Ch. 16 - Vegetarian Diet

Lots of Types of Vegetarian

far veg (don't eat red meat) Quassi-veg (don't eat red meat, poultry), Lacto-ovo veg (don't eat red meat, poultry, fish), Lacto-veg (don't eat red meat, poultry, fish, egg), vegan/ raw food (don't eat red meat, poultry, fish, egg, milk/milk products)

People who are Vegetarian

-2% of young adults, 3% of adults -1 Million dollar industry

Protect the environment

-50% of all water consumption in US is used for raising livestock for food, 100 times more water to produce 1 pound of beef than 1 pound of wheat -Agriculture is the biggest polluter of American's water systems -2/3 of the rainforest in central American has been cleared due to cheap beef from American fast food -Animals produce 120 pounds of manure for every pound that humans produce

Vitamin B12

-Animals do not make B12, bacteria does -whatever is contaminated with B12 producing bacteria can provide us with B12, plants of animal -vegetarians can get it from B12 fortified foods

Macrobiotic diet

-Can range from quasi-vegetarian to vegan, locally grown, and not process emphasis, organic, tin-yang) -Yin foods like corn, seeds, fruits -Tang foods are warm, poultry, eggs, cereal

Essential Amino Acids

-Cant be synthesized by the human body and must be obtained by the body -If any essential amino acids are missing in the diet, protein tissue construction stops and the available amino acids used from energy -Poorly stores, so consume regularaly

Guidelines for Veg Meal Planning

-Chose a variety of foods, whole grains, veggies, fruits, legumes, nuts, seeds, and eggs and dairy -Chose whole, unrefined foods often, -Chose variety of fruits and veggies -Low fat versions of dairy products -Regular B12 -Do not restrict dietary fat in children younger than 2

Raw Food

-Described as uncooked vegan diet, focus on benefits of plant diets, enzyme are destroyed by HCL in tummy, veggies fruits, nuts seeds, sprouted grains, not suggested for children, --Associated with healthy blood levels for triglycerides, low weight, low cholesterol -lower HDL cholesterol (good chol), vitamin b12 deficiency and loss of bone minerals

Fruitarians

-Diets in fruit and oils

Iron

-Essential for humans and animals because it helps transport oxygen in blood -Key role and respiration and enzyme systems of plants and aids photosynthesis -Iron is abundant in plant foods

Promoting reverence for life

-Food animals are raised inhumanely, food animals are transported to slaughter in appalling conditions, food animals are slaughtered inhumanely, animals have rights

Dietary Recommendations

-Foods selected must provide sufficient calories and the assortment and quantity of nutrients needed for health -Vitamin B12: 2-6 mcg -Vitamin D: 5-10 mcg -Calcium: 500 mg -EPA and DHA: 300 mg

Heme and Nonhems Iron

-Heme iron is present in animal flesh, people can absorb 15-35 percent -Nonhem is found in animal, plant, foods egg, absorbed differently from heme iron and is much more sensitive to dietary factors, absorption varies from 2 to 20 precent, coffee decreases iron absorption -foods high in vit. C increase iron absorption

Where to find Calcium

-Kale other greens, beans, tofu, almond milk, blackstrap molasses, fortified cereals, figs

Reasons to become vegetarian

-Lack of availability or affordability of animal products, desire not to harm animals, religious beliefs, desire to eat low on the food chain, desire to preserve the worlds food supply, health, desire to omit hormones, antibiotics, contaminants

Health benefits

-Lower obesity, heart disease, stroke, hypertension, type 2 diabetes, chronic, bronchitis, gallstones, kidney stones -Reduced blood cholesterol

Risk of Being Vegetarian

-Main concerns: Not getting enough nutrients, iron, vit B12, quality and quantity of protein, calcium intake in vegans

Religious Principles

-Major world religions promote veg as part of basic teachings, eastern religions based their dietary choices on principles of compassion for all living beings

Food Chain

-Pants, herbivores, small omnivores, carnivores, larger, large fish, small mammals, large mammals

Disadvantages of Eating High on the Food Chain

-Requires lots of resources, eating plants directly require far less land, higher we eat the more food chain the more contaminants

Complete Proteins

-Vegetarians who eat fish, dairy, or eggs get important nutrients and complete proteins -include all nine essential amino acids in the amounts needed to support protein tissue construction

Calcium/ Vitamin D

-Vit. D plays a key role in helping us absorb and retain calcium -Better absorbed eaten ins small amounts eaten throughout the day -Oxalates, salt or ester present in spinach, Swiss chard, rhubarb and beet greens can bind calcium **Spinach is not high in calcium in a way we can absorb it

Sources of Iron

-legumes, black beans, lentils, navy beans, kidney beans, pinto beans, soybeans, miso, tofu, tempeh, soy milk, kale, mushrooms, potato, broccoli, quinoa, almonds, cashews, hazelnuts, pine nuts, pistachios, pumpkin seeds -vegetarian "meats" morning star, boca, other products

Health

Less obesity, reduced risk of chronic diseases, lower rates of heart disease, certain forms of cancer, HTN, DM-2, reduced risk of food borne diseases, lower intake of environmental contaminants, closer to current recommendations -low in sat fat, low in cholesterol, little to no fatty-acids, high fiber, increased veggies, increased fruit, low sodium, lean meats/ meat substitutes