairy foods and eggs; ________________may include limited amounts of fish, poultry, and red meats.

Carotenoids

Accessory pigments that broaden the spectrum of colors that can drive photosynthesis.

Riboflavin Plant Sources

Almonds, mushrooms, and cooked spinach

- Lifestyle choices such as diet can increase or decrease risk - A diet rich in fruits and vegetable, legumes, and whole grains decreases risk of many cancers - Rich in phytochemicals - Alcohol consumption increases risk of several types of cancer

Cancer Risk Environmental factors

Not modifiable

Cancer Risk Genetic factors

Cancer develops in multistep process

Initiation Promotion Tumor progression Malignancy

Phytoestrogens

Isoflavones and lignans in soy foods and flaxseed have hormone-like effects (mimic estrogen)

Calcium plant sources

Leafy greens, broccoli, fortified soy, rice, and almond milks or beverage

zinc

Less Bioavailable In plant foods Vegetarians typically get enough of this mineral Found In Soy Products, legumes, grains, and nuts

plant-based diets

Emphasize whole plant foods Vegetables, fruits, whole grains, legumes, nuts and seeds Minimal processed foods Limit or omit animal foods Mediterranean and vegetarian diets are plant-based

Vitamin D plant sources

Fortified soy, rice, almond milks, or other fortified foods

Resveratrol

Found in grapes and red wine

Vitamin B12

Found only in foods of animal origin

Iodine and Omega-3 Fatty Acids

Found primarily in fish and seafood

Incomplete protein

Includes most plant foods

Semi-vegetarian diet

Pescartarian Quasi-vegetarian (poultry and fish) Flexitarian (limited amount of meat, fish and poultry)

Sustainable

Plant-based Diets are More

Complete proteins

Provides all nine essential amino acids in amounts to support protein synthesis Includes meat, dairy, eggs, soy products, and quinoa

Quercetin

Red and yellow onions, hot yellow peppers, kale, capers, cranberries Anti-inflammatory, reduce risk of heart disease and cancer

Dietary Guidelines for Americans include the Healthy Vegetarian Eating Pattern

Similar in meeting nutrient standards to the healthy US style pattern - Increased amounts of soy products, legumes, nuts and seeds, and whole grains and eliminates meats, poultry, and seafood -Reflects the habits of most U.S. vegetarians, thus dairy foods and eggs are included, but a vegan variation is provided -Cites reduced risk of cardiovascular disease, lower rates of obesity and lower total mortality

Omega-3 fatty acids non-animal sources

Some fortified foods provide EPA and DHA - Small amount of plant-based ALA (alpha- linolenic acid) is converted to EPA and DHA • ALA in walnuts, flaxseeds, soy, and algae

Sustainability

The ability to meet our current needs without compromising the ability of future generations to meet their needs

Epigallocatechin gallate (EGCG)

White and green tea anti-cancer , anti-obesity, anti-diabetic effects

Phytochemicals

are chemical constituents in plants that have a wide array of effects in the body and are associated with many benefits to human health.

Plant-based diets

can vary significantly by including differing types and amounts of animal foods, and they can have varying degrees of healthfulness depending on the quality and distribution of the nutrients being consumed and the types of food choices being made.

Resveratrol phytoestrogens carotenoids lutein and zeaxanthin lycopene

examples of polyphenols

The traditional Mediterranean diet

has unique characteristics and multiple health benefits.

iron

heme and non-heme

lutein and zeaxanthin

in spinach and kale are important to eye health

Lycopene

in tomatoes and watermelon lowers risk of prostate and ovarian cancer - tomatoes , watermelon, pink grapefruit Reduce risk of developing cataracts and prostate and ovarian cancers

Recommendations to reduce risk of cancer

include emphasizing foods of plant origin, maintaining a healthy body weight, limiting consumption of processed meats, and including other diet and lifestyle practices.

cancer

is a disease that results from the uncontrolled growth or division of abnormal cells that invade a part or parts of the body. _______ develops in a multistep process that includes initiation, promotion, and progression. Dietary choices can both increase and decrease risk of _______.

Non-heme iron

is less bioavailable Vitamin C- rich foods enhance absorption Recommended intake 80% higher for vegetarians than nonvegetarians Plant foods rich in iron Soybeans, legumes, dried fruit, spinach, iron-fortified grains and cereals

Heme iron

is more bioavailable Found in animal foods

Vegetarian diets

that exclude all or most animal foods require planning to meet nutrient needs. Nutrients of potential concern include protein, iron, calcium, vitamin D, riboflavin, vitamin B12, omega-3 fatty acids, and iodine.

Complementary proteins

- Beans and grains or nuts - Do not have to be consumed in the same meal, but within the same day *can meet protein requirements without meat products*

Mediterranean Diet

- High in monounsaturated fats (mainly from olive oil) • High intake of vegetables, legumes, fruits, nuts, whole grains • Healthy ratio of omega-6 to omega-3 fats • High in fiber, antioxidants, and polyphenols • Moderate consumption of wine with food • Consumption of fish and less consumption of other meat • Lower incidence of heart disease, diabetes, Parkinson's disease, allergies in children, cancer, and maybe Alzheimer's disease and dementia • Lifestyle may also play a role

Health benefits of plant based diet

- Lower total blood cholesterol levels - Lower low-density lipoprotein levels - Lower blood pressure Reduced cardiovascular risk - Lower risk of obesity, heart disease, hypertension, cancer, type 2 diabetes, and premature death

Population switch to Mediterranean-style diet

- Reduce greenhouse gas emissions - Reduce energy and water use - Decrease agricultural land use

Mediterranean diet

- Rich in fruits, vegetables, nuts, olive oil, and whole grains - Low in processed and red meats, dairy products, and sweets - Reduced risk of heart problems and heart-related death - As potent as modern drugs in reducing cardiovascular risk

Nutritional benefits of a Plant Based Diet

- Tend to have higher intake of - Dietary fiber - Vitamins c, e, and folate - Magnesium and potassium - Antioxidants and phytochemicals - Lower proportion of calories from saturated fats - Decreased consumption of processed meats

Recommendations for Vegetarians

Choose A Variety Of Foods: whole grains, vegetables, fruits, legumes, nuts, seeds, and low-fat dairy products and eggs in moderation • Minimize Intake Of Highly Sweetened, fatty, and ultra- processed foods, which can be lower in nutrients • Strict Vegan Mayne Supplements Or Fortified Foods to get adequate nutrients, especially vitamins B12 and D • Consult with a healthcare provider or registered dietitian nutritionist (RDN) for dietary planning and advice on dietary supplement needs

Calcium, Vitamin D, Riboflavin

Dairy foods are significant source of each Vegans may have inadequate intake

environmental impact

Mounting evidence that shifting to plant-based diets reduces ____________________ of food production

Protein - Iron - Vitamin D - Riboflavin - Vitamin B12 - Omega-3 fatty acids - Iodine

Nutrients of possible concern for those who avoid or restrict animal foods

Curcumin

Turmeric spice Antioxidant, anti inflammatory

vegetarians

Vegan Lacto-vegetarian Lacto-ovo-vegetarian

Vitamin B12

Vegans must obtain from: - Fortified foods • Soy and rice beverages, certain cereals, meat analogs - Fortified nutritional yeasts - supplements

iodine

also found in iodized salt

Flavanoids

an important class of phytochemicals, fruits and vegetables that are rich in flavanoids are generally colored red, blue, purple, black

Plant-based diets

are associated with numerous health benefits. Research suggests that vegetarians have lower risk of obesity, heart disease, hypertension, cancer, and type 2 diabetes, and an overall lower risk for early mortality

2015 Dietary Guidelines for Americans Include a Healthy Mediterranean-Style Eating Pattern

• Designed"to more closely reflect eating patterns that have been associated with positive health outcomes in studies of Mediterranean-Style diets." - Contains more fruits and seafood and less dairy than the U.S.-Style, and with the exception of calcium and vitamin D, has similar nutrient content - The Guidelines state that "the healthfulness of the pattern was evaluated based on its similarity to food group intakes reported for groups with positive health outcomes in studies rather than on meeting specified nutrient standards."

Children and Adolescents

• Have Higher-nutrient needs to support growth and development • Poor growth may occur when the diet is deficient in protein, calories, or other nutrients like iron and zinc • When Adequate Nutrients Are Consumed,plant-based diets can have health advantages • Tend to consume more fiber,folate,vitaminsAandC than nonvegetarians • Tend To Consume Fewer Sweets,salty snacks,and saturated fat than nonvegetarians, which can reduce the risk of obesity and chronic disease later in life