Formula Medical Group
Apple Valley, CA
760-242-1234


James Krider, MD


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Nutrition
 
Vegetarian diets

In the past several years, meatless diets have become quite popular, particularly among young, health-conscious people. Vegetarianism is appealing for a number of reasons. Plant-derived foods contain no cholesterol and very little saturated fat, both of which have been linked to heart disease. Vegetarian diets also tend to be lower in calories than diets that include meat. Finally, many vegetarians cite philosophical reasons, including respect for animals and concern about world hunger, for their dietary choices.

Most vegetarians fall into one of four groups:

  • Partial vegetarians, who eat fish and sometimes poultry, but no red meat.
  • Ovolactovegetarians, who eat no meat, but do eat eggs and milk products.
  • Lactovegetarians, who consume milk products, but eat neither eggs nor meat.
  • Vegans, who eat only plant products — vegetables, fruits, grains, and legumes.

Most vegetarian diets, as long as they are varied and balanced, meet the nutritional needs of both adults and children. Problems arise, however, when pregnant and nursing women and growing children follow strict vegetarian regimens that exclude all animal products, including milk.

How do vegetarian diets affect the body?

On the whole, vegetarians appear to be healthier than meat eaters, but whether this difference is the result of diet alone or of other factors, such as less smoking and more exercise, is unknown. At any rate, obesity, coronary heart disease, hypertension, and intestinal problems are less common among vegetarians than among meat eaters.

However, even vegetarians who eat eggs and dairy products may become iron deficient, since the body does not readily absorb iron from plant sources. Without careful planning, vegans may fail to get a good

Combine legumes and grains with vegetables to get complete protein and added nutrients.
Combine legumes and grains with vegetables to get complete protein and added nutrients.

balance of amino acids and adequate calories for their energy needs, not to mention sufficient amounts of vitamins D, B-12, riboflavin, calcium, iron, and zinc.

What can I do myself?
Consume a variety of foods from all four food groups. Plan meals and snacks that are high in calcium and iron in forms that the body can readily absorb.

WARNING!

Very restrictive diets such as the Zen macrobiotic diet can cause severe nutritional deficiencies. The grain mixture typically fed infants whose I parents follow this diet lacks adequate amounts of several nutrients, including calcium. Babies given this mixture exclusively may suffer extreme growth retardation or even die of malnutrition.

When should I see my doctor?
See your doctor if you are unintentionally losing weight, if you feel continuously tired, or if your hair becomes brittle and lusterless and your fingernails break easily. All these problems could stem from your diet. In addition, pregnant women who are vegetarians should discuss their diets with their doctors.

What will the doctor do?
You may need a blood test to find out whether you are anemic. The doctor may also refer you to a registered dietitian, who can help you choose appropriate foods. If you are pregnant, multivitamin supplements will be prescribed.

Long-term approach

Vegetarian diets offer several apparent health benefits, but they are not without risks. Vegetarian mothers should be particularly careful, since the

added nutritional requirements of pregnancy and breast-feeding are hard to meet within the confines of a strict vegetarian diet. Small children, too, have trouble getting enough calories to sustain growth without consuming animal products. For these groups especially, careful planning is essential if vegetarianism is to be a safe and healthful choice.

Advice about vegetarian diets

Following is a list of nutrients that may be deficient in vegetarian (particularly vegan) diets, along with suggested nonmeat sources.

  • Iron. Good vegetarian sources are beans, enriched breads and cereals, dried fruits, and blackstrap molasses. Vitamin C enhances absorption of iron. Cooking acidic foods in a cast iron pot also provides iron, because acids leach iron from the metal.
  • Calcium. Calcium comes mainly from milk and is hard to absorb from vegetables. Therefore, vegans should use fortified soybean milk and tofu processed with calcium sulfate, a readily absorbable form of the mineral.
  • Amino acids. These substances combine with each other to form protein.
  • No single plant source except soybeans contains them all. Hence, grains (which contain one amino acid) and legumes (which contain another) should be eaten together to form complete protein.
  • Vitamin D. Most vitamin D is made in the skin follow­ing exposure to the sun, although milk, eggs, and fish oils also provide it. Vegans should make sure that some skin is exposed to sun for 10 to 15 minutes a week.
  • Vitamin B 12. Plant sources do not contain this vitamin, so vegans should obtain it in fortified soy milk, fortified cereals, and vitamin supplements.
  • Riboflavin (vitamin B2. Good sources include leafy green vegetables, legumes, whole grains, and brewer's yeast.
Milk provides complete protein. Grains, fruits, and vegetables further balance the diet.
Milk provides complete protein. Grains, fruits, and vegetables further balance the diet.
This article was last reviewed December 20, 2005 by Dr. James Krider.
Reproduced in part with permission of Home Health Handbook.


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