should you be a vegetarian? answers from nutrition science. trulie ankerberg-nobis, m.s., r.d....
TRANSCRIPT
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Should You Be A Vegetarian?
Answers from nutrition science.
Trulie Ankerberg-Nobis, M.S., R.D.
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My personal story
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My personal story
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The Historical Four Food Groups
MEAT MILK BREAD FRUITS &
VEGETABLES
Developed from industry pressures: FoodPolitics.com
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The NEW Four Food Groups developed by PCRM
LEGUMES GRAINS VEGETABLES FRUIT
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Nutritional Adequacy of Vegan Diets
“…appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.”
“Position of the American Dietetic Association
and Dietitians of Canada: Vegetarian Diets,”
Journal of the American Dietetic Association, June 2003
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The Power of Plant Foods
Fruits and vegetables –reduced risk for cardiovascular disease, cancers, and other chronic diseases (such as macular degeneration and cataracts).
Legumes - sources of protein, fiber, and a variety of micronutrients and phytochemicals that may protect against disease.
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The Power of Plant Foods
Nuts - lower risk for heart disease and lower mortality rates.
Whole-grains - reduced risk for heart disease, diabetes, high blood pressure, and stomach and colon cancers.
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Heart Disease: #1 Killer
Framingham Heart Study 150 mg/dl cholesterol 1% incr in cholesterol; 2% incr in risk
Ornish Heart Study Can reverse disease with low fat veg diet, stress reduction and
exercise
Dangerous foods: saturated fats and cholesterol, trans fats
Major sources: animal foods and processed foods Highest source of saturated fat in American diet: dairy products Only animal foods have cholesterol
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Cancer: #2 Killer
ESTIMATED PERCENTAGES OF CANCER DUE TO SELECTED FACTORS*
Diet 35-60% Tobacco 30%
Alcohol 3% Radiation 3%
Air and Water Pollution 1-5% Medications 2%
* These figures are rough estimates based on data from: Cancer Rates and Risks, National Cancer Institute (Washington, DC: 1985), and R. Doll and R. Peto, Journal of the National Cancer Institute, 1981, 66(6):1191-1308. Other factors may also play a role in certain forms of cancer and are not included in this table. Categories may overlap. For example, both tobacco and alcohol contribute to esophageal cancer.
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Cancer and diet
Foods rich in fat and oils affect digestive cancers and sex-hormone cancers
E.g. colon, rectum, prostate, breast The difference between a low-fat vegetarian diet and
an omnivorous one = 1500 g fat/month.
Protective dietary components Fibers from whole grains and colon and rectum cancers Fiber helps to rid the body of excess hormones protecting
against prostate and breast cancer There is no fiber in any animal product
Plant nutrients: Beta-carotene, vitamin C
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Vegetarians and disease
“Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol and animal protein,as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamin C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians as well as lower rates of death from ischemic heart disease;… also lower blood cholesterol levels; lower blood pressure; lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.”
Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets,” Journal of the American Dietetic Association, June 2003
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What about getting enough protein?
Plants = the source of all protein on earth! Cows did not eat other cows for protein! Green vegetables
There are nine essential amino acids we need to obtain from the foods we eat
As long as you're meeting your energy needs and eating a varied diet, you'll get enough protein
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Protein Sources
Beans Whole Grains Veggie Burgers Nuts/ Nut Butters Tofu/ Tempeh Soy Milk
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But isn’t fish healthy?
• Although fatty fish, compared to red meat, has been associated with less cardiovascular risk, fish and shellfish often contain mercury and other environmental toxins •Affects central nervous system, cardiovascular health, reproduction, immune function and are possibly carcinogenic •Other nutritional problems
•Contribute to already high intakes of animal protein
•High protein diets associated with increased risk for kidney problems, osteoporosis and complications with diabetes
•Contribute to saturated fat and cholesterol intake
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Safer N-3 fatty acid sources
Flax seed and flaxseed oil Walnuts Soybeans, tofu, and soybean oil Canola oil Leafy greens and other vegetables Beans Whole grains
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But isn’t milk important for health?
Milk is species specific- For example, Dogs don't drink goat's milk
Many people don’t drink milk because they are lactose intolerant. 70% of world’s population
Lactose intolerance is a natural process that occurs after an infant stops breast-feeding
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Plant Calcium Vs. Cow’s Milk Calcium
Plant sources contain:
Fiber Phytochemicals Vitamin K Salicylic acid Plant protein
Cow’s milk contains: Nothing from plant
column Saturated fat Cholesterol Animal protein Lactose Hormones Contaminants
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“Where will I get my calcium from?”
Plant foods are good sources of calcium Absorption rate of calcium from plants
compared with cow’s milk Green vegetables 52-64% Cow’s milk 32%
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Mg Calcium in 100 Calories of:Bok choy 1,055
Turnip greens 921
Collard greens 559
Kale 455
Romaine lettuce 257
Tofu 236
Milk 194
Fish 38
T-bone steak 5
Pork chop 2
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Recommendations for Bone Health
Get some physical activity! Achieve positive calcium balance by avoiding
calcium depleters animal protein high sodium foods caffeine refined sugars excessive vitamin A supplements
Meet other nutrient needs: protein, potassium, vitamins D, K, and C, magnesium, boron
High intake fruits and vegetables
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Vitamin B12
Only found in animal products
It’s present in the soil, so we used to be able to get B12 from vegetables that were unwashed
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Where Vegans Should Be Cautious
Ensure an adequate intake of Vitamin B12 and Omega 3 fatty acids Other nutrients that can be low: Vitamin D, some
minerals Make whole plant foods the staples of your diet
Not french fries, fried foods, processed foods, sugary foods
Don’t smoke, get some exercise, keep health body weight
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Vitamin B12
What can vegans do since they don’t eat animal products? Fortified soymilks and breakfast cereals. Multi-Vitamin Recommended intake:
2 mcg/ day
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But isn’t a diet with fortified foods unnatural and not optimal?
Most people do not consume a “natural” diet Times change so new foods with fortified
nutrients are created E.g. vitamin D and living near the equator
Fortified foods and supplements allow for more people to meet all their nutrient needs
We should remember the rest of world when making diet choices
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Where omnivores should be cautious
Study found that omnivores are often deficient in 7 nutrients
Calcium, iodine, vitamin C, vitamin E, fiber, folate, and magnesium
Most people do not consume enough fruits and vegetables
Most consumed vegetable in US: potatoes as french fries or chips; ketchup as a vegetable – the least nutritious
Study found that vegetarian teens’ diets contained more nutrients than omnivores
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So what should a vegan diet look like?
Often, much like an omnivorous diet!
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BREAKFAST #1
1 cup oatmeal with cinnamon and raisins and 1/2 cup fortified soymilk
1 slice toast with 1 tablespoon almond butter and jam
1/2 grapefruit
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BREAKFAST #2
3 oatmeal pancakes with applesauce topping
1 glass of calcium-fortified orange juice
Fresh fruit
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BREAKFAST #3
Raisin Bran with soymilk and sliced banana
Toast with peanut butter and jam
Orange juice
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LUNCH #1
Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce
Carrot sticks Fresh Fruit Pretzels
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LUNCH #2
Bean burritos: black beans in corn tortillas, topped with chopped lettuce, tomatoes, and salsa
Spinach salad with tahini-lemon dressing Fresh Fruit Fortified juice or soymilk
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LUNCH #3
Salad of mixed greens with assorted vegetables, ½ cup beans, croutons, and low-fat salad dressing
Whole grain bagel Fresh fruit
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DINNER #1
Steamed vegetables and cannelini
beans over pasta with marinara sauce 1 cup steamed collard greens drizzled with
lemon juice Baked apple
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DINNER #2
Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy)
Cantaloupe chunks drizzled with fresh lime juice
Fortified juice or rice milk
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DINNER #3
Veggie chili over
Baked sweet potato Side salad ½ cup sorbet Fortified juice
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HEALTHY SNACKS
Banana soymilk shake
(Fresh Samantha for example) Fresh or dried fruit Popcorn Granola Bars Nuts Carrots/ Celery and hummus
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Making the switch!www.TryVeg.com is helpful
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Choosing the approach: Gradual or Cold- Tofu?
Overnight Approach: works best when you've done your research,
are surrounded by support, are free from other major life distractions.
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Choosing the approach: Gradual or Cold- Tofu?
Gradual Approach: eating habits are more likely to stick.
Begin by learning some basic vegetarian nutrition, grocery shopping and stocking your kitchen with veg.
staples, learning about meal planning and new recipes “Support” network: like minded friends and relatives;
becoming part of a community with these interests
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Choosing the approach: Gradual or Cold- Tofu?
Begin by cutting out the meat: Try having meatless meals two to three times
a week. Begin with favorites such as spaghetti with
tomato sauce, vegetarian pizza, bean burritos, etc.
Try some veggie convenience foods: Veggie dogs, garden burgers, hummus and
pita bread, bean dip with veggies
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Avoid the Coke and French fries Trap
Be Careful! Be Healthy! None of us are immune to junk food!!
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Stocking the Vegetarian Pantry
Look at the vegetarian foods you already have and the vegetarian meals you usually eat.
You probably already eat many vegetarian or vegan meals, or meals that could easily be made vegetarian.
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Stocking the Vegetarian Pantry
Food Group Bread, grains, cereals
Product Whole grain mixes: pancakes,
baking mixes Bulk grains: rice, barley, pasta,
oats Whole grain breakfast cereals Breads, rolls, muffins, bagels,
English muffins, tortillas Frozen waffles and low-fat
muffins
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Stocking the Vegetarian Pantry
Food Group Legumes
Product Bean or lentil soup Black bean burritos or
tacos Canned beans and
Vegetarian baked beans
Tofu
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Stocking the Vegetarian Pantry
Food Group Fruits and Vegetables Meat substitutes
Dairy Substitutes
Product All kinds and all
varieties Veggie burger patties Veggie sausage Soy milks Soy cheeses
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Stocking the Vegetarian Pantry
Food Group Convenience foods
Product Morningstar Farms
Stuffed Sandwiches Mock Chicken patties Frozen veggie pizza Soup in a cup
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Top 10 Vegetarian Convenience Foods
1. Soymilk 2. Powdered
vegetarian egg replacer
3. Vegetarian burger patties and hot dogs
4. Whole grain breakfast cereals
5. Tempeh and Tofu
6. Canned beans 7. Frozen entrees 8. Hummus and
Peanut Butter 9. Instant soups 10. Tomato sauce
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For more information
Online: The Physicians Committee for Responsible
Medicine (PCRM): http://www.pcrm.org
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Summary of nutrition science;For more information see:
Online: The Physicians Committee for Responsible
Medicine (PCRM): http://www.pcrm.org The Cancer Project:
http://www.cancerproject.org/ www.TryVeg.com www.TryVegetarian.com
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For more information
Books: Complete Idiots Guide to Being Vegetarian by
Suzanne Havala, MS, RD
Becoming Vegan
by Brenda Davis, RD &
Vesanto Melina, MS, RD