Vegetarian Diets
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The American Dietetic Association believes appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases (American Dietetic Association). Well planned vegetarian and vegan diets are appropriate for people of all ages, from young children to the elderly, for pregnant mothers, and for lactating mothers. In the year 2000, approximately 2.5 percent of the adult population of the United States consistently followed a vegetarian diet. Another 20 to 25 percent of adults reported eating four or more meatless meals a week. The National Restaurant Association reports that 80 percent of restaurants now offer vegetarian entrees. Even fast-food restaurants are beginning to offer vegetarian options. Professional interest has grown and more concern is with how the diets can help prevent disease. Dietary guidelines developed by the American Cancer Society, American Heart Association, the National Institutes of Health, and the American Academy of Pediatrics all recommend a diet based on a variety of plant foods to reduce the risk of major disease. The U.S. market for vegetarian products is increasing dramatically, and fortified foods such as soymilks, meat analogs, juices, and breakfast cereals add substantially to the intake of vegetarians of calcium, iron, zinc, vitamin B12, and riboflavin (American Dietetic Association). Vegetarian convenience foods are increasing in number and they a
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and vegetables can counteract the effects of phytate on iron absorption. The preparation of some foods, such as soaking and sprouting of beans, grains, and seeds can hydrolyze phytate and may improve iron absorption. The processes used to make soy foods like miso and tempeh may also may iron ore available from the diet.
Phytate also binds zinc, and animal protein is thought to enhance zinc absorption, so vegetarians may have lower zinc intakes than is recommended (American Dietetic Association). Some food preparation techniques of vegetarians, such as soaking and sprouting beans, may release zinc from phytate and enhance its bioavailability. Zinc, which is needed for growth and development, can be found in grains, nuts, and legumes. For vegetarians who eat fish, shellfish are a good source of zinc. It can also be taken as a supplement (American Heart Association).
Calcium is present in many plant foods and in fortified foods. Good sources of dietary calcium for vegetarians are vegetable greens like spinach, broccoli, kale, collards, okra, some legumes and soy products (American Dietetic Association; American Heart Association). These products provide calcium with high bioavailability (49 percent to 61 percent) compar
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Approximate Word count = 1730
Approximate Pages = 7 (250 words per page)
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