Should You Be

A Vegetarian?
Answers from nutrition science.
Trulie Ankerberg-Nobis, M.S., R.D.
truliea@gmail.com

My personal story

My personal story

The Historical Four Food Groups

MEAT
MILK
BREAD
FRUITS &
VEGETABLES
Developed from
industry pressures:
FoodPolitics.com

The NEW Four Food Groups

developed by PCRM

LEGUMES
GRAINS
VEGETABLES
FRUIT

Nutritional Adequacy of Vegan

Diets
appropriately planned vegetarian diets are
healthful, nutritionally adequate, and provide
health benefits in the prevention and treatment
of certain diseases. Well-planned vegan and
other types of vegetarian diets are appropriate
for all stages of the life cycle, including during
pregnancy, lactation, infancy, childhood, and
adolescence.
Position of the American Dietetic Association
and Dietitians of Canada: Vegetarian Diets,
Journal of the American Dietetic Association, June 2003

The Power of Plant Foods

Fruits and vegetables reduced risk for

cardiovascular disease, cancers, and other
chronic diseases (such as macular
degeneration and cataracts).
Legumes - sources of protein, fiber, and a
variety of micronutrients and phytochemicals
that may protect against disease.

The Power of Plant Foods

Nuts - lower risk for heart disease and

lower mortality rates.
Whole-grains - reduced risk for heart
disease, diabetes, high blood pressure,
and stomach and colon cancers.

Heart Disease: #1 Killer

Framingham Heart Study

Ornish Heart Study

150 mg/dl cholesterol

1% incr in cholesterol; 2% incr in risk
Can reverse disease with low fat veg diet, stress reduction
and exercise

Dangerous foods: saturated fats and

cholesterol, trans fats

Major sources: animal foods and processed foods

Highest source of saturated fat in American diet: dairy
products
Only animal foods have cholesterol

Cancer: #2 Killer

ESTIMATED PERCENTAGES OF CANCER

DUE TO SELECTED FACTORS*
Diet 35-60%
Tobacco 30%
Alcohol 3%
Radiation 3%
Air and Water Pollution 1-5%
Medications 2%

* These figures are rough estimates based on data from: Cancer Rates
and Risks, National Cancer Institute (Washington, DC: 1985), and R. Doll
and R. Peto, Journal of the National Cancer Institute, 1981, 66(6):11911308. Other factors may also play a role in certain forms of cancer and
are not included in this table. Categories may overlap. For example, both
tobacco and alcohol contribute to esophageal cancer.

Cancer and diet

Foods rich in fat and oils affect digestive cancers

and sex-hormone cancers

E.g. colon, rectum, prostate, breast

The difference between a low-fat vegetarian diet and
an omnivorous one = 1500 g fat/month.

Protective dietary components

Fibers from whole grains and colon and rectum cancers

Fiber helps to rid the body of excess hormones protecting
against prostate and breast cancer
There is no fiber in any animal product
Plant nutrients: Beta-carotene, vitamin C

Vegetarians and disease

Vegetarian diets offer a number of nutritional benefits,
including lower levels of saturated fat, cholesterol and
animal protein,as well as higher levels of carbohydrates,
fiber, magnesium, potassium, folate, and antioxidants
such as vitamin C and E and phytochemicals.
Vegetarians have been reported to have lower body
mass indices than nonvegetarians as well as lower rates
of death from ischemic heart disease; also lower blood
cholesterol levels; lower blood pressure; lower rates of
hypertension, type 2 diabetes, and prostate and colon
cancer.

Position of the American Dietetic Association and Dietitians of Canada:

Vegetarian Diets, Journal of the American Dietetic Association, June 2003

What about getting enough

protein?

Plants = the source of all protein on earth!

Cows did not eat other cows for protein!

Green vegetables

There are nine essential amino acids we

need to obtain from the foods we eat
As long as you're meeting your energy
needs and eating a varied diet, you'll get
enough protein

Protein Sources

Beans
Whole Grains
Veggie Burgers
Nuts/ Nut Butters
Tofu/ Tempeh
Soy Milk

But isnt fish healthy?

Although fatty fish, compared to red meat, has
been associated with less cardiovascular risk, fish
and shellfish often contain mercury and other
environmental toxins
Affects central nervous system, cardiovascular
health, reproduction, immune function and are
possibly carcinogenic
Other nutritional problems
Contribute to already high intakes of animal
protein
High protein diets associated with
increased risk for kidney problems,
osteoporosis and complications with
diabetes
Contribute to saturated fat and cholesterol
intake

Safer N-3 fatty acid sources

Flax seed and flaxseed oil

Walnuts
Soybeans, tofu, and soybean oil
Canola oil
Leafy greens and other vegetables
Beans
Whole grains

But isnt milk important for health?

Milk is species specific- For example,

Dogs don't drink goat's milk

Many people dont drink milk because they

are lactose intolerant.

70% of worlds population

Lactose intolerance is a natural process

that occurs after an infant stops breastfeeding

Plant Calcium Vs. Cows Milk

Calcium

Plant sources
contain:

Fiber
Phytochemicals
Vitamin K
Salicylic acid
Plant protein

Cows milk contains:

Nothing from plant

column
Saturated fat
Cholesterol
Animal protein
Lactose
Hormones
Contaminants

Where will I get my calcium

from?

Plant foods are good sources of calcium

Absorption rate of calcium from plants
compared with cows milk
Green vegetables 52-64%
Cows milk 32%

Mg Calcium in 100 Calories of:

Bok choy
Turnip greens
Collard greens
Kale
Romaine lettuce
Tofu
Milk
Fish
T-bone steak
Pork chop

1,055
921
559
455
257
236
194
38
5
2

Recommendations for Bone

Health

Get some physical activity!

Achieve positive calcium balance by avoiding
calcium depleters

animal protein
high sodium foods
caffeine
refined sugars
excessive vitamin A supplements

Meet other nutrient needs: protein,

potassium, vitamins D, K, and C, magnesium,
boron
High intake fruits and vegetables

Vitamin B12

Only found in animal products

Its present in the soil, so we used to be

able to get B12 from vegetables that were
unwashed

Where Vegans Should Be

Cautious

Ensure an adequate intake of Vitamin B12 and

Omega 3 fatty acids

Make whole plant foods the staples of your diet

Other nutrients that can be low: Vitamin D, some

minerals
Not french fries, fried foods, processed foods, sugary
foods

Dont smoke, get some exercise, keep health

body weight

Vitamin B12

What can vegans do since they dont eat

animal products?

Fortified soymilks and breakfast cereals.

Multi-Vitamin
Recommended intake:
2 mcg/ day

But isnt a diet with fortified foods

unnatural and not optimal?

Most people do not consume a natural diet

Times change so new foods with fortified
nutrients are created

E.g. vitamin D and living near the equator

Fortified foods and supplements allow for more

people to meet all their nutrient needs

We should remember the rest of world when making diet

choices

Where omnivores should be

cautious

Study found that omnivores are often deficient in

7 nutrients
Calcium, iodine, vitamin C, vitamin E, fiber, folate,
and magnesium
Most people do not consume enough fruits and
vegetables
Most consumed vegetable in US: potatoes as french
fries or chips; ketchup as a vegetable the least
nutritious

Study found that vegetarian teens diets

contained more nutrients than omnivores

So what should
a vegan diet look like?
Often, much like an omnivorous diet!

BREAKFAST #1

1 cup oatmeal with

cinnamon and raisins and
1/2 cup fortified soymilk

1 slice toast with 1

tablespoon almond butter
and jam

1/2 grapefruit

BREAKFAST #2

3 oatmeal pancakes
with applesauce
topping

1 glass of calciumfortified orange juice

Fresh fruit

BREAKFAST #3

Raisin Bran with

soymilk and sliced
banana

Toast with peanut

butter and jam

Orange juice

LUNCH #1

Whole wheat pita

stuffed with hummus,
sliced tomatoes, and
lettuce
Carrot sticks
Fresh Fruit
Pretzels

LUNCH #2

Bean burritos: black beans in corn tortillas,

topped with chopped lettuce, tomatoes,
and salsa
Spinach salad with tahini-lemon dressing
Fresh Fruit
Fortified juice or soymilk

LUNCH #3

Salad of mixed
greens with assorted
vegetables, cup
beans, croutons, and
low-fat salad dressing
Whole grain bagel
Fresh fruit

DINNER #1
Steamed vegetables and cannelini
beans over pasta with marinara sauce
1 cup steamed collard greens drizzled with
lemon juice
Baked apple

DINNER #2

Chinese stir-fry over brown rice: tofu

chunks, broccoli, pea pods, water
chestnuts, and Chinese cabbage (bok
choy)
Cantaloupe chunks drizzled with fresh
lime juice
Fortified juice or rice milk

DINNER #3
Veggie chili over
Baked sweet potato
Side salad
cup sorbet
Fortified juice

HEALTHY SNACKS
Banana soymilk shake
(Fresh Samantha for example)
Fresh or dried fruit
Popcorn
Granola Bars
Nuts
Carrots/ Celery and hummus

Making the switch!

www.TryVeg.com is helpful

Choosing the approach: Gradual

or Cold- Tofu?
Overnight

Approach:
works best when you've
done your research,
are surrounded by support,
are free from other major life
distractions.

Choosing the approach: Gradual

or Cold- Tofu?

Gradual Approach: eating habits are more likely

to stick.
Begin by

learning some basic vegetarian nutrition,

grocery shopping and stocking your kitchen with veg.
staples,
learning about meal planning and new recipes
Support network: like minded friends and relatives;
becoming part of a community with these interests

Choosing the approach: Gradual

or Cold- Tofu?

Begin by cutting out the meat:

Try having meatless meals two to three times

a week.
Begin with favorites such as spaghetti with
tomato sauce, vegetarian pizza, bean
burritos, etc.

Try some veggie convenience foods:

Veggie dogs, garden burgers, hummus and

pita bread, bean dip with veggies

Avoid the Coke and French fries

Trap

Be Careful! Be Healthy!
None of us are immune to junk food!!

Stocking the Vegetarian Pantry

Look at the vegetarian foods you already

have and the vegetarian meals you
usually eat.
You probably already eat many vegetarian
or vegan meals, or meals that could easily
be made vegetarian.

Stocking the Vegetarian Pantry

Food Group
Bread, grains, cereals

Product

Whole grain mixes: pancakes,

baking mixes
Bulk grains: rice, barley, pasta,
oats
Whole grain breakfast cereals
Breads, rolls, muffins, bagels,
English muffins, tortillas
Frozen waffles and low-fat
muffins

Stocking the Vegetarian Pantry

Food Group
Legumes

Product
Bean or lentil soup
Black bean burritos or
tacos
Canned beans and
Vegetarian baked
beans
Tofu

Stocking the Vegetarian Pantry

Food Group
Fruits and Vegetables
Meat substitutes

Dairy Substitutes

Product
All kinds and all
varieties
Veggie burger patties
Veggie sausage
Soy milks
Soy cheeses

Stocking the Vegetarian Pantry

Food Group
Convenience foods

Product
Morningstar Farms
Stuffed Sandwiches
Mock Chicken patties
Frozen veggie pizza
Soup in a cup

Top 10 Vegetarian Convenience

Foods

1. Soymilk
2. Powdered
vegetarian egg
replacer
3. Vegetarian burger
patties and hot dogs
4. Whole grain
breakfast cereals
5. Tempeh and Tofu

6. Canned beans
7. Frozen entrees
8. Hummus and
Peanut Butter
9. Instant soups
10. Tomato sauce

For more information

Online:

The Physicians Committee for Responsible

Medicine (PCRM): http://www.pcrm.org

Summary of nutrition science;

For more information see:

Online:

The Physicians Committee for Responsible

Medicine (PCRM): http://www.pcrm.org
The Cancer Project:
http://www.cancerproject.org/
www.TryVeg.com
www.TryVegetarian.com

For more information

Books:

Complete Idiots Guide to Being Vegetarian by

Suzanne Havala, MS, RD

Becoming Vegan
by Brenda Davis, RD &
Vesanto Melina, MS, RD