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Nutrition (22)
NTR 306 (22)
Chapter 2

NTR 306 Post Chapter 2 Notes.docx
NTR 306 Post Chapter 2 Notes.docx

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University of Texas at Austin
NTR 306
Deanna Staskel

Highlight >2 Health Benefits of Vegetarian Diets Obesity:  Vegetarians maintain a lower and healthier body weight than non-vegetarians  Body weight correlates with their high intakes of fiber and low intakes of fat Diabetes:  Omnivorous diets are more often associated with diabetes than vegetarian diets  Vegetarian eating patterns seem to protect against diabetes Hypertension:  Vegetarians tend to have lower blood pressure and lower rates of hypertension  Appropriate body weight helps maintain healthy BP  Diet low in total fat and saturated fat  High in fiber, fruits, vegetables and soy protein  Life style factors influence BP o Smoking (raise) o Alcohol intake (raise) o Physical activity (lower) Heart Disease:  Plant based diets – an eating pattern that derives most of its protein from plant products o Monounsaturated fats of olives, seeds and nuts o Polyunsaturated fats of vegetable oils  Higher in dietary fiber, antioxidant vitamins, and phytochemicals o All factors help control blood lipids and protect against heart disease Cancer:  Vegetarians have low cancer rates due to their high intakes of fruits and vegetables  Most notably, low rates in colon cancer o People with colon cancer tend to eat more meat  Cancer experts recommend limiting “consumption of red meat to no more than 11 ounces a week, with very little (if any) processed meat” Other Diseases:  Vegetarian diets may help prevent o Osteoporosis o Diverticular disease o Gallstones o Cataracts o Rheumatoid arthritis Vegetarian Diet Planning Vegans – exclude milk, milk products and eggs  Their protein foods would be legumes, nuts and seeds o Ex: peanut butter, tempeh and tofu Dried fruits deliver 6 times as much iron as other fruits. Protein:  Protein RDA for vegetarians to the same as for others  Lacto-ovo-vegetarians – use anima;-derived foods such as milk and eggs receive high-quality proteins and are likely to meet their protein needs  Proteins of whole grains, vegetables, legumes and nuts and seeds provide adequate amounts of all the amino acids Highlight >2  Vegetarians sometimes use meat replacements made of textured soy pr
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