Special Dietary Issues for Vegan and Vegetarians

Special Dietary Issues for Vegan and Vegetarians

Special Dietary Issues for Vegan and Vegetarians

Do to the exclusion of some food groups from the diet, there are some key nutrients that may be hard for a vegetarian to receive from their diet. This is of a concern for vegetarians because if the body does not get enough nutrients then deficiencies and health problems will begin to occur. The following are the nutrients that vegetarians need to pay special attention to in their diets.
 

Iron:

Iron is an essential nutrient used in the body to form hemoglobin, which is responsible for carrying oxygen to the body’s cells. There are two different types of iron heme (found in animal foods) and non-heme (found in plant-foods). The non-heme iron that vegetarians consume is harder for the body to absorb. One way that you can aid in the absorption of this non-heme iron is to eat foods rich in vitamin C with each meal.

Protein:

Protein plays a key role in growth, the maintenance of body tissues, building red blood cells, and synthesizing
hormones. The most common source of complete proteins the body needs is animal products. Vegetarians can get complete proteins from a few sources such as soy, milk and eggs (if included in the diet). If there are no sources of complete proteins, vegetarians can still meet their daily recommended intake of protein (45 g for women & 55 g for men) by eating a variety of foods that contain incomplete proteins. 

It used to be thought that in order to get all the necessary proteins needed in a day, but recently this has been debunked. It is important that you consume complementary proteins (that is proteins that are by themselves incomplete but when mixed with other incomplete proteins become complete) throughout the day, but you do not need to mix certain foods together at meals to achieve this. By eating a variety of protein rich fruits and vegetables throughout the day you are sure to get all the complementary proteins you need to make up the necessary proteins for your body.

Calcium:

Calcium is also involved in normal blood clotting, muscle and nerve functioning, and hormone and enzyme secretion. The main source of calcium in the U.S. comes from the consumption of dairy products. If you exclude or limit dairy products in your diet you will have to turn to plant sources and calcium fortified foods in order to get the needed amount of calcium. It is recommended that adults intake about 1300 mg of calcium each day.

Vitamin B-12:

Vitamin B-12 is needed by the body for normal red blood cell formation, makings DNA, and nerve function. The problem for most vegetarians is that this nutrient is only found in animal foods. Vegetarians who consume dairy products do not need to worry because they will get enough vitamin B-12 from these sources. Other vegetarians and vegans need to include products that are fortified with vitamin B-12 in their diet daily

Zinc:

Zinc is important for growth, tissue repair, and energy production. The main place that zinc is found is dairy products and eggs. For individuals who exclude dairy and egg products from their diet, some sources of zinc may include: bran, legumes, tofu, seeds, nuts, wheat germ, zinc-fortified cereals, lentils, and green vegetables. Caution must be used when taking supplements that contain zinc, because if they contain more than 100% of the RDA there is a risk of toxicity.

Vitamin D:

Vitamin D plays a major role in the absorption of calcium from the digestive tract as well as incorporating calcium into our bones and teeth. There are few actual foods that contain significant amounts of vitamin D. The main sources are fortified milk, egg yolks, and liver. Vegetarians and vegans who do not consume these products can get vitamin D from fortified soy milk products and sun exposure. Direct exposure to the sun activates your body to make its own vitamin D, but there are other risks involved with too much sun exposure.

Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

When we were looking for a quality theme for the process today, we ran into this great article that you want to publish it in its entirety. These are referred to as Crystal Hansen. Crystal has been vegan for fifteen years, and is currently raising two young boys on a plant-based diet. She shares some of her favorites vegan baking recipes at [http://www.bestvegancookierecipes.com].

All articles you can read below.

  

1) Know the appropriate health requirements: Realize that a vegan diet can meet all of your baby and child's nutritional needs, but only if it is done correctly. All newborn babies get the greatest benefit by nursing from their mothers. When that isn't a possibility, soy formulas work for many infants. You may have to contact individual companies if you have questions about whether a soy formula is completely vegan. 

Make sure to note that there's a big difference between soy formula and soy milk. Feeding an infant soy milk or rice milk as a substitute for breast milk or infant formula does NOT meet all of a newborn's nutritional requirement, and has even led to some tragic deaths.

Older children often thrive on fortified rice or soy milks. Silk soy milk, for instance, contains 50% of the RDA of vitamin B12 per serving (which can be challenging to incorporate into a vegan diet). It's also a good source of calcium and protein. Then of course, make sure your kids are getting enough protein through nuts, beans, and meat substitutes, and don't forget the whole grains, healthy fats, fruits and veggies!

2) Find the right pediatrician: All pediatricians are not created equal. Before your child is born, speak with several pediatricians to find someone you feel comfortable with and trust, and make sure to ask them how they feel about a vegan diet. Doctors who are open-minded and have up-to-date knowledge about nutrition will recognize that vegan diets can be nutritionally sound, and often healthier than diets including Happy Meals. They can also be a great source of information for how to keep your child healthy if you have specific questions about vegan nutritional guidelines.

3) Enlist supportive caregivers: If you're a working parent, you may have to search for an understanding daycare provider who will make a valiant effort to stick with your child's vegan diet. Most often, it works best for everyone involved if the parents of the vegan child provide all meals and snacks. Usually, daycare providers are more willing to work with parents who make it easy, and don't demand that they learn all of the ins and outs of veganism. 

Mistakes may be inadvertently made (for example, my two-year-old once grabbed a meatball from another child's plate and took a bite), but if your daycare provider recognizes that this kind of thing is a problem, and tries vigilantly to avoid it, things usually work out fairly well.

4) Substitute treats: When your child is going to a birthday party or encountering classroom treats, bring a vegan substitute. Your child will probably want to feel included, and being a vegan most definitely doesn't have to mean being left out of the fun! Each quarter, I give my son's kindergarten teacher a bag full of Alternative Baking Company cookies, Fruit Leather, and crackers.

Around Halloween, or other "candy-heavy" holidays, I give her some extra treats (such as Mambas) and let her know how I'd like my son to deal with getting non-vegan candy. (If his teacher is unsure about whether a treat is vegan, she usually sends it home in my son's backpack and lets us decide.) 

Work with your child's teacher to find a system that works for you. Most teachers will be willing to work with you. Also, when you're going to family parties, bring fun snacks and treats that your child will be excited about. This doesn't always work out perfectly, but with a little extra planning and effort, eating socially with non-vegans doesn't have to be awkward, and it doesn't have to make your child feel deprived.

5) Complain with composure, and know your facts: If teachers or grandparents give your child a non-vegan treat, your first reaction can be anger. I've been in that position before, and it's a natural reaction; however, explaining to the person how important veganism is to you and your family can be helpful. For many people, being vegan is about more than a diet. It often encompasses spiritual beliefs and personal ethics, and these things deserve respect in any situation. 

In the case that you've explained that, and a teacher has been repeatedly unwilling to work with you, take your complaint to the principal. Most problems can be resolved with more understanding. Keep in mind that veganism isn't well understood by everyone, and some people will even think you are harming your child by feeding them a vegan diet. In this case, information is your best asset. The more evidence you are able to provide skeptical grandparents or teachers on the benefits of vegan living, the better.

Some people have concerns about phytoestrogens in soy mimicking estrogen and causing hormonal imbalances. If you have those concerns, speak with your pediatrician, or simply cut back on the soy.

Article Source: http://EzineArticles.com/?expert=Crystal_Hansen

Vegan nutrition

 

 

 

 

 

 

 

 

Vegan nutrition

A balanced vegan diet can be extremely healthy. Some people still have a few concerns about whether they will receive all the nutrients that they require. Read this guide and check out our sources to put your mind at ease.

PROTEIN

Protein is essential for growth, repairing tissues and protecting against infections. The American Dietetic Association states that the vegan diet provides enough protein. Protein is most concentrated in legumes (peas, beans, lentils, peanuts, soy products), but can also be found in nuts (brazils, hazels and almonds etc.) and seeds (sunflower, pumpkin, sesame), grains (rice, wheat, oats, barley, millet, buckwheat, pasta, bread), and vegetables. Tofu and other soy products are high in protein.

VITAMIN B12

Vitamin B12 prevents permanent nerve damage (e.g., blindness, deafness, and dementia); keeps the digestive system healthy; and reduces the risk of heart disease by lowering homocysteine levels. Early deficiency symptoms sometimes include fatigue and tingling in the hands or feet. Unfortified plant foods (including seaweeds and tempeh) are not reliable sources of B12. Vegans who get a regular source of vitamin B12 through fortified foods or supplements can have even better B12 status than many non-vegans who do not supplement. B12 intake is especially critical during pregnancy, lactation, childhood, and old age. Vitamin B12 can be found in fortified foods such as soy milk and breakfast cereals.

One of the following daily recommendations should maximize B12 status:

fortified foods (in at least 2 servings, spaced 6 hours apart): 3-5 μg
1 supplement: 10-100 μg
2 supplements spaced at least 6 hours apart: 5 μg

VITAMIN D

Regulates calcium absorption and excretion, especially when calcium intake is low. Vitamin D can be made by the action of sunlight (UV rays) on skin. Light-skinned, non-elderly adults exposing their hands and face to sunlight for 10-15 minutes, 2-3 times/week can get enough vitamin D. Above the 42nd Latitude (which runs through Denver, Indianapolis, and Philadelphia), vitamin D is not synthesized during the winter. Vegans who do not get much sunlight exposure should supplement with vitamin D, especially during the winter or cloudy months. Elderly people may need up to 4 times the amount of sunlight exposure listed above, and dark-skinned people may need up to 6 times this amount in order to meet vitamin D needs through sunshine alone. The Daily Value for vitamin D is 10 mcg (400 IU). If a food label says 25% of the Daily Value, it has 2.5 mcg (100 IU) per serving. Typical fortified soy, almond, or rice milk has 2-3 mcg (80-120 IU) per cup.

CALCIUM

Finally, calcium. There are many sources of calcium available to vegans — broccoli, collard greens, kale, legumes, nuts, seeds, fortified soy milk, hummus, and figs. As a child, you were probably told to drink cow’s milk for good strong bones, but studies of bone fractures have failed to show that milk protects bones and in some cases is actually associated with increased fractures. Factors that can prevent osteoporosis (a disease that makes bones brittle):  

- Weight-bearing exercise throughout one’s lifetime is one of the most important.
- Adequate calcium, vitamin D, vitamin K, protein, potassium, and magnesium intakes.
- Adequate estrogen levels (for women)
- Factors that can contribute to osteoporosis:
- High sodium and caffeine intake
- Smoking

- Too much, or too little, protein

The calcium in kale, broccoli, collard greens, and soy milk are all absorbed about the same as cows’ milk. The calcium in spinach, swiss chard, and beet greens is not well absorbed due to their high content of oxalates which bind calcium. Many non-dairy milks are now fortified with calcium, vitamin D, and/or vitamin B-12. Many orange juices are fortified with calcium. The Daily Value for calcium on food labels is 1,000 mg for adults. If a food label says 25% of the daily value, it has 250 mg of calcium per serving. Vegans should ensure a good source of calcium on a daily basis. A cup or two of fortified soy milk is an excellent option.

FATS

Higher fat foods like nuts and seeds (and their butters), avocados, and small amounts of vegetable oils (especially canola and olive) should be part of a healthy diet. These foods are particularly important for meeting children’s caloric needs. A large body of scientific evidence shows that omega-3 fatty acids have antiblood-clotting, anti-inflammatory, and cholesterol-lowering properties. Vegans can most easily obtain omega-3 fats by eating 1– 2 tsp of flaxseed oil per day. The oil may be added to warm food, but cooking will damage it. Flaxseed oil, sold in many natural food and grocery stores, should be kept refrigerated.

IODINE

Needed for healthy thyroid function, which regulates metabolism. Does not appear to be as much of a problem for U.S. vegans as it is for European vegans, whose food supply contains less iodine. In the U.S. vegans should take a modest iodine supplement on a regular basis to ensure they are meeting requirements because it’s very hard to predict how much is in any given person’s food supply. 75-100 mcg every few days should be ample. Do not take more than 150 mcg/day.

IRON

Iron-deficient anemia is probably one of the most inaccurately self-diagnosed illnesses and those who think they may be suffering from it should see a doctor. Iron deficiency symptoms include pale skin, brittle fingernails, fatigue, weakness, difficulty breathing upon exertion, inadequate temperature regulation, loss of appetite, and apathy. Iron in vegetarian diets is a somewhat controversial topic because:

Vegetarians’ ferritin (the storage form of iron) levels are normally lower than non-vegetarians, even though vegetarians are no more likely to have iron deficiency anemia. Low iron stores are associated with higher glucose tolerance and therefore could prevent diabetes. High iron stores are associated with cancer, and to a lesser extent, heart disease. You do not need to worry about iron if you are otherwise healthy and eat a varied vegan diet. If you suspect an iron deficiency, see a doctor. If your doctor thinks your iron stores are too low, he/she may suggest you start eating meat (which is unnecessary) or that you take an iron supplement. Eating 100 mg of vitamin C with 2 meals a day should help cure the anemia. Iron from plants is best absorbed when consumed in conjunction with vitamin C. Vegans tend to have iron intakes at least as high as nonvegetarians.

CONSIDER A MULTIVITAMIN

Many well-respected health professionals suggest that everyone (including meat-eaters) take a modest (25-100% of the RDA) multivitamin supplement for insurance purposes. A typical multivitamin and mineral supplement will ensure an adequate source of vitamin B12, vitamin D, and iodine. The only other nutrients you would need to concern yourself with are omega-3 fatty acids and calcium. There is little chance of a deficiency of calcium, or any other food group, vitamin or mineral, as long as you eat a balanced diet and follow the recommendations above.

Dietary characteristics of vegan diet and vegetarian diets

Dietary characteristics of vegetarian diets and vegan diet

Vegetarians are defined as individuals who do not eat any meat, poultry or fish. Vegetarians are sub-classified as lacto-ovo vegetarians who eat dairy products and/or eggs and vegans who do not eat any animal  products. Since vegetarian diets are defined by what they do not contain, the actual composition of  vegetarian diets can vary widely. For the purpose of the present review the discussion is largely based on the observed average diet of vegetarians as described in published reports, and mostly for individuals living in affluent Western countries.

Nutritional status of Vegetarians

 

Nutrient intake

Reviews by expert groups such as the American Dietetic Association and Dietitians of Canada (2003) have concluded that a well-planned vegetarian diet is adequate for all stages of the life cycle including infancy, childhood and adolescence. Comparisons of the food intakes of vegetarians and non-vegetarians show that vegetarian diets generally provide relatively large amounts of cereals, pulses, nuts, fruits and vegetables. 

Together with the differences in intakes of animal foods, these differences in food intake result in several characteristic differences in nutrient intake. Vegetarian diets are usually rich in carbohydrates, n-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E and Mg, and relatively low in protein, saturated fat, long-chain n-3 fatty acids, retinol, vitamin B12 and Zn.

Vegans can have particularly low intakes of vitamin B12 and low intakes of Ca. These differences in nutrient intake might have favourable or unfavourable effects on the nutritional status and health of vegetarians. Current knowledge of nutrition suggests that the relatively high intakes of dietary fibre, folic acid, vitamin C, vitamin E and Mg and low intake of saturated fat might all have benefits.

In particular, vegetarians are more likely than non-vegetarians to reach targets for fruit and vegetables and the dietary reference values for saturated fatty acids of 10% total energy and NSP of 18 g/d. For example, mean saturated fat intakes expressed as percentage energy are estimated as 10.7 and 10.4 in male and female meat-eaters, 9.4 and 9.3 in male and female vegetarians and 5.0 and 5.1 in male and female vegans.

 For NSP, mean intakes (g/d) are 18.7 and 18.9 in male and female meat-eaters, 22.7 and 21.8 in male and
female vegetarians, and 27.7 and 26.4 in male and female vegans. The impact on health of the relatively high intakes of carbohydrates and n-6 fatty acids and relatively low intakes of protein, retinol and Zn in vegetarians is unclear; mean intakes of these nutrients in vegetarians are probably close to or above the recommended intakes, where applicable, and these nutrients are not discussed further in the present review. For n-3 fatty acids and vitamin B12, however, there is substantial recent research relevant to the status of vegetarians in relation to these nutrients and this aspect will be discussed further, together with Fe status.

Dietary characteristics of vegan diet

 n-3 Fatty acids

Plant foods can provide a-linolenic acid but are devoid of the long-chain n-3 fatty acids EPA and DHA (marine algae can provide EPA and DHA and are acceptable to vegetarians but are not considered here as a plant food); eggs and to a lesser extent dairy products contain low levels of EPA and DHA that vary according to the feeding of the animal. Studies of plasma levels of n-3 fatty acids have consistently shown that vegetarians have lower levels of EPA and DHA than meat-eaters, with lower levels in vegans than in lacto-ovo-vegetarians. Recently, it has been shown that plasma levels of EPA and DHA in vegans are not related to the duration of adherence to the diet over periods of 20 years, suggesting that the endogenous production of these fatty acids in vegetarians and vegans may result in low but stable plasma concentrations. 

Studies using labelled a-linolenic acid have shown that conversion of this fatty acid to EPA and DHA can occur in human subjects but that the rate of conversion is low in females and very low in males. Vegetarian diets are usually rich in linoleic acid, which may reduce the conversion of a-linolenic acid to EPA and DHA, but there is no direct evidence that plasma levels of EPA and DHA in vegetarians can be substantially increased by following a diet low in linoleic acid and high in a-linolenic acid.

It is unknown whether the low levels of EPA and DHA in the plasma of vegetarians have effects on health. In a small uncontrolled trial in which supplements of EPA and DHA were given to ten vegetarians. Mezzano et al. (2000) observed an increase in the plasma levels of these fatty acids and a reduction in platelet aggregation, a possible risk factor for CVD, but more research is needed to explore this possible effect.

Vitamin B12

Food plants do not contain vitamin B12; therefore, the only reliable sources of vitamin B12 for vegetarians are dairy products and eggs, fortified foods and dietary supplements. It has been claimed that some plant foods such as seaweed and tempeh might provide true vitamin B12, but this claim has not been established and much or all the material in these foods that is detected by assays for vitamin B12 may be vitamin B12 analogues that are either inactive or may antagonize true vitamin B12. Early studies of vitamin B12 status in vegetarians have shown that, as would be expected, dietary intake and plasma concentrations are lower than those in meat-eaters.

Clinical evidence of vitamin B12 deficiency has been reported in some vegans but is apparently uncommon. Recent research using more sensitive indicators of vitamin B12 status (plasma methylmalonic acid, homocysteine and holotranscobalamin II) has shown that substantial proportions of vegans and even of vegetarians have suboptimal vitamin B12 status according to these criteria, both among affluent Western vegetarians and in other countries including India, China and Taiwan. Dietary vitamin B12 deficiency is also now recognized to be a serious problem in non-vegetarian populations with a low intake of meat because of poverty. Recent work shows that vegetarians must be careful to ensure that they do consume adequate amounts of vitamin B12. The current dietary reference values for vitamin B12 were derived partly from studies of vegetarians and vegans that have suggested that intakes of vitamin B12 of approximately 0.3 mg/d are sufficient to prevent anaemia and macrocytosis. However, intakes of 0.3 mg/d may be probably associated with moderate elevation in homocysteine that might be detrimental to health.

Iron

The Fe content of vegetarian diets is typically quite similar to that of non-vegetarian diets, but the bioavailability of the Fe is lower because of the absence of haem-Fe. Vegan diets are usually higher in Fe than lacto-vegetarian diets because dairy products are low in Fe. For example, in EPIC-Oxford estimated Fe intakes among 43 582 women are 12.6, 12.8, 12.6 and 14.1 mg/d for meat-eaters, fisheaters, lacto-vegetarians and vegans respectively (Davey et al. 2003). Studies of Fe status have consistently shown that serum ferritin is lower in vegetarians than in non-vegetarians and that Hb levels are similar or slightly lower in vegetarians than in non-vegetarians. Low Fe status is not common in men, but is moderately common among premenopausal women throughout the world, and young female vegetarians need to ensure that their diet includes good sources of Fe with vitamin C to help absorption and that they take supplements if needed.