HE-470 Vegetarian Diets
HE-470, June 1990. By Barbara Struempler, Extension Nutritionist.
Professor, Nutrition and Food Science, Auburn University.
Vegetarian Diets
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Vegetarian diets are not new. Vegetarianism can be traced from
biblical times to present day. Until recently, it was considered
as a way of life either because of religious reasons or limited
animal foods. But renewed interest in the possible health advantages
of a vegetarian diet has now made meatless meals available on
airlines, in restaurants, in college dining rooms, and in many
homes.
Vegetarian diets, even those that totally exclude all animal
products, can meet nutrient needs if well planned. In 1988, The
American Dietetic Association took the position that a vegetarian
diet can be nutritionally adequate for adults if the following
conditions are met:
- Eat a variety of plant foods.
- Know critical nutrients and plan your meals around them.
I. What Vegetarianism Really
Means
In general, a vegetarian is a person who does not eat any meat.
poultry, or fish. They may also omit eggs and dairy products.
Most vegetarian diets in the United States are low in total fat,
saturated fat, and cholesterol, and high in fiber. Vegetarianism
is usually related to a way of life as well as to diet.
There is no single eating pattern for vegetarians. Different
vegetarians have different food practices. Most, however, can
generally be grouped into the following categories, based on diet
restrictions.
Lacto-ovo-vegetarians eat dairy foods and eggs as well
as plant foods. Dairy foods are milk, cheese, cottage cheese,
yogurt. sour cream, butter, and ice cream. Plant foods include
vegetables, fruits, enriched or whole grain breads and dry peas
and beans, lentils, nuts and nut-like seeds, peanuts, and peanut
butter. A lacto-ovo-vegetarian does not eat meat, poultry, and
fish.
Ovo-vegetarians eat eggs and plant foods. They do not
eat dairy foods, meat, poultry, and fish.
Lacto-vegetarians eat dairy foods and plant foods. They
do not eat eggs, meat, poultry and fish.
Vegans or strict vegetarians eat only plant foods. All
animal foods, including eggs and dairy products, are excluded.
The term, vegan, refers to individuals who share a philosophy
and lifestyle as well as a restricted diet.
Semi-vegetarians limit the amounts of most animal foods.
They eat less meat and more vegetables. Semi-vegetarians are a
group comprising one of the major trends in the health movement
in the United States.
There are other groups, less commonly known, who follow vegetarian-type
diet restrictions. Among these are pescovegetarions and
pollovegetorians. Pescovegetarians eat fish as well as
plant foods. Pollovegetarians eat poultry and plant foods. They
may or may not eat dairy foods and eggs.
II. Why People Become Vegetarians
Historically, vegetarianism was often brought about by necessity
because of a shortage of animal foods. In some parts of the world,
this is still true. Present day vegetarians, however, choose their
lifestyle for a variety of reasons. Generally, becoming a vegetarian
is based on one of the following motivations:
- Religion
- Ecology
- Ethics
- Economics
- Food Preference
- Personal Convictions
- Health
Religion. Trappist Monks, Seventh-day Adventists, and
Hindus have a long standing pattern of not eating meat. Some of
the new vegetarians are also members of religious cults with diet-related
taboos. Even though these cults differ greatly in their practices,
they all tend to believe that they can purify their bodies and
souls through a religion and lifestyle whose essential element
is vegetarianism.
Ecology. Many people question the practice of growing
crops to feed livestock. They wonder if there will be enough food,
particularly animal protein food, to feed the people of the world.
Ethics. Some people have a philosophy and practice of
compassionate living and so are opposed to the act of killing.
They find it impossible to sanction the slaughter of animals for
food. Thus, they abstain from eating meat, poultry, and fish.
Economics. Diets low in animal proteins are typically
less expensive than meat-based diets. Some people think that they
cannot afford meat, so meatless meals become part of their dietary
patterns.
Food Preference. Most people like animal foods, but
a few do not. They may avoid one or more of the animal foods (meat,
fish, poultry, eggs, and dairy products) simply because they don't
like them.
Personal Convictions. Some people think vegetarianism
improves their quality of life and are willing to change their
whole lifestyle. A vegetarian diet is the focal point for these
believers.
Health. Many scientific studies show that a vegetarian
lifestyle may reduce the risk for several chronic diseases and
conditions, such as obesity, coronary artery disease (heart disease),
hypertension (high blood pressure), diabetes mellitus, colon cancer,
and others. Because vegetarian diets are usually lower in fat
and cholesterol, vegetarians suffer less from problems associated
with heart disease and stroke. Studies have shown that vegetarians
have lower blood cholesterol levels than those who eat meat. Vegetarians
generally have lower blood pressures and lower rates of diabetes
than do nonvegetarians, which may also lower their risk for heart
disease.
Vegetarians of the Seventh-day Adventists faith have lower
rates of colon cancer than other Americans. This may be related
not only to their vegetarianism, which includes a high-fiber intake,
but also to their not smoking or drinking alcoholic or caffeine
beverages.
Most vegans or strict vegetarians are not obese. They have
body weights that are closer to the desirable weight than do nonvegetarians.
Low-fat, high-fiber vegetarian diets, along with exercise, decrease
the risk of obesity.
One word of caution. Many people believe that they will be
healthier if they are vegetarians. Too often, though, they have
a false sense of security and mistake vegetarianism as a prevention
or cure for disease. They may become less careful about other
routine but necessary medical care practices.
Both vegetarian and nonvegetarian diets can be either good
or bad for your health. Sound nutrition planning is needed for
both diets. Good planning can reduce the risk of certain diseases.
Poor planning can increase the risk of certain diseases. This
can happen whether you are a vegetarian or not!
III. How To Balance A Vegetarian
Diet
A vegetarian diet can be a nutritionally balanced diet. This
balance requires a good knowledge of food composition and principles.
The diet must have enough calories to maintain a desirable body
weight, particularly in children. It must also have a good balance
throughout the day of the essential amino acids to equal the complete
protein found in animal foods. A vegetarian diet also needs to
supply adequate sources of calcium, riboflavin, iron, and vitamins
A, D, and B12.
The more restrictive the vegetarian diet, the more difficult
it is to get the nutrients you need. It's easier to meet nutritional
needs with the lacto- or lacto-ovo-vegetarian approach.
The greatest risk of a vegetarian diet comes from eating only
single plant food. The Zen macrobiotic movement, which was popular
in the 1960s, is an example. Followers were encouraged to move
through ten dietary stages from a diet with a variety of foods
to one of only brown rice. This diet led to scurvy, anemia, low
levels of blood calcium and blood protein, emaciation, and sometimes
death.
Groups With Special Needs
Vegetarians who are growing rapidly (children and pregnant
women), nursing a baby, or recovering from an illness need to
be especially careful about meal planning. Generally, their nutrient
needs can be met on a vegetarian diet that contains dairy products.
Vegans or strict vegetarians should be sure that their diets supply
enough calories, vitamin B12, and vitamin D.
Breast-fed infants beyond 4 to 6 months should be given vitamin
D and iron supplements. This applies to infants of both vegetarians
and nonvegetarians who are fed only breast milk.
Children under 2 years who are on restrictive vegetarian diets
are also of great concern because of their susceptibility to developing
a nutritional deficiency, particularly rickets. They may also
have slower growth and development rates. Part of this may be
because infants and young children do not completely digest legumes.
Thus, they may receive an inadequate intake of dietary protein.
Elements of nutrition that are of major concern for vegetarians
are the following:
- Protein
- Vitamin B12
- Calories
- Calcium And Riboflavin
- Iron
- Vitamin D
Protein. Protein is needed for growth, maintenance of
body tissues, muscles, blood, skin, nails, hair, and milk production
in nursing mothers. It is also needed for the body to produce
enzymes, hormones, and antibodies that regulate body functions.
The body needs the 20 different amino acids that act as building
blocks to manufacture new protein. Some of the amino acids can
be made in the body, but eight can only be supplied by the foods
you eat. These eight are called essential amino acids. They
are tryptophan, methionine, threonine, isoleucine, valine, lysine,
leucine, and phenylalanine. Infants also require histidine, a
ninth essential amino acid. They are all found in animal foods,
which are referred to as high quality or complete proteins.
Plant proteins are referred to as incomplete because they do
not contain all eight of the essential amino acids. Grains, nuts,
and seeds are deficient in isoleucine and lysine; legumes, in
tryptophan and methionine; and vegetables, in isoleucine and methionine.
Essential amino acids can come either from animal foods or
plant foods. Animal foods will provide the essential amino acids
all at one time. Plant foods can provide the necessary amounts
of amino acids when a variety of foods are eaten on a daily basis.
For example, a mixture of plant proteins from unrefined grains,
legumes, seeds, nuts, and vegetables will "complement"
one another throughout a day's intake. In other words, an essential
amino acid that is lacking in grains will be present in legumes.
A varied diet eaten over the course of the day will ensure that
all essential amino acids are present.
An old theory, the combined proteins theory, stated that plant
proteins must be combined at every meal to make a complete protein.
It was thought that this was the only way the body could use protein.
More recent scientific studies indicate, however, that it is not
necessary to combine proteins at every meal. As long as a variety
of plant proteins are eaten daily, your body will get the mixture
it needs.
Whether you are a vegetarian or nonvegetarian, you can get
enough quality protein in any of the following ways:
- Use a complete animal protein-meat, poultry, fish and seafood,
eggs, and dairy foods.
- Eat a small amount of a complete animal protein and a lot
of incomplete vegetable or grain proteins during the day. Some
good examples are a peanut butter sandwich with milk, dried beans
with ham bits, and macaroni and cheese.
- Use the engineered vegetable protein foods-textured vegetable
protein (TVP) and meat analogues. These became available in the
1970s. They can be found in most health food stores and grocery
stores in the larger cities.
Textured vegetable protein is usually made from soybeans. It
comes in a dried form and must be reconstituted with water. TVP
is used mainly in casseroles with other foods.
TVP can be fortified to have all the essential nutrients that
animal protein contains. It provides many valuable vitamins and
minerals but has very little fat and no cholesterol.
Meat analogues are canned or frozen meat-like foods derived from
vegetable protein, usually soy, gluten, or nuts. They are available
in chicken, beef, pork, sausage, and bacon flavors and also as
egg substitutes. They vary in many ways so check the package
label for information.
- Just in case you want to have a complete protein dish from
plant foods, you can combine complementary incomplete vegetable
and grain proteins. Legumes (Group 1) combined with grains, nuts,
or seeds (Group 11) provide all the essential amino acids at
one time. But remember, variety throughout the day will supply
the complete proteins needed by the body.
Group I
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Group II
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Complete Protein
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Dried Beans
Black
Broad
Kidney
Lima
Mung
Navy
Soy
White
Dried Peas
Black-eye Chick-peas (garbonzo beans)
Split
Lentils
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Grain
Barley
Buckwheat
Corn products
Millet
Oatmeal
Rice
Rye
Wheat products
Nuts
Black walnuts
Brazil nuts
Cashews
Peanuts
Peanut butter
Pistachio
Seeds
Sesame seeds
Sunflower seeds
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Complementary Combinations
Baked beans and brown bread
Hopping john (black eyed peas and rice)
Succotash (corn and lima beans)
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Calories. Most vegetarian diets tend to be high in bulk
and low in fat. Thus, meeting caloric needs may be difficult,
especially for children. Also, with fewer calories, the available
protein may be used for energy rather than for the repair of tissues,
body cells, and other important functions. You must be careful
to eat well-rounded meals to get enough calories and other nutrients.
Iron. Whether you are a vegetarian or not, you might
have difficulty getting the recommended amount of iron. Without
meat and eggs, women during the child bearing years may not get
enough iron. Dark green leafy vegetables, dried fruits, legumes,
and whole and enriched grain foods help furnish iron. Iron-fortified
cereals also supply additional iron. Supplemental iron is sometimes
beneficial.
Vitamin B12. Although the body needs only a small amount
of vitamin B12, there is no vitamin B12 in any food grown in the
soil. Vitamin B12 is found only in animal sources. In general,
vegetarian diets that include dairy products are likely to furnish
the body with adequate amounts of vitamin B12.
The risk of developing a vitamin B12 deficiency is a concern
for vegans and other types of vegetarians who don't consume adequate
amounts of dairy products. These persons should supplement their
diets with a source of vitamin B12 such as a cobalamin supplement.
They also can select vitamin B12 fortified foods such as fortified
breakfast cereals. Further studies on sources of vitamin B12 for
vegans are needed.
Calcium And Riboflavin. Unless dairy foods are included
in the vegetarian diet, it is difficult to meet the calcium and
riboflavin (vitamin B2) needs of the body. Dark green leafy vegetables
can be added daily for calcium. Legumes, enriched breads, and
whole grains can help replace the riboflavin.
Vitamin D. When egg yokes, liver, and fortified milk
are omitted from a diet, very little vitamin D is obtained from
foods. For those who do not use vitamin D fortified milk, a vitamin
D supplement may be needed. This is especially important for dark-skinned
individuals and for infants (4 to 6 months or older) who are fed
exclusively breast milk.
Although vitamin D can be formed when the human skin is exposed
to sunlight, this will not be a sufficient amount to protect children
from rickets in climates where most of the body is covered by
clothing.
IV. A Daily Food Guide
If you are a follower of vegetarianism, it is particularly
important that you use a wide variety of foods in your diet so
that you get a balance of the needed nutrients.
A Pattern For A Daily Food Guide
Food Group |
Basic Food Group
Servings |
Suggested Daily
Servings |
What Counts As A Serving |
Breads, cereals, and other grain products,
whole-grain, enriched |
4 |
6 to 11 (include
several servings of whole-grain products) |
1 slice of bread |
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1/2 hamburger bun or English muffin |
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1 small roll, biscuit, or muffin |
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1 small piece of cornbread |
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3 to 4 small or 2 large crackers |
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1/2 cup of cooked cereal, rice, macaroni, or
pasta |
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1 ounce of ready-to-eat breakfast cereal (1
ounce = 1/2 to 1 cup) |
Fruits and vegetables |
4 |
5 to 9 |
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Fruits (Eat 1 vitamin C food every day such
as citrus, melon, berries) |
2 |
2 to 4 |
1 whole fruit such as a medium apple, banana,
or orange |
Other fruits |
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1/2 grapefruit |
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1 melon wedge |
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1/2 cup of juice |
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1/2 cup of berries |
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1/2 cup of cooked or canned fruit |
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1/4 cup of dried fruit |
Vegetables |
2 |
3 to 5 |
1/2 cup of cooked vegetables |
Dark-green leafy |
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1/2 cup chopped raw vegetables |
Deep-yellow |
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1 cup of leafy raw vegetables, such as lettuce
or spinach |
Dry beans and peas (legumes) |
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Starchy |
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1 medium-sized potato |
Other vegetables (Include all types regularly;
use dark-green leafy vegetables and dry beans and peas several
times a week) |
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Meat, poultry, fish, and alternates (eggs,
dry beans and peas, nuts and seeds) |
2 |
2 to 3 |
2 to 3 ounces of lean cooked meat, poultry,
or fish (without bone) |
2 for children, teens, and adults |
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2 eggs |
2 to 3 for pregnant and nursing females |
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1 cup of cooked dry beans or peas |
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1/4 cup (4 tablespoons) of peanut butter |
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4 ounces of soy cheese or curd |
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1 ounce of textured vegetable protein (TVP) |
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2 to 3 ounces of meat analogues |
Milk, cheese, and yogurt |
2 |
2 |
1 cup of milk |
2 servings for adults and children through 10
years |
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8 ounces of yogurt |
3 servings for persons between 11 and 24 years
and all pregnant and nursing females |
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1-1/2 ounces of natural cheese (2 ounces = 2
slices) |
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2 cups of cottage cheese |
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1-1/2 cups of ice milk or ice cream |
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1/2 cup of evaporated milk |
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1/3 cup of dry skim milk powder |
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1 cup of soy milk |
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1/4 cup of dry soy milk powder |
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4 ounces of soy cheese curd |
Fats, sweets, and alcoholic beverages |
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Avoid too many fats and sweets. If you drink
alcoholic beverages, do so in moderation |
Butter or margarine, bacon, all nuts (such as
peanuts and pecans), cream cheese, cream, salt pork or chitterlings,
fats, sweet drinks, salad dressings, candy, oils, jams, syrup,
mayonnaise, jellies, sugar, all other sweets |
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V. Summary
A vegetarian diet can meet daily nutrient needs. Those who
follow vegetarianism need more knowledge of food corn position
than the average person. More attention must be given to planning
vegetarian meals. The best safeguard is to include a wide variety
of foods that provide the necessary nutrients and give close attention
to selecting foods containing some critical nutrients. For those
who wish to follow a vegetarian diet, the nutritional needs are
more easily met if a lacto-ovo-vegetarian or lacto-vegetarian
diet is practiced. As a safeguard against marginal nutritional
deficiencies. a vitamin mineral supplement may be desirable.
VI. Sources
American Dietetic Association. 1988. Position of The American
Dietetic Association: Vegetarian diets. Journal of The American
Dietetic Association 88:351.
American Dietetic Association. 1988. Position of the American
Dietetic Association: Vegetarian diets technical support paper.
Journal of The American Dietetic Association 88:352 55.
Weiner, Leslie. 1984. Vegetarian diets -- issues and concerns.
Nutrition and the M.D. 10:1-6.
Weiner, Leslie. 1986. Understanding vegetarianism. Forecast
31:45-49.
Weiner, Leslie. 1988. Vegetarianism and health. Special Report.
Nutrition Research Newsletter 8:123-27. For more information, call your county Extension office.
Look in your telephone directory under your county's name to find
the number.
For more information, contact your county Extension office. Visit http://www.aces.edu/counties or look in your telephone directory under your county's name to find contact information.
Issued in furtherance of Cooperative Extension work in agriculture and
home economics, Acts of May 8 and June 30, 1914, and other related
acts, in cooperation with the U.S. Department of Agriculture. The Alabama
Cooperative Extension System (Alabama A&M University and Auburn
University) offers educational programs, materials, and equal
opportunity employment to all people without regard to race, color,
national origin, religion, sex, age, veteran status, or disability.
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