Volume Xxxi, Number 6, 2020 Vegetarian Nutrition Update Volume Xxxi, Number 6, 2020 in This Issue!
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Review of the China Study
FACT SHEET REVIEW OF THE CHINA STUDY By Team, General Conference Nutrition Council In 1905 Ellen White described the diet our Creator chose for us as a balanced plant-based diet including foods such as grains, fruit and vegetables, and nuts (1). Such a diet provides physical and mental vigor and endurance. She also recognized that such a diet may need to be adjusted according to the season, the climate, occupation, individual tolerance, and what foods are locally available (2). The General Conference Nutrition Council (GCNC) therefore recommends the consumption of a balanced vegetarian diet consisting of a rich variety of plant-based foods. Wherever possible those should be whole foods. Thousands of peer-reviewed research papers have been published over the last seven decades validating a balanced vegetarian eating plan. With so much support for our advocacy of vegetarian nutrition we have no need to fortify our well-founded position with popular anecdotal information or flawed science just because it agrees with what we believe. The methods used to arrive at a conclusion are very important as they determine the validity of the conclusion. We must demonstrate careful, transparent integrity at every turn in formulating a sound rationale to support our health message. It is with this in mind that we have carefully reviewed the book, The China Study (3). This book, published in 2004, was written by T. Colin Campbell, PhD, an emeritus professor of Nutritional Biochemistry at Cornell University and the author of over 300 research papers. In it Campbell describes his personal journey to a plants-only diet. -
Vegetarian Nutrition Resource List April 2008
Vegetarian Nutrition Resource List April 2008 This publication is a compilation of resources on vegetarian nutrition. The resources are in a variety of information formats: articles, pamphlets, books and full-text materials on the World Wide Web. Resources chosen provide information on many aspects of vegetarian nutrition. Materials included in this list may also be available to borrow from the National Agricultural Library (NAL). Lending and copy service information is provided at the end of this document. If you are not eligible for direct borrowing privileges, check with your local library on how to borrow through interlibrary loan. Materials cannot be purchased from NAL. Contact information is provided if you wish to purchase any materials on this list. This Resource List is available from the Food and Nutrition Information Center’s (FNIC) Web site at: http://www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.pdf. A complete list of FNIC publications can be found at http://www.nal.usda.gov/fnic/resource_lists.shtml. Table of Contents: A. General Information on Vegetarian Nutrition 1. Articles and Pamphlets 2. Books 3. Magazines and Newsletters 4. Web Resources B. Vegetarian Diets and Disease Prevention and Treatment 1. Articles and Pamphlets 2. Books 3. Web Resources C. Vegetarian Diets for Special Populations 1. Vegetarianism During the Lifecycle a. Resources for Pregnancy and Lactation b. Resources for Infants and Children c. Resources for Adolescents d. Resources for Older Americans e. Resources for Athletes D. Vegetarian Cooking and Foods 1. Books 2. Web Resources E. Resource Centers A. General Information on Vegetarian Nutrition 1. Articles and Pamphlets Vegetarian Nutrition Dietetic Practice Group Newsletter Full Text: http://www.andrews.edu/NUFS/vndpg.html Description: 18 articles from the Vegetarian Nutrition DPG Newsletter on many aspects of vegetarianism including articles on various diseases, education and essential nutrients. -
T. Colin Campbell, Ph.D. Thomas M. Campbell II
"Everyone in the field of nutrition science stands on the shoulders of Dr. Campbell, who is one of the giants in the field. This is one of the most important books about nutrition ever written - reading it may save your life." - Dean Ornish, MD THE MOST COMPREHENSIVE STUDY OF NUTRITION EVER CONDUCTED --THE-- STARTLING IMPLICATIONS FOR DIET, WEIGHT Loss AND LONG-TERM HEALTH T. COLIN CAMPBELL, PHD AND THOMAS M. CAMPBELL II FOREWORD BY JOHN ROBBINS, AUTHOR, DIET FOR A NEW AMERICA PRAISE FOR THE CHINA STUDY "The China Study gives critical, life-saving nutritional information for ev ery health-seeker in America. But it is much more; Dr. Campbell's expose of the research and medical establishment makes this book a fascinating read and one that could change the future for all of us. Every health care provider and researcher in the world must read it." -JOEl FUHRMAN, M.D. Author of the Best-Selling Book, Eat To Live . ', "Backed by well-documented, peer-reviewed studies and overwhelming statistics the case for a vegetarian diet as a foundation for a healthy life t style has never been stronger." -BRADLY SAUL, OrganicAthlete.com "The China Study is the most important book on nutrition and health to come out in the last seventy-five years. Everyone should read it, and it should be the model for all nutrition programs taught at universities, The reading is engrossing if not astounding. The science is conclusive. Dr. Campbells integrity and commitment to truthful nutrition education shine through." -DAVID KLEIN, PublisherlEditor Living Nutrition MagaZine "The China Study describes a monumental survey of diet and death rates from cancer in more than 2,400 Chinese counties and the equally monu mental efforts to explore its Significance and implications for nutrition and health. -
Vegan Nutrition a Well-Planned Vegan Diet Can Provide All the Nutrients That People Need to Stay Strong and Healthy
Vegan nutrition A well-planned vegan diet can provide all the nutrients that people need to stay strong and healthy. In fact, studies have shown that people who eat a mainly wholefood, plant- based diet are healthier than those who eat a lot of animal products. 1 Sources of food nutrients Protein For the growth and repair of muscles and bones and for fighting infection. Plant foods can provide all the essential amino acids, the building blocks of protein, that your body needs. The best sources are pulses such as beans, lentils, chickpeas and peanuts, and foods made from soya beans such as tofu, soya milk and yoghurt. Other soya foods such as veggie burgers, sausages and mince, as well as nuts (especially cashew nuts), seeds (such as pumpkin seeds), buckwheat, quinoa, green vegetables (broccoli and spinach) and wholegrains (bread, pasta, rice, oats) are also rich sources. Iodine Did you know that half a can of baked beans contains more Important for production of thyroid hormones, which protein than a standard beef burger? ensure a healthy metabolism. People who don’t eat fish or dairy products can obtain iodine Minerals from seaweed such as kelp (kombu) or nori. Powdered seaweed can be added to all sorts of dishes such as curry, stir-fry, chilli or Iron baked beans. If you don’t eat seaweed regularly, it’s a good idea For healthy blood. to take a daily iodine vitamin supplement. Good plant sources of iron include pulses (beans, lentils, chickpeas), soya foods such as tofu, green leafy vegetables (such as broccoli, watercress, kale), nuts (especially cashew nuts), Vitamins seeds (such as pumpkin seeds), dried fruit (apricots, dates, figs, raisins), and quinoa. -
Vegetarian Teens
RD Resources for Consumers: Vegetarian Teens Vegetarian Meal Ideas Breakfast Teenagers represent the fastest growing segment of • Cereal with soymilk, or cow’s milk vegetarians in the United States. • Whole-wheat toast with margarine or jelly and a piece of fruit Many teens choose a vegetarian diet because of • Instant oatmeal with nuts, raisins, and soymilk or environmental and ethical concerns regarding meat cow’s milk production and consumption. With some planning, a vegetarian diet can provide you with all the nutrients you Lunch need and foods you enjoy. • Vegetable sandwich (tomatoes, peppers, onions, avocado) with or without cheese on whole-grain bread • Vegetable soup with a piece of toast Types of Vegetarians • Veggie burger or falafel with soy cheese, mushrooms, and tomato on a whole-grain bun Lacto-ovo: Includes dairy products such as milk, cheese, • Pita bread filled with veggies or peanut butter yogurt, and eggs but excludes meat, poultry, and fish. • Chili with beans and textured vegetable protein Lacto: Includes dairy products but excludes eggs and foods containing eggs as well as meat, poultry and fish. Dinner Vegan: Includes only foods of plant origin and excludes meat • Tofu stir-fry with brown rice or animal products such as milk or eggs. A vegan diet consists • Pasta with tomato sauce plus vegetables (mushrooms, of fruits, vegetables, beans, grains, seeds, and nuts. tomatoes, eggplant, peppers, and onions) • Tacos or burritos filled with beans, textured vegetable protein, tofu, or tempeh Eating a Healthy Diet • Pizza with or without cheese and topped with vegetables, tofu, or meat substitute Choose a variety of foods, including whole-grains, fruits, vegetables, legumes, nuts, and seeds using the Vegetarian Snacks Food Pyramid found at: • Dried fruits http://www.mypyramid.gov/pyramid/vegetarian.html • Trail mix • Popcorn If you consume milk or dairy products, choose low-fat or fat- • Rice cakes free products. -
The Plant-Based Diet Alice Ma, Registered Dietitian WSU Dining Services About Alice
The Plant-Based Diet Alice Ma, Registered Dietitian WSU Dining Services About Alice Registered Dietitian From West Jordan, Utah University of Utah Grad WSU Dining Services (Pullman, WA) Overview Why eat plant-based? Nutrition on a plant-based diet Cooking techniques and recipe ideas Additional Resources Questions What does “Plant-Based Diet” mean? Various definitions “A person following a "plant based diet" eats only plant foods (or mostly plant foods).”- The Happy Herbivore “A whole-foods, plant-based diet emphasizes eating whole fruits and vegetables, consuming lots of whole grains, and staying away from (or at least minimizing) the intake of animal products and processed foods for health reasons”- The Huffington Post Similar to “vegan”, but not always interchangeable “Flexitarian” or “Reducetarian” Benefits of Eating Plant-Based/Less Meat Health Higher fiber, lower saturated fat, no cholesterol Reduce risk of diabetes, heart disease, high blood pressure Environment Reduction in greenhouse gas emissions and use of resources Wallet Animals Nutrition on a Plant-Based Diet Nutrition: Protein Muscle building/maintenance Daily requirement: ~.5 g/lb of body weight. Ex: 150 lb person75 grams protein per day Adequate amounts in carefully planned plant-based diets “Protein” foods: soy, beans, lentils, nuts, seeds Whole grains Vegetables Vegetarian Nutrition Handout Nutrition: Calcium & Vitamin D Bone health Sources: Fortified non-dairy milks Tofu Leafy greens Molasses Fortified orange juice Some brands of cereals -
Meeting Nutritional Needs on a Vegetarian Diet
CLINICAL PRACTICE Kate Marsh Carol Zeuschner Angela Saunders Michelle Reid AdvAPD, CDE, BSc, MNutrDiet, APD, BSc, MSc(NutDiet), APD, AN, BSc(Dietetics), APD, BND, is a dietician, GCertDiab Edn&Mgt, is a CertHealthMgmt, is Nutrition MA, is Senior Dietitian – Sanitarium Nutrition Service. dietician, Northside Nutrition and Dietetics Manager, Communications, Sanitarium & Dietetics, Sydney, New Sydney Adventist Hospital, Nutrition Service. South Wales. New South Wales. Meeting nutritional needs on a vegetarian diet • are high in antioxidants and phytochemicals. This article forms part of a series looking at the relationship between It is likely the combination of these factors provides vegetarians with diet and good health, and the role of the dietician in the primary an advantage when it comes to health. health care team. This article discusses a vegetarian diet, and provides strategies to assist patients in planning meals to prevent Meeting nutritional needs potential nutritional deficiencies and to maximise health benefits. A well planned vegetarian diet that includes a variety of plant based foods can meet nutritional needs. However, some nutrients may need special attention.1 A vegetarian is a person who consumes a diet consisting Protein mostly of plant based foods including fruit, vegetables, legumes, nuts, seeds and grains. Some vegetarians also Vegetarian diets usually exceed protein requirements, although they consume eggs and dairy foods. Individuals choose to follow a may provide less protein than a nonvegetarian diet. vegetarian diet for a range of reasons, including animal rights As most plant foods contain limited amounts of one or more essential and religion, but two common reasons are the health and amino acids, it was once thought that certain combinations of plant foods environmental benefits of plant based eating. -
Vegetarian Nutrition (PDF)
Vegetarian Nutrition Many people choose to follow a vegetarian diet for a variety of different reasons. Regardless of your reason, it’s important to be aware of the potential benefits and risks of eliminating meat and/or animal products from your diet. Possible benefits: Possible risks: • Increased fruit and vegetable intake • Challenges in social situations • Decreased saturated fat intake • Nutrient deficiencies • More plant-based protein sources • Excessive dietary restrictions • Increased fiber intake • Inadequate protein resulting in loss of lean body mass • Decreased food cost • Masking symptoms of an underlying eating disorder A vegetarian diet can be a very healthy and nutrient dense diet. However, it does require responsibility, knowledge, and paying attention to ensure that you are getting all of the nutrients your body needs. Some common nutrients that may need extra attention in a vegetarian diet include: Iron A diet lacking this mineral can result in headaches, cold sensitivity, fatigue, and easy bruising. • Look for iron in dark leafy greens especially spinach, beans, soy products, nuts, dried fruit such as raisins, prunes, and apricots, and seeds including pumpkin, hemp, chia, or flaxseed meal* as well as in oatmeal and grains like quinoa and bulgur. • Cooking in a cast iron skillet will increase the iron content of any food. • Plant sources of iron are less easily absorbed. To increase this, couple iron sources with a vitamin C rich food (but not in your cast iron skillet!). Vitamin C sources include citrus fruit and fruit juices, strawberries, broccoli, sweet peppers, kiwi fruit and tomatoes. B-12 A vegan diet lacking this vitamin can cause weakness, anemia, and diarrhea and can in extreme cases ultimately lead to irreversible brain damage. -
Vegetarian Diet: an Overview Through the Perspective of Quality of Life Domains
International Journal of Environmental Research and Public Health Review Vegetarian Diet: An Overview through the Perspective of Quality of Life Domains Shila Minari Hargreaves 1,*, António Raposo 2,* , Ariana Saraiva 3 and Renata Puppin Zandonadi 1 1 Department of Nutrition, Faculty of Health Sciences, University of Brasilia (UnB), Campus Darcy Ribeiro, Asa Norte, Brasilia, DF 70910-900, Brazil; [email protected] 2 CBIOS (Research Center for Biosciences and Health Technologies), Universidade Lusófona de Humanidades e Tecnologias, Campo Grande 376, 1749-024 Lisboa, Portugal 3 Department of Animal Pathology and Production, Bromatology and Food Technology, Faculty of Veterinary, Universidad de Las Palmas de Gran Canaria, Trasmontaña s/n, 35413 Arucas, Spain; [email protected] * Correspondence: [email protected] (S.M.H.); [email protected] (A.R.); Tel.: +55-61-981863262 (S.M.H.) Abstract: Vegetarianism has gained more visibility in recent years. Despite the well-described effects of a vegetarian diet on health, its influence on the quality of life of the individuals who follow it still needs to be properly investigated. Quality of life relates to a subjective perception of well-being and functionality, and encompasses four main life domains: physical, psychological, social, and environmental. The adoption of a vegetarian diet, despite being a dietary pattern, could potentially influence and be influenced by all of these domains, either positively or negatively. This review aims to present an overview of the background, conceptualization, features, and potential effects of vegetarianism in all quality of life domains. The choice of adopting a vegetarian diet could have positive outcomes, such as better physical health, positive feelings related to the adoption Citation: Hargreaves, S.M.; Raposo, of a morally correct attitude, an increased sense of belonging (to a vegetarian community), and A.; Saraiva, A.; Zandonadi, R.P. -
Read More Juice
WHAT WE’RE READING... May 2011 | www.mindbodygreen.com | Stacy Silvera | Health & Wellness 5 Reasons Why You Should Eat Plant Based Protein We’ve heard it before from the hard bodied men and women in fitness magazines, all promoting a regiment of five small meals a day with “clean burning” animal protein. They often think that is key in developing their shapely muscles; it’d be useless to say otherwise as far as they’re concerned. However, as “clean eating” as white turkey breast, egg whites, and chicken without the skin sounds, it can’t hold a candle to the top source of amino acids (protein’s building blocks) available: those of the plant, non-animal variety! We are a society obsessed with attaching a numeric value to everything, and as a result, people will often regard the best protein sources as those with the highest number. However, that is simply not the case—there are core differences in the very make-up of plant versus animal protein. Factors such as the energy spent on digesting these proteins play a huge part in determining its quality as well. 1. Too much of a good thing is no good at all Some die-hard weightlifters will swear by the massive amounts of protein they consume to help their muscles repair and grow. However, if they took into consideration that human breast milk, the food for the fastest growing humans on earth (our babies), is only about 5% protein, it really isn’t necessary! Over-consuming animal protein puts a strain on our bodies, particularly our liver, which has a low tolerance for processing uric acid, a by-product of digesting animal protein. -
Vegetarian and Vegan Weaning of the Infant: How Common and How Evidence-Based? a Population-Based Survey and Narrative Review
International Journal of Environmental Research and Public Health Review Vegetarian and Vegan Weaning of the Infant: How Common and How Evidence-Based? A Population-Based Survey and Narrative Review Maria Elisabetta Baldassarre 1,* , Raffaella Panza 1,* , Ilaria Farella 2, Domenico Posa 1, Manuela Capozza 1, Antonio Di Mauro 1 and Nicola Laforgia 1 1 Department of Biomedical Science and Human Oncology, Neonatology and Neonatal Intensive Care Unit, “Aldo Moro” University of Bari, 70100 Bari, Italy; [email protected] (D.P.); [email protected] (M.C.); [email protected] (A.D.M.); [email protected] (N.L.) 2 Department of Pediatrics, Queen Fabiola Children’s University Hospital, 1020 Bruxelles, Belgium; [email protected] * Correspondence: [email protected] (M.E.B.); raff[email protected] (R.P.); Tel.: +32-96114818 (M.E.B.); +39-3496965060 (R.P.); Fax: +39-0805592991 (M.E.B. & R.P.) Received: 17 June 2020; Accepted: 2 July 2020; Published: 5 July 2020 Abstract: Background: Vegetarian and vegan weaning have increasing popularity among parents and families. However, if not correctly managed, they may lead to wrong feeding regimens, causing severe nutritional deficiencies requiring specific nutritional support or even the need for hospitalization. Aim: To assess the prevalence of vegetarian and vegan weaning among Italian families and to provide an up-to-date narrative review of supporting evidence. Materials and methods: We investigated 360 Italian families using a 40-item questionnaire. The narrative review was conducted searching scientific databases for articles reporting on vegetarian and vegan weaning. Results: 8.6% of mothers follow an alternative feeding regimen and 9.2% of infants were weaned according to a vegetarian or vegan diet. -
Vegan Nutrition Chart These Nutrients Are the Hardest to Get on a Vegan Diet, So It Makes Sense to Pay a Bit of Extra Attention to Them
The Vegan Nutrition Chart These nutrients are the hardest to get on a vegan diet, so it makes sense to pay a bit of extra attention to them Protein Calcium Iron Zinc Omega 3 Fats RDA: 0.8 grams per kg of RDA: 800 to 1,000 mg for both RDA: 8mg for men, 18mg for women RDA: 11mg for men, 9mg for RDA: 1.6mg for men, 1.1mg body weight men and women women for women g per 100g mg per 100g mg per 100g mg per 100g mg per 100g Vital wheat gluten 75.2 Sesame seeds 975 Seaweed (dried) 28.6 Cashew 5.6 Flaxseed 22.81 Seaweed (dried) 57.4 Chia seeds 630 Sesame seeds 14.6 Chia seeds 4.6 Chia Seeds 17.55 Hemp seeds 31.6 Almonds 269 Hemp seeds 7.9 Brazil nut 4.1 Canola Oil 9.14 Peanuts 25.8 Flaxseed 257 Chia seeds 7.7 Almonds 3.1 Walnut 9.08 Almonds 21.1 Kale 255 Olive 6.3 Buckwheat groats 2.4 Butternut 8.72 Pistachio nuts 20.2 Collard greens 232 Cashew 6.0 Adzuki beans 1.8 Hemp seeds 8.33 Tempeh 18.5 Turnip greens 189 Flaxseed 5.7 Chickpeas 1.5 Soybean Oil 6.79 Pumpkin seeds 18.5 Garlic 167 Pine nuts 5.5 Black beans 1.1 Pecans 0.99 Flaxseed 18.3 Arugula 160 Sunflower seeds 0.0 Coconut meat 1.1 Spirulina (dried) 0.82 Sesame seeds 17.7 Brazil nut 159 Vital wheat gluten 5.2 Amaranth 0.9 Edamame 0.36 Oats 16.9 Soybeans 145 Oats 4.7 Barley 0.8 Macadamia Nuts 0.206 Chia seeds 16.5 Vital wheat gluten 142 Hazelnut 4.7 Avocado 0.7 Tofu 0.181 Cashews 15.3 Cowpeas 128 Peanuts 4.6 Asparagus 0.6 Navy beans 0.177 Walnuts 15.2 Watercress 120 Pistachio nuts 3.9 Chestnut 0.6 Kidney Beans 0.17 Hazelnuts 14.9 Mustard greens 114 Wheat flour (whole-grain) 3.7 Blackberry 0.5