Energy Balance and Body Composition

Vegetarian Diet

An eating pattern that excludes meat, poultry, and seafood while emphasizing a variety of plant-based foods.

Types of Vegetarian Diets

Styles vary according to which animal-derived foods are permitted, namely vegan, lacto-vegetarian, and lacto-ovo-vegetarian.

Common Nutrient Gaps in Vegetarian Diets

Vegetarians may have gaps in B12, D, calcium, iron, zinc, riboflavin, and protein quality.

Health Benefits of Vegetarian Diets

Linked to lower risk of obesity, type 2 diabetes, hypertension, and certain cancers.

Complete Proteins

Proteins that contain sufficient amounts of all essential amino acids, such as quinoa and soy protein.

Incomplete Proteins

Proteins that lack or have insufficient amounts of one or more essential amino acids.

Meal Planning for Vegetarians

Combining whole grains and legumes to supply all essential amino acids.

Sources of Riboflavin (Vitamin B2)

Green leafy vegetables, whole-grain cereals and breads, legumes.

Sources of Vitamin D and Calcium for Vegetarians

Fortified foods, green leafy vegetables, dietary supplements, and sun exposure.

Sources of Zinc and Iron for Vegetarians

Whole-grain cereals, nuts, legumes.

Phytic Acid

A substance present in grains, legumes, and nuts that can inhibit zinc absorption.

Nutrient Needs for Vegans

Vegans may be low in high-biological-value protein, riboflavin, vitamin D, B12, calcium, iron, and zinc.

Nutrient Needs for Lacto-vegetarians

Lacto-vegetarians obtain dairy, reducing some nutrient gaps.

Nutrient Needs for Lacto-ovo-vegetarians

Lacto-ovo-vegetarians obtain dairy and eggs, further improving protein quality and B12 status.

Vegetarian Diets and Fat Content

Vegetarian diets are often lower in fat and energy compared to typical Western diets.

Vegetarian Diet and Obesity

Epidemiological evidence links vegetarian patterns to reduced risk of obesity.

Vegetarian Diet and Type 2 Diabetes

Epidemiological evidence links vegetarian patterns to reduced risk of type 2 diabetes.

Vegetarian Diet and Hypertension

Epidemiological evidence links vegetarian patterns to reduced risk of hypertension.

Vegetarian Diet and Cancers

Epidemiological evidence links vegetarian patterns to reduced risk of certain cancers.

Combining Foods for Complete Protein

Combining grains and legumes ensures all essential amino acids are consumed.

Fortified Foods

Foods that have nutrients added to them that do not naturally occur in significant amounts.

Vitamin C and Iron Absorption

Vitamin C-rich foods enhance the absorption of non-heme iron.

Leavened Breads and Phytic Acid

Leavened breads reduce the impact of phytic acid, making grains more bioavailable.

Lacto-vegetarian

A vegetarian who includes dairy products in their diet.

Lacto-ovo-vegetarian

A vegetarian who includes both dairy products and eggs in their diet.

Quinoa

A complete protein source that is also a grain.

Soy Protein

Another complete protein source that is derived from soybeans.

Vitamin D

A vitamin that is important for calcium absorption and is synthesized through sun exposure.

Calcium Sources for Vegetarians

Fortified foods and certain vegetables like green leafy ones can provide calcium.

Health Implications of Vegetarianism

Involves potential health benefits such as reduced incidences of common diseases.

Nutritional Adequacy

The extent to which a diet meets recommended dietary allowances of essential nutrients.

Meal Planning Tips for Vegetarians

Strategic pairing of foods to enhance nutrient intake and absorption.

Essential Amino Acids

Amino acids that cannot be made by the body and must be obtained from the diet.

Vitamin B12 Sources for Vegetarians

Fortified foods and specific algae or supplements, as it is primarily found in animal products.

Legumes

A class of vegetables that includes beans and lentils, which are high in protein and nutrients.

Grains

Seeds harvested from cereal plants, a significant source of carbohydrates and essential nutrients.

Plant-based Foods

Foods derived from plants, including vegetables, grains, nuts, and fruits.

Fortified Soy Milk

Soy milk that has added vitamins and nutrients to improve its nutritional profile.

Whole Grain Cereals

Cereal products made from the entire kernel, providing more nutrients than refined grains.

Meal Planning Principle 1

Combine whole grains and legumes to supply complete proteins.

Benefits of Plant-based Eating

Increased popularity due to research highlighting its health benefits.