PENS Topics : Vegetarianism

• On this page
• Introduction
• Goal
• Educational Outcomes
• Activities & Approximate Time
• Materials
• Recommended Reading:
• Types of Vegetarians
• Vegetarian Foods
• Health Risks
• Protein
• Iron
• Vitamin B12
• Calcium
• Vitamin D
• Health Benefits of Vegetarianism
• Plant Protein Combinations
• Sample Menu Containing Adequate Dietary Protein Levels
• Protein Equivalents of Plant Foods
• Sources of Iron in Vegetarian Food
• Tips to Maintaining Optimal Health the Vegan Way
• Evaluation Form

Introduction

A well-planned meatless diet can provide adequate amounts of all the nutrients a person needs for good health. But getting the right nutrients in the right amounts entirely from plant sources requires more planning than diets which include animal products. Throughout this session, you will be provided with information concerning vegetarian eating including how to choose and prepare attractive wholesome meatless meals. Remember, there is more to being vegetarian than simply not eating meat.

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Goal

To improve the nutrition knowledge of university/college students about the vegetarian lifestyle.

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Educational Outcomes

At the end of this session participants will have a better understanding of:

1. The different types of vegetarian diets.
2. Why individuals choose a vegetarian lifestyle.
3. The nutrients which require closer attention.
4. How to incorporate vegetarian eating habits into a healthy lifestyle using Canada's Food Guide to Healthy Eating or the U.S. Food Pyramid.

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Activities	Approximate Time
Introduction	5 Minutes
Text	10 Minutes
Exercise	15 Minutes

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Materials

• Text
• Overheads
  1. PENS: Vegetarianism
  2. Plant Protein Combinations
  3. Sample Menu
  4. Protein Equivalents of Plant Food
  5. Sources of Iron in Foods of Plant Origin
  6. Tips to Maintaining Optimal Health the Vegan Way
• Suggested Handouts
  1. Vegetarian Food Guide
  2. Vegetarian Eating - A World Food Tour
  3. Nutrition to Go - The Vegetarian Way
  4. Recipe for Fruity Tofu Cooler

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Recommended Reading

Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet. Vesanto, Melina, R.D., Brenda Davis, R.D. Victoria Harrison, RD. (Optional) Vegeteen: A Guide to Being a Healthy Teen Vegetarian, Middlesex-London Health Unit. (Enclosed)

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Vegetarian Eating

Types of Vegetarians

There are four common types of vegetarian diets. They include:

1. Vegan or Pure Vegetarian
   Avoid all foods of animal origin, including eggs, dairy foods - some may also avoid gelatins and honey. Vegans usually go beyond the diet, avoiding as much as possible products derived from animals.
2. Ovo-Vegetarian
   Exclude all animal flesh and milk from their diet but consume eggs (ovo).
3. Lacto-Vegetarian
   Exclude all animal flesh and eggs from their diet but consume milk products (lacto).
4. Lacto-Ovo-Vegetarian
   Avoid all animal flesh, but consume eggs (ovo) and milk products (lacto).
   
   
5. Other less common vegetarian classifications include:
   
   
6. Pesco-Vegetarian
   Include those people who have chosen to eliminate red meat and fowl, but consume fish and seafood.
7. Semi or Partial-Vegetarians
   Include those people who use some milk products, eggs, poultry and fish, but consume primarily plant based foods.

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Vegetarian Foods

In today's society, a greater number of people are practising a vegetarian lifestyle. Some of the more popular vegetarian food items include:

Macaroni and Cheese Vegetable Soups Cheese Pizza Vegetable Curry Peanut Butter and Jelly Sandwich Omelets Pancakes Legumes (peas, beans, lentils) Falafels

Waffles Fruit Salads Potato Salads and Coleslaw Grilled Cheese Sandwich Breads Soy Products Tofu Tahini Fruits and Vegetables

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Health Risks

Being a healthy vegetarian requires more than simply eliminating foods of animal origin. It requires nutritional wisdom. According to Dietitians of Canada and the American Dietetic Association, vegetarian diets are healthy and nutritionally adequate when appropriately planned. As with an omnivorous diet, a balanced vegetarian diet should consist of a wide variety of foods including grains, cereals, breads, legumes, fresh fruits and vegetables. Fortified soy products may also add variety. A person who eliminates all foods of animal origin must pay special attention to five nutrients:

• Protein
• Iron
• Vitamin B12
• Calcium
• Vitamin D

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Protein

Protein is a vital structural and functional material of all cells. Composed of smaller units called amino acids, protein functions in the growth, repair and replacement of tissue. This is why adequate protein is so important during the teen years.

A well planned vegetarian diet can adequately meet amino acid requirements (protein needs). Precise daily planning for dietary protein is not essential. To meet protein/amino acid needs, a variety of legumes, nuts, seeds and whole grains should be consumed. Amino acids that are abundant in some foods of plant origin may be limiting in other foods and vice versa. Therefore, by consuming a wide variety of foods, the amino acid patterns "complement" each other and provide essential amino acids in proper balance. The proteins found in animal foods (e.g., cheese, milk, eggs) will complement proteins found in plant foods. As a general rule of thumb, our bodies need approximately 0.8 grams of protein for every kilogram of body weight. For example a person weighing 60 kg (132 lbs) requires approximately (60 kg x 0.8) 48 grams of protein per day)

[Discuss complementary plant protein combination - Overhead 2]
[Discuss sample menu - Overhead 3]
[Discuss protein equivalents of plant foods - Overhead 4]

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Iron

Iron functions in transporting oxygen from the lungs to cells throughout the body. The possible effects of an iron deficiency include fatigue, a weakened immune system and a reduced ability to concentrate.

There are two forms of iron present in foods: Heme iron and non-heme iron. Heme iron is the iron that is found exclusively in foods of animal origin. Non-heme iron is found primarily in foods of plant origin. One major difference between the two is that non-heme iron (from plant sources) is not as well absorbed by the body. Since this non-heme iron is consumed mostly by vegetarians, it is important to pay special attention to this mineral. One of the most effective ways to increase the rate of absorption is by incorporating foods high in vitamin C along with meals. Studies have shown that this can increase iron absorption up to six times.

While some factors help to increase iron absorption from foods, several factors decrease it. The primary culprit is tea. Tea contains a substance called TANNIN which combines with iron to render it insoluble. Coffee contains a similar compound but with a lesser effect. Other foods which could inhibit iron absorption include rhubarb, spinach and chocolate. These foods contain acids called oxalates which also bind the iron in foods making them unavailable for absorption.

Getting enough iron in your plant-based diet is really not so difficult. By eating iron-rich foods every day and following the vegetarian food guide, you can obtain iron from each of the food groups.

(Discuss some of the sources of iron in foods of plant origin - Overhead 5)

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Vitamin B12

Vitamin B12 is found exclusively in foods of animal origin. Vegans are therefore at risk for developing a vitamin B12 deficiency and must include a good source in their diet. Good non-meat sources include:

• Fortified nutritional yeast - Only the "Red Star" brand of nutritional yeast in Canada is fortified with vitamin B12. It has a similar flavour to cheese and can be sprinkled on top of casseroles and in soups.
• Fortified Soy milk (Check the label to be sure it contains vitamin B12)
• Vitamin B12 Supplements (Adult daily requirement is 2 micrograms. Check with your physician or pharmacist for the most cost effective supplement.)

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Calcium

Many people believe that calcium needs of vegans cannot be met. However, calcium deficiency among vegans is rare. Surprisingly, there is a lower incidence of osteoporosis among vegetarians than meat eaters. Calcium needs can be met through consumption of plant sources such as:

1. Green Leafy Vegetables
2. Broccoli
3. Nuts (Almonds, Brazil Nuts)
4. Seeds
5. Soy Milk
6. Tofu
7. Legumes (peas, beans and lentils)

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Vitamin D

Vitamin D is needed to help the body absorb calcium. In Canada, vitamin D is added to cow's milk and is the main source for vegetarians who drink milk. Vitamin D is also produced by our bodies when our skin is exposed to ultra violet rays from the sun. For vegans, especially children, a Vitamin D supplement, fortified soy milk or cod liver oil may be necessary.

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Health Benefits of Vegetarianism

Health has been cited as a primary reason for becoming vegetarian. There is a strong argument that a vegetarian diet is a healthy alternative to a diet that includes, and particularly emphasizes, foods of animal origin. Two points most frequently cited include:

• A vegetarian diet may reduce one's risk of chronic, degenerative diseases such as heart disease, cancer, diabetes, obesity, osteoporosis, gallbladder disease and hypertension.
• A plant based diet more commonly meets the current recommendations for percentage of fat, carbohydrates and protein than an omnivorous diet. We are told to cut back on fat (especially saturated fat), to emphasize grains, fruits and vegetables and to increase fibre.

[Review tips to maintaining optimal health the vegan way - Overhead 6]

Recipe Demo and Tasting
Fruity Tofu Cooler - Have two blenders available for students and
allow them to prepare this drink on their own.

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Plant Protein Combinations

• Rice with Beans or Lentils
• Tortillas with Beans
• Pea Soup with Bread or Crackers
• Roasted Seeds with Soybeans
• Garbanzos with Sesame Seeds
• Sunflower Seeds with Peanuts
• Peanut Butter with Bread or Crackers
• Pasta with Beans

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Sample Menu Containing Adequate Dietary Protein Levels

Breakfast
Fruit Cup (1/2cup)
Scrambled Tofu
Bread/Toast (2 Slices)
Grapefruit (1/2)

Lunch
Whole Wheat Pita Bread (2 halves)
Peanut Butter (4 Tbsp)
Sunflower Seeds (2 Tbsp)
Carrot, Raisin/Pineapple Salad (1/2cup)
Peach (1 Medium)

Dinner
Vegetarian Chili with Bulgur (1 cup)
Basmati Rice (1/2cup)
Steamed Broccoli (1/2cup)
Cornbread (2"x 2" square)
Tossed Salad (1 cup)
Fresh Fruit Cocktail with Nuts (1/2cup)

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Protein Equivalents of Plant Foods

Foods that Provide 10 g of Protein

• 1/3 cup Sesame Seeds
• 1/3cup Sunflower Seeds
• 2 cups Cooked Brown Rice
• 2 cups Cooked Pasta
• 4 slices Bread
• 2 small Eggs
• 1 1/2oz Cheddar Cheese
• 1/2cup Cottage Cheese
• 1 1/2cup Milk

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Sources of Iron in Vegetarian Food

Meat and Alternatives	Vegetables & Fruit
Baked Beans Kidney Beans Split Peas Chick Peas Sunflower Seeds Almonds Lentils	Prune Juice Dates Prunes Spinach Apricots Broccoli Raisins Brussels Sprouts
Grain Products	Other
Cream of Wheat Enriched Dry Cereal Pasta Granola Brown Rice Oatmeal	Blackstrap Molasses Wheat Germ

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Tips to Maintaining Optimal Health the Vegan Way

• Enjoy a wide variety of foods (legumes, grains, nut/seeds and vegetables) to get a good supply of amino acids on any given day. (See hand-out "The Vegetarian Food Guide")
• Enhance your body's absorption of iron by eating Vitamin C rich foods [Remember that tea (TANNIN), rhubarb, spinach and chocolate (OXALATES) can inhibit iron absorption.]
• Read food labels carefully and check that products are fortified with calcium, iron or vitamin B12. (See hand-out "Vegetarian Eating - A World Food Tour")
• Avoid excess protein, salt, alcohol and caffeine - these can act as "calcium thieves".
• There is a whole world of plant foods to explore: experiment with new and exciting vegetarian dishes from many nations.

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Evaluation Form -PFD

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