Vegetarian nutrition christina_niklas

Vegetarian Nutrition Christina Niklas, MPH, RD, LDN June 17, 2009

Objectives ,[object Object],[object Object],[object Object]

Brief History ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Demographics ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Reasons to be Vegetarian ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Types of Vegetarians ,[object Object],[object Object],[object Object],[object Object],[object Object]

Intakes of Protein, Fat, Carbohydrates, Cholesterol, and Fiber Nutrient Nonvegetarian Lacto-ovo vegetarian Vegan Fat (% total calories) 34-38 30-36 28-33 Cholesterol (total grams) 300-500 150-300 0 Carbohydrate (% total calories) <50 50-55 50-65 Dietary fiber (total grams)/day 10-12 20-35 25-50 Protein (% total calories) 14-18 12-14 10-12 Animal protein (% total protein) 60-70 40-60 0

Intakes of Protein, Fat, Carbohydrates, Cholesterol, and Fiber (continued) ,[object Object],[object Object],[object Object],[object Object]

What chronic diseases can be affected by a vegetarian diet? ,[object Object],[object Object],[object Object],[object Object]

Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Cardiovascular: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object],[object Object]

Hypertension: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]

Cancer: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]

Diabetes: Health Benefits of Vegetarian Diets ,[object Object],[object Object]

Obesity: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]

Kidney Disease: Health Benefits of Vegetarian Diets ,[object Object],[object Object]

Gallstones: Health Benefits of Vegetarian Diets ,[object Object]

Diverticular Disease: Health Benefits of Vegetarian Diets ,[object Object],[object Object],[object Object]

What nutrients are especially important to consider when following a vegetarian diet? ,[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians - Protein ,[object Object],[object Object],[object Object],[object Object],[object Object]

Good Sources of Protein ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians - Iron ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Good Sources of Iron and Vitamin C ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians - Zinc ,[object Object],[object Object]

Good Sources of Zinc ,[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians - Calcium ,[object Object],[object Object],[object Object],[object Object],[object Object]

Good Sources of Calcium ,[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians – Vitamin D ,[object Object],[object Object]

Good Sources of Vitamin D ,[object Object],[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians – Vitamin B12 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Good Sources of Vitamin B12 ,[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians – Vitamin A / Beta carotene ,[object Object],[object Object],[object Object],[object Object],[object Object]

Good Sources of Vitamin A / Beta carotene ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians - Omega-3 fatty acids ,[object Object],[object Object],[object Object]

Good Sources of Omega-3 fatty acids ,[object Object],[object Object],[object Object],[object Object],[object Object]

Nutrition Considerations for Vegetarians - Iodine ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

How many servings per day of legumes, nuts, & soyfoods should a vegetarian consume? ,[object Object],[object Object],[object Object],[object Object]

Vegan Food Pyramid (Adapted from J Am Diet Assoc. 2003;103:771-775)

Vegetarian Food Guide ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Vegetarian Food Guide (cont’d) ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Stocking the Vegan Pantry ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Tips for Vegetarians ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Tips for Vegetarians ,[object Object],[object Object],[object Object],[object Object]

Tips for Vegetarians ,[object Object],[object Object],[object Object]

Adapt Your Recipes to Go Vegetarian ,[object Object],[object Object],[object Object],[object Object],[object Object]

For Additional Information - Books ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

For Additional Information - Cookbooks ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

For Additional Information - Websites ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Vegetarian nutrition christina_niklas

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