Vegetarian Diets

Nutrients and Protein!

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By the end of this lesson you will be able to:

•	Recognize the nutrients that vegetarian diets lack and what foods can be eaten to ensure deficiency does not occur.
•	Realize how to achieve an adequate daily source of protein

Why should you be concerned about a vegetarian diet?
Any diet with restrictions should be evaluated to ensure proper nutrient intake. Vegan diets are not recommended for children.

Did you know that there are different types of Vegetarians? Some may eat chicken and fish, others may not eat any dairy products!

Activity 1:

Are there any foods that you restrict from your diet?	Yes	No
If yes, what foods do you restrict?

What are the different Types of Vegetarian diets?

Type of Vegetarian	Eating Patterns Include:
Semi-vegetarian	Dairy products, eggs, chicken, fish, grains, fruits, vegetables, legumes No red meat or pork
Pesco-vegetarian	Dairy products, eggs, fish, grains, vegetables, fruits, legumes No red meat, pork or poultry
Lacto-ovo vegetarian	Dairy products, eggs, grains, vegetables, fruits, legumes, seeds No meat, fish or fowl
Ovo-vegetarian	Eggs, grains, vegetables, fruits, legumes, seeds No meat, fish, fowl or dairy products
Vegan	Grains, vegetables, fruits, legumes, seeds No animal foods - meat, fish, fowl, eggs or dairy products

What are the Nutritional Considerations of Vegetarian Diets?

•	Most vegetarian diets are healthy because many of the foods eaten are low in total fat, saturated fat, cholesterol and calories. Foods such as fruits and vegetables are high in fiber, vitamins, minerals and antioxidants. These substances help to decrease health risks such as obesity, diabetes, heart disease, arteriosclerosis, high blood pressure and cancer.
•	Because most vegetarian diets lack animal foods, they also lack some important nutrients. The nutrients that are of concern are protein, vitamin B-12, B-6, D, iron, zinc and calcium. Each nutrient is discussed in further detail below

Protein is very important to the human body. Protein builds muscle, repairs tissue, helps to support growth and assists the immune system to fight off infections and diseases.

B-12 is the greatest concern for ovo-vegetarians and vegans because both diets lack an adequate amount of animal foods in their diet. It is primarily found in animal foods such as chicken, red meat, turkey, milk, cheese and eggs.

Vitamin B-6 can be found in meats, bananas, watermelon, potatoes, and carrots.

Vitamin D is a concern for ovo-vegetarians and vegans because dairy products are excluded in their diets. It can be found in dairy products such as milk and cheese. It is also made in our bodies from exposure to sunlight.

Iron stores are usually lower in ovo-vegetarians and vegans because plant iron is not as easily absorbed as iron from animal foods. However, both diets are generally higher in vitamin C, which increases iron absorption, so the recommendations of iron can be met. Iron sources in vegetarian diets can be found in dark green leafy vegetables, legumes, whole grains, seaweed, soy products and fortified soy milk.

Zinc functions in energy metabolism, protein synthesis and sexual maturity. It is a concern for ovo-vegetarians and vegans. It can be found in fish, poultry, nuts, seeds, legumes, hard cheeses, whole grains, soy products, wheat germ, and yeast.

Calcium is of concern for ovo-vegetarians and vegans because both diets exclude dairy products. Dairy products provide the best source of calcium. Food sources of calcium include milk, cheese, dark green leafy vegetables, broccoli, calcium-fortified soy products and calcium fortified orange juice.

Activity 2:

Matching Game:
Mark the nutrient box that each food contains! Choose at least one nutrient for each food. Scroll back up if you need to check!

Food	Vitamin B- 12	Vitamin B- 6	Protein	Vitamin D	Iron	Zinc	Calcium
1. Milk
2. Pork
3. Sirloin Steak
4. Cheese
5. Yogurt
6. Chicken
7. Dark green leafy vegetables

Can a Vegetarian Diet Supply all the Daily Nutrients?

•	YES! A vegetarian who does careful meal planning and is aware of the nutrients that are needed in a healthy diet can effectively meet all the daily nutrient recommendations.

Vegetarian Food Guide Pyramid (Healthy Recommendations)
Semi-, Pesco, Lacto-Ovo, and Ovo-Vegetarian

Vegetarian Food Group Pyramid

Vegan Food Group Pyramid

Both Vegetarian Food Guide Pyramids are similar to the regular Food Guide Pyramid. These pyramids encourage moderation, portion size control and variety, as does the regular Good Guide Pyramid. The portion sizes for both pyramids are:

•

Milk, Yogurt and Cheese group:

•	Milk -1 cup*
•	Yogurt - 1 cup*
•	Natural cheese - 1.5 oz*
•	Frozen Yogurt - 1 cup*

•

Dry Beans, Nuts, Seeds, Eggs, and Meat substitute group

•	Cooked dry beans or peas - ½ cup
•	Tofu - ½ cup
•	Nuts - ½ cup
•	Peanut Butter - 2 tablespoons

•

Vegetable group

•	Cooked or raw vegetables - ½ cup
•	Raw leafy vegetables - 1 cup

•

Fruit group

•	Juice - ¾ cup
•	Chopped, raw fruits - ½ cup
•	Canned fruit - ½ cup
•	Medium size fruit - 1 each

•

Bread, Cereal, Rice, and Pasta group

•	Bread - 1 slice
•	Cooked cereal - ½ cup
•	Cooked rice, pasta or other grains - ½ cup
•	Bagel - ½

*Do not apply to the Vegan Food Guide Pyramid

The vegan Food Guide Pyramid substitutes foods into the meats and dairy group. These foods provide some of the same nutrients that meat and dairy foods provide. In the regular Food Guide Pyramid the dairy group provides calcium, vitamin D, B-12 and protein. In the Vegan Food Guide Pyramid, dairy products are substituted with broccoli, soy and green leafy vegetables, which provide calcium. In the meats group, legumes, and tofu are substituted for meats, fish and eggs, which provide protein.

Why Do I Need to Eat Protein?

•

Protein is very important for the human body. Protein builds muscle, repairs tissue, helps to support growth and assists the immune system to fight off infections and diseases. Adolescents, pregnant women, and ill patients need an increased amount of protein to support growth and repair. During infancy protein needs are higher than any other time in our life.

How much protein do you need?
Child	Teen	Adult	Pregnant	Lactating
13-34 grams	46-52 grams	46-56 grams	71 grams	71 grams

How Do I get the Amount of Protein that I Need?

•	Knowing how to read food labels will help to ensure that a sufficient amount of protein is eaten per day. Try to get in the habit of reading food labels.

What is the difference in proteins?

•

Some are complete: these are proteins that provide all the essential amino acids needed for the human body so protein can be made.

•	examples: all animal foods and soy protein

•

Some are incomplete: these proteins are food sources that do not provide all of the essential amino acids. Essential amino acids are only found in foods and are not made in our bodies

•	examples: all non-animal foods except soy, vegetables, beans, starches and lentils

Vegetarians need to ensure that they eat a sufficient amount of protein daily. Because most vegetarians consume little, if any animal products, they need to compliment their sources of protein to ensure an adequate intake of all amino acids. Amino acids are the building blocks of protein. Eating complimentary proteins means eating two or more incomplete food proteins. Incomplete proteins do not contain all the essential amino acids that the body needs. Combining incomplete proteins will provide a sufficient amount of all the essential amino acids. Some food combinations that compliment each other are:

•	Beans and Rice
•	Beans and Corn or Wheat Tortillas
•	Rice and Lentils
•	Pea soup with Bread or Crackers
•	Garbanzo Beans (chick peas) with Sesame Paste
•	Pasta with Beans
•	Peanut Butter on Bread

How can I increase protein in my diet?

•

Adding protein sources to foods or meals is a great way to increase protein in your diet. Some examples are:

•	Add crushed nuts to ice cream or salads.
•	Add sliced cheeses to salads.
•	Eat proteins that compliment each other.
•	Eat lentil, legumes, and beans.

Recommendations for Vegetarians:

•	Choose a variety of foods.
•	Non-vegans should limit high-fat dairy foods and eggs because of their saturated fat content.
•	Vegans should include a regular source of vitamin B-12 in their diet along with a source of vitamin D, such as a vitamin supplement.
•	Do not restrict dietary fat in children younger than 2 years.
•	For older children include some foods higher in fat.

Activity 3:

1. Which pair(s) is(are) considered complimentary proteins?
	Peanut butter and bread
	Apples and chicken breast
	Rice and black-eyed peas
	Tuna and broccoli

True or False

2. Vegetarians cannot meet the daily protein recommendations.	True	False
3. The Vegan Food Guide Pyramid encourages moderation, variety, and portion control of food.	True	False
4. Pregnant women need less protein than non-pregnant women.	True	False

**Vegetarian Table**
Type of vegetarian	Animal foods included	Foods excluded	Possible deficient nutrients	Ways to increase nutrients
Semi-vegetarian	Dairy products, eggs, chicken, fish	Red meats (beef, pork)	None	N/A
Pesco-vegetarian	Dairy products, eggs, fish	Beef, pork, poultry	Iron	Animal products, green leafy vegetables, fortified soy milk to increase vitamin B-12
Lacto-ovo vegetarian	Dairy products, eggs	Any animal flesh	Iron, zinc	Complimentary proteins, green leafy veggies, fortified soy milk to increase vitamin B-12
Ovo-vegetarian	Eggs	Dairy products and animal flesh	Vitamin B-12, D, protein, calcium	Complimentary proteins, multivitamin supp, fortified soy milk to increase vitamin B-12
Vegan	None	All animal products	Iron, vitamin B-12, zinc, B-6, D, protein, calcium	Complimentary proteins, multivitamins supplements, fortified soy milk to increase vitamin B-12
Breastfed infant whose mothers are vegan	None	All animal products	Iron, vitamin B-12	Vitamin B-12 supplement for mother, mother consume enough iron during pregnancy
Pregnant vegan women	None	All animal products	Iron, vitamin B-12, zinc, B-6, D, protein, calcium	Complimentary proteins, iron, vit B-12, and Vit D supplement if sun exposure is limited

Activity 4:

1. What will you do to ensure enough protein and iron in your diet?

Which WIC Office do you go to?

AK Regional Hospital
Eagle River
L Street
Providence Hospital

Where are you taking today's lesson?

You have completed the "Vegetarian Diets” lesson. If you have any questions or comments, please contact one of our dietitians. We’ll be glad to answer any of your questions. Continue scrolling to check your answers.

Activity 2:	1. Milk has: vitamin B12, protein, vitamin D, calcium 2. Pork: vitamin B12, vtiamin B6, protein,iron, zinc 3. sirloin steak: vitamin B12, vitamin B6, protein, iron, zinc 4. cheese: vitamin B12, protein, zinc, calcium 5. yogurt: vitamin B12, protein, zinc, calcium 6. chicken: vitamin B12, vitamin B6, protein, iron, zinc 7. Green leafy vegetables; iron, calcium
Activity 3:	1.Rice and black-eyed peas, Peanut butter and bread....Remember animal foods are better sources of protein vs. plant products. 2. False- If the vegetarian is aware of the nutrients their diet may lack and know the food sources of those nutrients, then they should be able to meet the recommendations. 3. True- The Vegan Food Guide Pyramid encourages moderation, variety and portion control of foods. No food is considered good or bad but when not eaten enough or eaten too much then the diet becomes less healthy. 4. False- Pregnant women are supporting the life of two and therefore need more claories and more protein to support the baby.
Activity 4:	1. Eat more beans, nuts, seeds, eggs, tofu, etc.

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Revised: 06-13-2008