ALABAMA A&M AND AUBURN UNIVERSITIES Textured vegetable protein is usually made from soybeans. as a cobalamin supplement. They also can select vitamin B12 .....- ~ It comes in a dried form and must be reconstituted with water. fortified foods such as fortified breakfast cereals. Further studies AL:ABAMA,..... TVP is used mainly in casseroles with other foods. on sources of vitamin B for vegans are needed. ~ 12 COOPBRATIVE ~ TVP can be fortified to have all the essential nutrients that Calcium And Riboflavin. Unless dairy foods are included animal protein contains. It provides many valuable vitamins in the vegetarian diet, it is difficult to meet the calcium and ExtenSIOll and minerals but has very little fat and no cholesterol. riboflavin (vitamin B2) needs of the body. Dark green leafy SYSTEM Meat analogues are canned or frozen meat-like foods vegetables can be added daily for calcium. Legumes, enriched Vegetarian Diets derived from vegetable protein, usually soy, gluten, or nuts. breads, and whole grains can help replace the riboflavin. HE-470 They are available in chicken, beef, pork, sausage, and bacon Vitamin D. When egg yokes, liver, and fortified milk are flavors and also as egg substitutes. They vary in many ways omitted from a diet, very little vitamin D is obtained from foods. so check the package label for information. For those who do not use vitamin D fortified milk, a vitamin • Just in case you want to have a complete protein dish from D supplement may be needed. This is especially important plant foods, you can combine complementary incomplete for dark-skinned individuals and for infants (4 to 6 months vegetable and grain proteins. Legumes (Group I) combined or older) who are fed exclusively breast milk. with grains, nuts, or seeds (Group II) provide all the essential Although vitamin D can be formed when the human skin amino acids at one time. But remember, variety throughout is exposed to sunlight, this will not be a sufficient amount to Vegetarian diets are not new. Vegetarianism can be traced There are other groups, less commonly known, who the day will supply the complete proteins needed by the body. protect children from rickets in climates where most of the body from biblical times to present day. Until recently, it was con­ follow vegetarian-type diet restrictions. Among these are is covered by clothing. sidered as a way of life either because of religious reasons pescovegetarians and pollovegetarians. Pescovegetarians eat Group I + Group II Complete Protein or limited animal foods. But renewed interest in the possible fish as well as plant foods. Pollovegetarians eat poultry and Dried Beans Grain Complementary A Daily Food Guide health advantages of a vegetarian diet has now made plant foods. They may or may not eat dairy foods and eggs. Combinations Black Barley If you are a follower of vegetarianism, it is particularly im­ meatless meals available on airlines, in restaurants, in col­ Broad Buckwheat Baked beans and portant that you use a wide variety of foods in your diet so lege dining rooms, and in many homes. Why People Become Vegetarians Kidney Corn products brown bread that you get a balance of the needed nutrients. The daily food Historically, vegetarianism was often brought about by ne­ Lima Millet Hopping john (black Vegetarian diets, even those that totally exclude all animal guide on p. 3 provides a framework for variety and balance. cessity because of a shortage of animal foods. In some parts Mung Oatmeal eyed peas and rice) products, can meet nutrient needs if well planned. In 1988, of the world, this is still true. Present-day vegetarians, however, Navy Rice Succotash (corn Summary The American Dietetic Association took the position that a Soy Rye and lima beans) vegetarian diet can be nutritionally adequate for adults if the choose their lifestyle for a variety of reasons. Generally, becom­ White Wheat products A vegetarian diet can meet daily nutrient needs. Those following conditions are met: ing a vegetarian is based on one of the following motivations: who follow vegetarianism need more knowledge of food com­ Dried Peas Nuts • Eat a variety of plant foods. • Religion • Food Preference position than the average person. More attention must be given Black-eye Black wain uts • Ecology • Personal Convictions to planning vegetarian meals. The best safeguard is to include • Know critical nutrients and plan your me':"-ls around them. Chick-peas Brazil nuts • Ethics • Health (garbanzo Cashews a wide variety of foods that provide the necessary nutrients What Vegetarianism Really Means • Economics beans) Peanuts and give close attention to selecting foods containing some In general, a vegetarian is a person who does not eat Split critical nutrients. For those who wish to follow a vegetarian Peanut butter any meat, poultry, or fish. They may also omit eggs and dairy Religion. Trappist Monks, Seventh-day Adventists, and Pistachio diet, the nutritional needs are more easily met if a lacto-ovo­ products. Most vegetarian diets in the United States are low Hindus have a long-standing pattern of not eating meat. Lentils Seeds vegetarian or !ado-vegetarian diet is practiced. As a safeguard in total fat, saturated fat, and cholesterol, and high in fiber. Some of the new vegetarians are also members of religious against marginal nutritional deficiencies, a vitamin-mineral sup­ Sesame seeds Vegetarianism is usually related to a way of life as well as cults with diet-related taboos. Even though these cults differ plement may be desirable. Sunflower seeds to diet. greatly in their practices, they all tend to believe that they Calories. Most vegetarian diets tend to be high in bulk Sources There is no single eating pattern for vegetarians. Different can purify their bodies and souls through a religion and and low in fat. Thus, meeting caloric needs may be difficult, lifestyle whose essential element is vegetarianism. American Dietetic Association. 1988. Position of The American Dietetic vegetarians have different food practices. Most, however, can especially for children. Also, with fewer calories, the available Association: Vegetarian diets. Journal of The American Dietetic generally be grouped into the following categories, based on Ecology. Many people question the practice of growing protein may be used for energy rather than for the repair of Association 88:351. diet restrictions. crops to feed livestock. They wonder if there will be enough tissues, body cells, and other important functions. You must American Dietetic Association. 1988. Position of the American Dietetic Lacto-ovo-vegetarians eat dairy foods and eggs as well food, particularly animal protein food, to feed the people of be careful to eat well-rounded meals to get enough calories Association: Vegetarian diets technical support paper. Journal of as plant foods. Dairy foods are milk, cheese, cottage cheese, the world. and other nutrients. The American Dietetic Association 88:352-55. yogurt, sour cream, butter, and ice cream. Plant foods in­ Ethics. Some people have a philosophy and practice of Iron. Whether you are a vegetarian or not, you might have Weiner, Leslie. 1984. Vegetarian diets-issues and concerns. Nutri­ clude vegetables, fruits, enriched or whole grain breads and compassionate living and so are opposed to the act of kill­ tion and the M.D 10:1-6. difficulty getting the recommended amount of iron. Without Weiner, Leslie. 1986. Understanding vegetarianism. Forecast 31:45-49. cereals, dry peas and beans, lentils, nuts and nut-like seeds, ing. They find it impossible to sanction the slaughter of meat and eggs, women during the child-bearing years may Weiner, Leslie. 1988. Vegetarianism and health. Special Report. Nutri­ peanuts, and peanut butter. A lacto-ovo-vegetarian does not animals for food. Thus, they abstain from eating meat, not get enough iron. Dark green leafy vegetables, dried fruits, tion Research Newsletter 8:123-27. eat meat, poultry, and fish. poultry, and fish. legumes, and whole and enriched grain foods help furnish Ova-vegetarians eat eggs and plant foods. They do not Economics. Diets low in animal proteins are typically less iron. Iron-fortified cereals also supply additional iron. Sup­ eat dairy foods, meat, poultry, and fish. expensive than meat-based diets. Some people think that plemental iron is sometimes beneficial. Lacto-vegetarians eat dairy foods and plant foods. They they cannot afford meat, so meatless meals become part of Vitamin 8 12• Although the body needs only a small do not eat eggs, meat, poultry and fish. their dietary patterns. , Barbara Struempler, Extension Nutritionist, Professor, Nutrition and amount of vitamin B12, there is no vitamin B12 in any food Food Preference. Most people like animal foods, but Food Science, Auburn University Vegans or strict vegetarians eat only plant foods. All grown in the soil. Vitamin B12 is found only in animal sources. animal foods, including eggs and dairy products, are exclud­ a few do not. They may avoid one or more of the animal In general, vegetarian diets that include dairy products are likely For more information, call your county Extension office. Look in your telephone directory under your county's name to find the number. ed. The term, vegan, refers to individuals who share a foods (meat, fish, poultry, eggs, and dairy products) simply to furnish the body with adequate amounts of vitamin B12. Issued in furtherance of Cooperative Extension work in agriculture and home eco­ philosophy and lifestyle as well as a restricted diet. because they don't like them. The risk of developing a vitamin B12 deficiency is a con­ nomics, Acts of May 8 and JuneARCHIVE 30, 1914, and other related acts, in cooperation Semi-vegetarians limit the amounts of most animal foods. Personal Convictions. Some people think vegetarian­ cern for vegans and other types of vegetarians who don't con­ with the US Department of Agriculture.