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