Transcript Types of and possible benefits of vegetarian diets.

Ruth Charles
Consultant Paediatric Dietitian
Types of and possible benefits of
vegetarian diets.
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Key nutrition issues & vegetarianism
• Irrespective of why the diet is being followed
carefully planning is required.
• By avoiding animal food sources several essential
nutrients are compromised and need replacement.
• Assess if any “special” nutrition background needs:
Pregnancy, breastfeeding, weaning, childhood,
puberty.
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Potential positive health benefits of
vegetarian diets
With increased in take of Low GI foods:
Wholegrains, fresh fruit, vegetables, pulses.
Reduced risks of :
Heart disease
NIDDM type 2 diabetes
Obesity
Certain cancers
Lower blood cholesterol levels.
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Glycaemic index (GI)
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Metabolic syndrome
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Potential nutrition issues &
vegetarianism
Reduced availability of sources of:
-high biological value (HBV) protein: muscle growth and repair.
-haem Iron: healthy blood
-vitamin B12: Healthy blood
-reduced readily absorbed calcium & active Vitamin D: Bone and
dental health
-zinc: growth in infants & children
-omega fats: cardiovascular health
-selenium: brazil nuts, fish
-iodine: thyroid function
Compromised calorie (energy) intakes especially in those with special
needs: bulk, high fibre, roughage, non starch polysaccharides
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Potential nutrition issues &
vegetarianism
• Compromised calorie (energy) intakes if diet is
high in bulk/high fibre/roughage/ non starch
polysaccharides.
• Vegetarianism ≠ healthy, unless food pyramid
guidelines are followed.
• Attention to top shelf of food pyramid
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Protein
Amino acids = building blocks of protein
Some amino acids are essential.
Protein from animal sources contain the complete mix of
essential amino acids, few plants do.
Soya, quinoa and hemp: plant foods containing all the
essential amino acids.
Most other plant proteins provide some, with each plant
providing a different combination.
A mixture of different plant proteins over the course of a
days meals, is required to get all the essential amino acids
the body needs.
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Vegan sources of protein
• Beans, lentils and chickpeas
• Soya and soya products e.g. soya dairy
alternatives, tofu, soya nuts and soya mince
• Seeds
• Nuts and nut butters (e.g. peanut butter)
• Grains such as wheat (found in cereals, pasta and
bread), rice and maize, quinoa and hemp
Vegetarian sources: Milk, yogurt, cheese, eggs,
mycoprotein such as Quorn (has added egg)
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Vegan sources of Iron
Non meat sources of iron =non haem iron = less easily absorbed
Dried fruit
Sesame seeds
Beans and lentils
Nuts
Leafy green vegetables Wholemeal bread
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Vitamin B12
Role: prevention of pernicious anaemia
Sources:
Eggs and dairy foods
Vegans should consider including fortified foods
containing Vitamin B12 and B2 (check the label).
Yeast extract
Soya milk, yoghurts and desserts
Breakfast cereals
Certain brands of rice drinks and oat drinks (check
the label)
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Calcium
Sources:
Dairy foods are a rich source of calcium(cows/sheep/goat milk, cheese, yogurt)
Elemental calcium and is most readily absorbed
Non dairy sources:
Tofu
Calcium-fortified foods e.g. soya milk, yoghurts and puddings; rice/ oat drinks; and
fruit juice
Green leafy vegetables, especially kale and pak-choi (spinach contains calcium bound
to oxalate this greatly reduces its absorption making it a poor source of usable
calcium)
Brown and white bread
Sesame seeds and tahini
Nuts
Dried fruit e.g. apricots and figs
Note: Calcium supplements have lower levels of elemental calcium: calcium
carbonate/citrate/phosphate. Divided doses are better than once daily.
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Vitamin D-a hormone?
Role: Low levels of vitamin D leads to weak bones, severe cases low levels of vitamin D can cause rickets in
children and osteomalacia in adults.
Plays an important role in helping the immune system.
May help prevent illnesses like diabetes, heart disease, rheumatoid arthritis, multiple sclerosis as well as some
forms of cancer.
Sources: UVB radiation with a wavelength of 290–320 nanometers penetrates uncovered skin, Season, time of
day, length of day, cloud cover, smog, skin melanin content, and sunscreen are among the factors that
affect UV radiation (>SPF 8)
5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back
Active form Vitamin D3 is required (cholecalciferol)
Additional supplements: outside, have dark skin, elderly,infants.
NEW RECOMMENDATION Vitamin D3 requirement: Children 0-1 year: 5µg/200 i.u.
Dietary sources:
Most margarines
Some fortified brands of soya milks, yogurts and desserts – check the label
A few fortified breakfast cereals – check the label
If eaten:Dried skimmed milk
Fortified yoghurts
Eggs
Oily fish
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Energy
Cereals, grains, bread, potatoes
Snacks: Popcorn, pretzels, crackers, oatcakes,
peanut butter, soy milkshakes, smoothies made
with soy yogurt, dried fruit, nuts, hummus,
tahini, foods cooked in healthy oils like
sunflower/olive/canola/rapeseed .
Focus on
Type of fat: PUFA/MUFA , reduced salt and sugar
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Fat
• Saturated
October 20, 2011
• Polyunsaturated/
• Monounsaturated
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Role of Omega fats
‘reduced risk of coronary heart disease’.
Reduce the stickiness of blood
Thin the blood
Protect blood vessel walls
Reduce Triglycerides
Reduce Inflammation
Correct electrical beats of the heart
Healthy brain development in infants
Maintain healthy bone joints
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Omega-3 fats: 2 types
long chain versions found in oily fish: salmon, mackerel, rainbow trout,
fresh tuna, herring, shrimp, crab, sardines and pilchards.
- docosahexaenoic acid LC-DHA and eicosapentaenoic acid LC-EPA
short chain from flaxseed /linseed oil/rapeseed/canola/soya oils,
walnuts & dark green vegetables.
-alpha linolenic Acid SC-ALA
Cod liver oil contains low amounts of Omega 3,
unless the label indicated that it is supplemented.
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Omega fat requirements
2 portions of fish per week, at least one of which must be
oily
3-4 portions of oily fish per week if at high risk of or have
heart disease
Omega 3 flaxseed supplements, if the label quotes DHA
and EPA content, add the 2 figures together to get total
Omega 3 content.
500mg daily.
1000mg daily if at high risk of or have heart disease .
no more than 2 g per day from a dietary supplement.
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Selenium
Role: glutathione peroxidase (GSH-Px) enzyme
system →major antioxidant defense systems
Sources: Meat & fish, Brazil nuts
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Iodine
Role: critical to the healthy functioning of your
thyroid gland.
Sources: seafood, eggs, dairy
iodized salt, kelp
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Zinc
Role:
• More than one hundred specific enzymes require zinc
• Zinc participates in all major biochemical pathways and
plays multiple roles in the perpetuation of genetic material,
including transcription of DNA, translation of RNA, and
ultimately cell division.
Sources:
highest concentrations in animal sources, beef, pork, poultry
and fish
relatively high in nuts, legumes and whole grain cereals and is
lower in fruits and vegetables
Note: phytate and calcium inhibit zinc absorption, and protein
enhances the absorption .
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Vegetarian menu & meal planning
→Same
→ Adapt
→ Adapt
→ Same
→ Same
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie
Menu planning
Vegetarian Meal planning checklist:
•Protein
•Iron
•Vitamin B12
•Trace elements
•Bone health
•Heart Health
•Food allergy or intolerance
•Cultural food customs
•Activity/exercise/sport
•Top shelf food pyramid
Thank you
October 20, 2011
Ruth Charles, Consultant Paediatric
Dietitian.www.nutrikids.ie