Vegetarian styles of eating exclude animal products to varying degrees. However, more is involved than simply eliminating a piece of meat from one’s plate. It means substituting other foods to replace the nutrients found in animal products. A vegetarian diet consists mostly of fruits, vegetables, cereals, grains, nuts, seeds and pulses. There are several types of vegetarian diets.

• Vegans exclude all animal products.
• Lacto-vegetarians include dairy products.
• Ovo-vegetarians include eggs.
• Lacto-ovo vegetarians eat both eggs and dairy products.

Some people who call themselves vegetarian will occasionally eat poultry or fish, or make exceptions for certain events.

WHY CHOOSE A VEGETARIAN DIET?

There are many reasons people choose to avoid animal products. These include health, environmental, ethical/moral, religious or economic concerns. This fact sheet will consider only the nutritional issues.

NUTRITIONAL ADVANTAGES OF VEGETARIAN DIETS:

• Vegetarian diets are low in saturated fat and cholesterol. Sources of fat include nuts, seeds, nut and seed butters, avocado, olives, peanut butter, coconut, and oils, eggs and dairy products, if used, as well as the fats and oils used in preparing foods.

• This reduced saturated fat and cholesterol intake, combined with the high fibre content of plant foods, often results in lower blood cholesterol levels. Many vegetarians are close to their ideal body weight. These same two factors, as well as the abundance of protective phytochemicals in plant foods, may help to lower rates of certain diseases. These include: obesity, type 2 diabetes, certain cancers, high blood pressure, heart disease, gallbladder disease, osteoporosis and kidney stones.

• People who follow vegetarian diets also often lead healthy lifestyles. They tend to include regular physical activity in their lives, to be non-smokers and to consume less alcohol.

• Well-planned vegetarian diets are rich in Vitamin C, Vitamin E and Beta-carotene which act as antioxidants. Antioxidants play a role in staying healthy and possibly, in disease prevention. Vegetarian diets are also high in folic acid (another B vitamin), fibre and phytochemicals (plant compounds with biological activity that may have health benefits). These may help protect against certain cancers

• Including vegetarian meals in their existing diets offers the opportunity to introduce new foods and learning experiences.

CONCERNS ABOUT VEGETARIAN DIETS:

It is important that vegetarians ensure the adequate intake of certain nutrients, which may be limited unless care is taken to choose reliable sources. These nutrients include protein, Vitamins D and B12, calcium, iron and zinc.

• Vegetarians can meet their need for protein by choosing a variety of protein-containing foods. Good sources of protein are split peas, lentils, beans and assorted legumes, tofu and other soyfoods, grains, cereals, nuts, peanut butter, and veggie "meats". A variety of protein sources consumed throughout the day will provide the essential amino acids (building blocks of protein) to satisfy the body's requirement. Some interesting combinations could include mixed beans on a tortilla, split pea soup and whole grain crackers, black beans and rice, vegetarian chili with whole grain bread or Asian tofu stir fry.

• The body produces Vitamin D when skin is exposed to direct sunlight. Light skinned people can produce adequate vitamin D by exposing face and forearms to the sun during the warm months for ten to fifteen minutes daily; those with dark skins require longer exposure. Remember that clouds, sunscreen, windows and smog will block the Ultra-violet rays that produce Vitamin D. In winter months, dietary sources of vitamin D or dietary supplements should be used. Vitamin D is added to fortified soy and rice beverages, fluid milk products and margarines, but is not found in yogurt or cheeses. Check the label before making purchases. Supplements are available but read labels to determine whether they come from plant sources (D2) or from lanolin (D3).

• Vitamin B12 is an important vitamin derived from bacteria. Vitamin B12 of bacterial origin is present in animal products such as eggs and dairy products. Soy beverages and veggie "meats" that are fortified with Vitamin B12 (check labels) will provide an adequate amount of the vitamin. Some nutritional yeast is grown on a B12-enriched medium and is a suitable source for vegans. Others should use a commercial vitamin supplement.

• Calcium is readily available from dairy products and from many other foods. Those who avoid milk, cheese and yogurt products can rely on fortified soy beverages that contain the same amount of calcium as in milk. Labels should indicate about 300 mg calcium per 250 ml serving. Other good sources of calcium include calcium-set tofu (check ingredient list), certain dark green and leafy vegetables (broccoli, kale, mustard greens, collards, Chinese cabbage, okra), almonds, tahini (a smooth paste of sesame seeds), beans, figs, blackstrap molasses, and calcium-fortified orange juice. A calcium supplement is recommended for those who not do meet their calcium needs, in particular children, teens, pregnant and lactating women and seniors. Current daily recommended intake of calcium for teenagers is 1300 mg/day, adults is 1000 mg/day, and for adults over 50 years of age, it is 1200 mg/day. Vitamin D enhances calcium absorption.

• Iron deficiency is a common problem in vegetarian and non-vegetarian diets. Though abundant in plant foods, iron from plant products is less well absorbed so vegetarians should consume 1.8 times the recommended intakes to compensate. Men and women who consume vegetarian diets should have 12 mg and 27 mg (respectively) of iron, each day. Good sources of iron include: tofu, beans, lentils, split peas and other legumes, figs and dried fruit, nuts, fortified cereals and breads, enriched pasta, or dark green leafy vegetables. Iron is better absorbed when these foods are consumed with Vitamin C–rich foods (citrus fruits, tomatoes, broccoli). Try to avoid drinking black tea with meals, as it inhibits iron absorption.

• Whole grain breads and cereals as well as brown rice contain phytates, a compound that interferes with the absorption of zinc. As a result, vegetarians require 50% more zinc. Men and women who consume vegetarian diets should have 16.5 mg and 12 mg (respectively) zinc per day. Legumes, beans, lentils, peas, tofu, cashews, almonds, and fortified veggie meats will increase zinc intake.

SUGGESTIONS:

• Take the time to learn how to make healthy choices.
• Choose a diet that is well balanced, varied and meets energy and nutrient needs.
• Try soaking and cooking dried peas and beans ahead of time or use tofu, canned legumes and convenience foods.
• Spend extra time in the store choosing foods to fit your meal plan.
• Make a habit of trying one new vegetable or fruit a month.

Recommended Websites:

www.dietitians.ca/eatwell (Dietitians of Canada)

www.eatright.org/Public/GovernmentAffairs/92_17084.cfm (Position of the American Dietetic Association and Dietitians of Canada Vegetarian Diets)

www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html (Canada's Food Guide for Healthy Eating)

Manitoba Agriculture, Food and Rural Initiatives provides this material as part of its mandate to offer families a balanced overview of important agriculture and food topics. For further information, contact your local Home Economist with Manitoba Agriculture, Food and Rural Initiatives.

For further information see your local Manitoba Agriculture, Food and Rural Initiatives Office.

Prepared by:
Lynda Lowry, MS, PHEc
Home Economics Section
915 - 401 York Avenue
Winnipeg, MB R3C 0P8