Nutrition Chapter 9: Plant-Based Diets
true vegetarian diets (vegan) exclude ____ animal foods
all
riboflavin plant sources
almonds, mushrooms, and spinach
vitamin B12 is found only in foods of _________ origin
animal
complementary protein examples
beans and grains, beans and nuts
vegans may have inadequate intakes of
calcium, vitamin D, riboflavin
due to increased nutrient needs, ________________ may be more at risk for nutritional deficiencies
children and adolescents
calcium plant sources
leafy greens, broccoli, fortified soy, rice, and almond milks or beverages
iron found in plant-foods is ________ bioavailable
less
complementary proteins
two or more dietary proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from one are supplied by the other
whole plant foods include
vegetables and fruits; whole grains, beans, legumes, nuts and seeds; minimal processed foods; limited (or omitted) animal foods;
which vitamin enhances absorption?
vitamin C
plant-based diets emphasize
whole plant foods
vegetarians typically consume enough _____
zinc
mediterranean diet
a plant-based diet; rich in fruits, vegetables, nuts, olive oil, and whole grains; low in processed and red meats, dairy products and sweets
the academy of nutrition and dietetics recommends that vegetarians
choose a variety of foods; minimize intake of highly sweetened, fatty, and heavily refined foods; strict vegans may need supplements or fortified foods to get adequate nutrients (vitamin D/b12); consult with a dietician about dietary supplements
incomplete proteins
does not provide all nine essential amino acids
vegans must obtain vitamin B12 from
fortified foods, fortified nutritional yeasts, b12 supplements
Vitamin D plant sources
fortified soy, rice, almond milks, or foods
heme iron
found in animal foods; more bioavailable
non-heme iron
found in plant-based foods; not easily absorbed; recommended intake 80% higher for vegetarians
mediterranean diet lowers
heart problems and heart-related death; "as potent as modern drugs to reduce cardiovascular risk"
health benefits of mediterranean diet
high in monounsaturated fats; 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 other meat; lower incidence of heart disease, diabetes, Parkinson's disease, allergies in children, cancer, and maybe Alzheimer's disease
benefits of a vegetarian diet
higher intake of dietary fiber, vitamin C E and folate, magnesium and potassium, antioxidants and phytochemicals; fewer overall calories; lower proportion of calories from fat; decreased consumption of processed meats
iodine can be found in
iodized salt
benefits of plant-based diets
lower total blood cholesterol levels, lower low-density lipoprotein (LDL) levels, lower blood pressure, reduced cardiovascular risk; lower risk of obesity, heart disease, cancer, type 2 diabetes, and mortality
complete protein examples
meat, dairy, eggs, soy products, and quinoa
incomplete protein examples
most plant foods
flexitarian
mostly plant based but occasionally eat meat
do vegetarians consume gelatin?
no; because it is a protein that has been isolated from skin and bones of animals
semi-vegetarian
only exclude red meats but eat other animal products
pescetarian
plant based with fish and shell fish
lacto-vegetarian
plant foods plus dairy
lacto-ovo vegetarian
plant foods plus dairy and eggs
fill the protein portion of MyPlate with ________________
plant sources of protein (beans, peas, lentils, soy, seeds, nuts)
individuals on plant based diets often have inadequate
protein, iron, vitamin D, riboflavin, vitamin B12, omega 3-fatty acids: EPA and DHA, iodine
complete protein
provides all nine essential amino acids in amounts to support protein synthesis
semi-vegetarian is also known as
quasi vegetarian
the mediterranean diet also emphasizes
social interactions a meals, and a deep appreciation of the pleasure of eating delicious and healthy foods
omega-3 fatty acid (EPA/DHA) non-animal sources
some fortified foods, small amount of plant based alpha-linolenic acid can be converted (walnuts, flaxseed, soy, algae)
zinc-rich foods
soy products, legumes, grains, nuts
plant foods rich in iron
soybeans, beans, legumes, dried fruit, spinach, fortified whole grain cereals
the 2015 dietary guidelines for americans include ________
the healthy vegetarian eating pattern & a healthy mediterranean-style eating pattern