VEGETARIAN DIETS: Building on the Basics and Attention to Detail Helps Ensure Optimum Nutrition Traci Armstrong Florian, Scottie Misner and Evelyn Whitmer

COLLEGE OF AGRICULTURE AND LIFE SCIENCES COOPERATIVE EXTENSION

AZ1638 August 2014 VEGETARIAN DIETS: Building On The Basics And Attention To Detail Helps Ensure Optimum Nutrition Traci Armstrong Florian, Scottie Misner and Evelyn Whitmer

Introduction Because plant-based diets have significant health effects, • Lacto-Ovo-Vegetarians eat dairy products, eggs, and the interest towards vegetarian diets has increased over plant foods, but avoid poultry, fish and red meat. the past few decades. However, this practice has existed • Semi-Vegetarians or Flexitarians often include throughout history and continues today in many parts of the seafood, poultry, dairy, eggs, and plant foods along world. People are vegetarians for different reasons. These with occasionally consuming red meat.3 range from food availability to cultural practices, religious or philosophical beliefs, ecological concerns, and economics. Health concerns also may play a factor in choosing a vegetarian Variety for Taste and Nutrition lifestyle. Some studies have shown a positive link between Whether a person follows a semi-vegetarian eating plan, a vegetarian eating and lower risk of obesity, heart disease, vegan eating plan, or something in between, it has never been 1 high blood pressure, type 2 diabetes, and some cancers. easier to enjoy a vegetarian diet than it is today. In America, interest in this eating style has led many companies to develop What Does a Vegetarian Diet Look vegetarian products geared towards mainstream American tastes and lifestyles. A vegetarian does not have to give up Like? hamburgers altogether, but rather enjoy bean, soy, or grain- Generally, vegetarians rely heavily on whole grains, legumes, based patties; and hotdogs are still on the vegan menu with fruits and vegetables, and avoid red meat, poultry, fish, and tofu having its own version of the traditional hotdog. 2 dairy. However, vegetarian diets vary considerably and are Supermarkets and specialty health food stores carry a wide 1 often classified by the foods they include. range of products that can make a vegetarian lifestyle both easy • Vegans or Total Vegetarians avoid all animal products and delicious. It is important to stay flexible and creative. As and include only plant foods like fruits, vegetables, with any eating plan, the key is to eat a variety of foods every legumes, nuts, and seeds. day and to consume the recommended number of servings • Lacto-Vegetarians include plant foods and dairy from the food groups shown on the ChooseMyPlate.gov website.2 products, such as milk, cheese and yogurt, but avoid It is important to know that teens will often experiment all animal products and eggs. with vegetarian diets, which may lead to unhealthy eating • Ovo-Vegetarians include eggs and plant foods. behaviors such as restricting certain foods or food groups Attention, Please! A vegetarian eating plan does not ensure automatic healthy eating. A poorly planned vegetarian diet can increase the chance for some nutritional deficiencies. Nutrients that require special attention in vegetarian diets are protein,

calcium, iron, zinc, vitamin B12, vitamin D, and omega-3 fatty acids. 1, 2, 3 Protein Protein is essential for growth and maintenance. People following a vegetarian diet may not receive enough protein if they do not eat meat, dairy foods, or eggs. However, incorporating a variety of grains, legumes (dried beans or peas), soy products such as tofu, and vegetables each day can easily meet protein needs. Calcium altogether. Parents need to guide their children and ensure Calcium builds and maintains bones and teeth. Vegetarians they are receiving proper nutrition. A consultation with a who do not consume dairy products must obtain calcium Registered Dietitian in conjunction with a medical provider from other foods. Vegetables, like spinach, collard greens, can help parents and children alike understand how to broccoli and figs, or other sources such as calcium-fortified incorporate a healthy vegetarian diet into their daily lives. foods like orange juice, soy, and tofu can provide the calcium needed daily. Obtaining the optimal amount of calcium may How many servings? be difficult in a vegetarian diet. A calcium supplement is another good source. Consult with a doctor before starting The number of food group servings that are right for a person supplements. depends on their caloric needs. A vegetarian diet can meet these needs when a variety of foods are consumed. Caloric Iron needs are based on age, gender, activity level, and health Iron carries essential oxygen to cells in the body. Vegetarians status.2 Teens, pregnant, and lactating women may need a can obtain needed iron in fortified cereals, beans, spinach, greater number of servings from each MyPlate food group to chard, blackstrap molasses, whole wheat breads, and dried ensure they obtain enough nutrients. fruit. Consuming these foods with vitamin C rich sources, such as citrus fruits and juices, will help the body absorb iron It is important to stay hydrated by drinking plenty of fluids, more effectively. especially water. If a person drinks alcohol it should be consumed in moderation. (Moderation is defined as: One Zinc drink per day for women and two drinks per day for men. Zinc helps the immune system to function properly. Whole A drink is considered: 12 ounces of beer, 5 ounces of wine, or grains, bran, legumes (such as white or kidney beans), tofu, 1.5 ounces of 80 proof distilled spirits.4) seeds and nuts are high in zinc. Dairy foods also contain zinc for those following a lacto-ovo-vegetarian diet.

Vitamin B12

Vitamin B12 is essential for producing red blood cells and preventing anemia. It is nearly exclusively found in foods

from animal-sources. Look for vitamin B12 fortified foods

such as breakfast cereals, breads, and pasta. Vitamin B12 supplements may be necessary for optimal health. Vitamin D Vitamin D works with calcium to build strong bones and teeth. To ensure enough vitamin D is in a vegetarian diet, consume vitamin D fortified foods. Also, vitamin D is produced in humans when bare skin is exposed to sunlight.5 However, the required amount of sunlight varies. The Vitamin D Council suggests approximately 15 minutes per day for those with lighter skin and up to a few hours daily for those with darker skin. Consult with a medical professional to know what is safe for you. Omega-3 Fatty Acids Omega-3 fatty acids play an important role in eye and brain development as well as in heart health.3 Vegetarians who eat

2 The University of Arizona Cooperative Extension References 1. American Heart Association. AmericanHeart.org Website. Vegetarian Diets. http://www.americanheart.org/ presenter.jhtml?identifier=4777. Accessed May 22, 2014.

2. U.S. Department of Agriculture. ChooseMyPlate.gov Website. Tips for Vegetarians. www.choosemyplate.gov/ healthy-eating-tips/tips-for-vegetarian.html. Accessed May 22, 2014.

3. American Dietetic Association. Vegetarian Diets. http:// www.vrg.org/nutrition/2009_ADA_position_paper.pdf. Accessed August 8, 2014. fish, eggs, or algae have a better opportunity in obtaining the 4. U.S. Department of Agriculture. ChooseMyPlate.gov appropriate amount of omega-3 fatty acids than vegetarians Website. Empty calories: How do I count the empty calories who omit these foods from their diets. Vegetarians who do I eat? http://www.choosemyplate.gov/food-groups/ not consume the aforementioned foods can also obtain the emptycalories_count_table.html. Accessed August 10, appropriate amount of omega-3 fatty acids from foods such 2014. as soy milk fortified with omega-3 fatty acids, as well as 5. Vitamin D Council. VitaminDCouncil.org Website. How flaxseeds, walnuts, and canola oil. Do I Get The Vitamin D My Body Needs? http://www. vitamindcouncil.org/about-vitamin-d/how-do-i-get-the- Watch Fats and Calories vitamin-d-my-body-needs/#. Accessed May 23, 2014. Vegetarian diets are not necessarily low in fats and calories. Build an eating plan around lower-fat, high-nutrient choices from the MyPlate food groups. Add flavor with seasonings, spices, and with moderate use of chopped nuts and seeds. ▪ Stir-fry vegetables with tofu and seasonings. ▪ Spicy red beans and rice make a great main dish. Serve with fruits or vegetables. COLLEGE OF AGRICULTURE AND LIFE SCIENCES ▪ Dried beans or split peas make delicious soup. Serve COOPERATIVE EXTENSION with a whole grain roll and fruit. ▪ Stuff a tortilla with beans, brown rice, avocado, and salsa The University of Arizona for a filling main dish. College of Agriculture and Life Sciences Tucson, Arizona 85721 ▪ Add canned beans and fruit to a vegetable salad to make a scrumptious meal. Traci Armstrong Florian, MS, RD Assistant Agent, FCHS, Cooperative Extension Maricopa County ▪ Top a baked potato with salsa and steamed vegetables. Scottie Misner, PhD, RD ▪ For lacto-ovo-vegetarians, pile extra vegetables on top Associate Nutrition Specialist, Department of Nutritional Sciences of cheese pizza, or stir grapes or bananas into low-fat Evelyn Whitmer, MEd yogurt. Area Agent, FCHS, Cooperative Extension Cochise County

Contact : Final Thoughts Traci Armstrong Florian Follow these basic guidelines for a healthy vegetarian diet. The [email protected] Tips for Vegetarians2 from the ChooseMyPlate.gov website offer This information has been reviewed by University faculty. additional information to help support a healthy and active extension.arizona.edu/pubs/az1638-2014.pdf lifestyle. Make wise choices from each MyPlate food group, Originally published: 2008 and select an appropriate number of daily servings to obtain Other titles from Arizona Cooperative Extension can be found at: adequate calories and achieve the right balance of carbohydrates, extension.arizona.edu/pubs fat and protein.

Any products, services or organizations that are mentioned, shown or indirectly implied in this publication do not imply endorsement by The University of Arizona. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Jeffrey C. Silvertooth, Associate Dean & Director, Extension & Economic Development, College of Agriculture Life Sciences, The University of Arizona. The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

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