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