Nutrtional Needs for Vegetarians
Here we will explore the different types of vegetarians and the nutritional needs for them.
What is a vegetarian?
The term vegetarian is used quite loosely in our society. People's basic understanding of the word usually falls under the ine of no meat and only vegetables but, little do they know, there is actually many different types of vegetarians. The main types include:
-
Semi Vegetarian- can eat poultry and fish, eggs and dairy products but are not allowed to consume red meat.
-
Lacto Vegetarian- can eat dairy foods but cannot eat eggs, fish, poultry or red meat.
-
Lacto-ovo Vegetarian- can eat dairy foods and eggs but no fish, poultry or red meat.
-
Pescetarian- includes fish and other seafood, but no meat or poultry. Eggs and/or dairy foods are sometimes chosen to be avoided while other times they are often consumed.
-
Vegan- can eat ONLY plant based products. This includes no poultry, red meat, fish/ seafood, eggs, dairy foods, or even honey as it is derived from an animal source.
For this assignment I have chosen to base my research on the Lacto-ovo Vegetarian as it is the most common form of vegetarianism. Their diet mainly consisits of eggs, dairy products and also fruit, vegetables, and grains. There are many reasons that people choose to become vegetarian, one of the main ones being the sympathy they have towards the animals being maimed for their consumption. Below is a chart showing the levels of vegetarianism which was derived from the following site: www.vegetarian-nation.com
Nutritional Requirements
Instead of delving into the many types of vegetarians, I am going to focus on one speific type- Lacto-ovo Vegetarian.
Vegetarians have the same nutritional needs as everyone and it is important that they are concuming the same amount of recommended nutrients as non-vegetarians.
Protein
Because Lacto-ovo Vegetarians are unable to eat meat such as beef, chicken, fish etc. they run the risk of not meeting the recommended protein requirements or having a protein deficiency. This means that you have incomplete amino acids which are known to be the 'building blocks of protein and muscle tissue'. Amino acids are organic compounds which make up protein and help to repair cells and make new ones. There are to different types of sources of protein Protein; complete, and incomplete. Some foods, such as chicken, are complete proteins and offer all the essential amino acids. Other sources, such as grains, nuts and seeds, are incomplete proteins and do not offer all the essential amino acids. This can be helped by combining some of these foods together to create a complete protein. A good example of this, especially for a vegetarian, is pairing grains, nuts, or seeds with legumes like beans. Protein helps to gain strength in the body and a lack of it is detrimental to a person's health. The daily recommended requirement of protein is 0.8g/kg, meaning that for every kilogram you weigh, you should consume 0.8g of protein. Good ideas for pairings to create complete proteins can include;
-
Tofu or other soy based products with rice (or other grain)
-
Mushrooms with grains, with white mushrooms
-
Beans and Legumes with beans
-
Eggs and/or Dairy Products with grains, nuts or legumes
-
Wholegrain cereal with milk
and much more
To the left you can see a list that includes the different combinations you can make to form a complete protein.
Iron
Iron is an essential mineral and is a part of all cells in the human body. Iron is part of the protein know as hemoglobin and helps to carry oxygen from our lungs to different parts of the body. Having a lack of iron in our bodies can lead to a disease known as anemia which can be life threatening so it is important to include a substantial amount of iron in our everyday diets. The recommended daily intake of iron for an adult man is 1mg, whereas for a menstruating female it is 1.5mg. Foods that are rich in iron include red meats, poultry, pork, seafood, everything vegetarians are trying to avoid. This makes it difficult for a vegetarian to reach the suitable amount of iron needed every day. But, there are foods which are also iron-enriched sources which are suitable for vegetarians. These include;
-
Beans
-
Dark green leafy vegetables, such as spinach
-
Dried fruit, such as raisins and apricots
-
Iron-fortified cereals, breads and pastas
-
Peas
Zinc
Zinc is a nutrient which is needed for growth and development as it helps to strengthen the immune system and also helps in healing wounds. It's main food source include mainly meats which makes it hard for vegetarians to meet the daily quota. It is recommended that adult women have at least 8mg of zinc per day and 14mg for men per day. Other sources for zinc include;
-
Breads, grains, and cereals
-
soy products e.g. tofu, tempeh, soy beans
-
legumes
-
Nuts and Seeds
-
Vegetables e.g. corn, peas
-
Dairy Foods
Omega 3- Fatty Acids
Omega 3 is a very important nutrient as it contributes to heart health, helps to regulate cholesterol triglyceride which also helps with heart isses and also contributes to learning and behaviour issues. The Recommnended Daily Intake (RDI) of Omega 3 is 2.7g. Foods suitable for vegetarians that can supplement this requirement include;
-
Leafy Greens- Spinach, Bok Choy
-
Seeds- Flax seed, hemp seed,
-
Beans
-
Cabbages
-
Winter Squash
The Overall Requirements
Below is a table depicting the nutritional needs for a 15 year old female. As before mentionted, vegetarian nutrtional requirements are the same as a non-vegetarian; they just find it difficult to make up the numbers. To look up the amount of nutrients in specific foods Click Here for an a-z guide.
This table was derived from the Eat for Health website. Click Here to see more.