The Vegetarian Alternatives
A variety of experts have proposed other food-group plans. Some of these address perceived shortcomings in the USDA plans, and some are adapted to special populations. One alternative food plan appears in the Nutrition Resources section at the end of the chapter: the DASH eating plan. The USDA Center for Nutrition Policy and Promotion (http:// www.usda.gov/cnpp) has more on alternative food plans for special populations such as young children, older adults, and people choosing particular ethnic diets. MyPlate is available in Spanish, and there are special adaptations of MyPlate for children and for women who are pregnant or breastfeeding.
Another food plan that has received attention in recent years is the Mediterranean diet, which emphasizes vegetables, fruits, and whole grains; daily servings of beans, legumes, and nuts; moderate consumption of fish, poultry, and dairy products; and the use of olive oil over other types of fat, especially saturated fat. The Mediterranean diet has been associated with lower rates of heart disease and cancer, and recent studies have found links between the diet and a reduced risk of Parkinson’s disease, dementia, and Alzheimer’s disease.
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Vegetarians choose a diet with one essential difference from the diets described previously they eliminate or restrict foods of animal origin (meat, poultry, fish, eggs, milk). Many people choose such diets for health reasons; vegetarian diets tend to be lower in total calories and calories from fat, saturated fat, cholesterol, and animal protein and higher in complex carbohydrates, dietary fiber, potassium, folate, vitamins C and E, carotenoids, and phytochemicals. Some people adopt a vegetarian diet out of concern for the environment, for financial considerations, or for reasons related to ethics or religion. Individuals who follow a vegetarian diet generally have a lower body mass index than those who do not.
Types of Vegetarian Diets There are various vegetarian styles. The wider the variety of the diet eaten, the easier it is to meet nutritional needs.
• Vegans eat only plant foods.
• Lacto-vegetarians eat plant foods and dairy products.
• Lacto-ovo-vegetarians eat plant foods, dairy products, and eggs.
Others can be categorized as partial vegetarians, semivegetarians, or pescovegetarians. These people eat plant foods, dairy products, eggs, and usually a small selection of poultry, fish, and other seafood. Many other people choose vegetarian meals frequently but are not strictly vegetarian. Including some animal protein (such as dairy products) in a mostly vegetarian diet makes meal planning easier, but it is not necessary.
A Food Plan for Vegetarians MyPlate can be adapted for use by vegetarians with only a few key modifications. For the meat and beans group, vegetarians can focus on the nonmeat choices of dry beans and peas, nuts, seeds, eggs, and soy foods like tofu. Vegans and other vegetarians who do not eat or drink any dairy products must find other rich sources of calcium (see the following list). Fruits, vegetables, and whole
Variety is the key to maintaining a healthy, balanced vegetarian diet.
Vegetarian Someone who follows a diet that restricts or eliminates foods of animal origin.
grains are healthy choices for people following all types of vegetarian diets.
A healthy vegetarian diet emphasizes a wide variety of plant foods. Although plant proteins are generally of a lower quality than animal proteins, choosing a variety of plant foods will supply all of the essential amino acids. Choosing minimally processed and unrefined foods will maximize nutrient value and provide ample dietary fiber. Daily consumption of a variety of plant foods in amounts that meet total energy needs can provide all needed nutrients except vitamin B-12 and possibly vitamin D, calcium, iron, and zinc. Strategies for getting these and other nutrients include the following:
• Vitamin B-12 is found naturally only in animal foods.
If dairy products and eggs are limited or avoided, B-12 can be found in fortified foods such as ready-to-eat cereals, soy beverages, meat substitutes, special yeast products, and supplements.
• Vitamin D can be obtained by spending 5-15 minutes a day in the sun, by consuming vitamin D-fortified products like ready-to-eat cereals and soy or rice milk, or by taking a supplement.
• Calcium is found in legumes, tofu processed with calcium, dark-green leafy vegetables, nuts, tortillas made from lime-processed corn, fortified orange juice, soy milk, bread, and other foods.
• Iron is found in whole grains, fortified bread and breakfast cereals, dried fruits, leafy green vegetables, nuts and seeds, legumes, and soy foods. The iron in plant foods is more difficult for the body to absorb than the iron from animal sources. Eating or drinking a good source of vitamin C with most meals is helpful because vitamin C improves iron absorption.
• Zinc is found in whole grains, nuts, legumes, and soy foods.
If you are a vegetarian, remember that it’s especially important to eat as wide a variety of foods as possible to ensure that all your nutritional needs are satisfied. Consulting with a registered dietitian will make your planning easier. Vegetarian diets for children, teens, and pregnant and lactating women warrant professional guidance.
