Vegetarian Diets
ID: L32952184
Sept 7, 2022
Words:
Liberty University
Master of Science: Nutrition
NUTR641
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Vegetarian Diets and Protein Quality
Vegetarian Diets
An individual’s diet is based off of many factors. It is important to know if a diet is going to
be healthy or not, if it will provide the body with all the micro and macronutrients needed to
function. Macronutrients provide our body with calories which come from carbohydrates,
proteins, and fat.1 The Acceptable Macronutrient Distribution Range (AMDR) provides a broad
range of guidelines for daily macronutrient intake from the calories consumed.1 It is
recommended that 10-35% of all calories consumed on a daily basis should be from protein.1
Protein needs are highly individual based off of several factors such as fitness goals and activity
level, the suggested baseline is .8kg for every kilogram of body weight.1 Some diets can be very
limiting in macronutrients.
A person may choose a vegetarian diet for several reasons including health benefits,
environmental, religious or ethical reasons.2 There are many types of vegetarian diets or
variations of the diet.1 Some vegetarians consume dairy and eggs, but do not include
consumption of meats or seafood.1A diet that consists of only plant based foods, any and all
foods from animals sources are avoided is referred to as a vegan diet.2 If nutrition is not well
understood a vegetarian or vegan diet could pose significant health risks for the individual, as
there are many considerations to be aware of.
One popular concern about the vegetarian lifestyle is whether there is adequate protein
intake. It is stated “that a well-planned vegetarian diet can meet nutritional needs during all
stages of life.”2 There are several plant-based foods and combos that make complete proteins and
provide all nine of the essential amino acids.3 Some examples of adequate vegetarian protein
include: quinoa, tofu, edamame, amaranth, spirulina, hemp hearts, chia seeds, rice and beans.3
There are several food combinations such as rice and beans that provide all nine essential amino
acids, which form a complete source of protein.3 It is possible to consume enough of each
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Vegetarian Diets
essential amino acid through a varied diet and by combining complementary plant proteins like
whole wheat bread and peanut butter.3 Whole wheat bread, which is low in lysine coupled with
peanut butter, which is lysine rich provides a complete protein source.3 Eggs are another great
source of fat and protein that can be consumed in a vegetarian diet, depending on the variation of
the diet, of course.
The challenges with adequate protein intake in a vegetarian diet can include limited food
sources (dependent upon location), knowledge regarding nutrient needs, maintaining a well-
rounded diet, and eating too few calories.4 Each of these challenges can easily be faced through
knowledge regarding nutritional needs, aside from limited food sources. The limitation of food
sources generally occurs in a what is deemed as a food desert, found in more low-income
communities. Having a decent understanding of the role macronutrients and micronutrients play
in one’s health would be paramount to thriving in a vegetarian lifestyle. A big misconception is
assuming anything that says “vegan” or “vegetarian” indicates that it is healthy, this is not always
true.4 A lot of packaged foods, including “vegan meats” like that are often heavily processed and
full of artificial ingredients, lacking in necessary nutrients, yet high in calories.4 This is where
having that knowledge would be significant.
Concerns for children who consume a vegetarian diet include whether they are getting
enough protein, fats, calories, vitamins and minerals that are essential for growth and
development, both physical and cognitive.5 Children can thrive with this diet, but it is helpful to
have a well-planned diet to ensure all nutrient needs are being met. Calcium intake has always
been in question, however there are plenty of plant sources that provide adequate calcium such as
dark leafy green veggies, fortified plant milks, sesame seeds, calcium-set tofu and citrus all
provide adequate calcium.5 Protein needs are a unnecessary concern for children who consume a
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Vegetarian Diets
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vegetarian diet, because just like adults their nutrient needs can be met with careful
planning and a varied diet.
Vegan diets have the same ability as vegetarian diets for protein consumption. There
are
plenty of plant-based proteins that meet the Daily Recommended Intakes (DRIs). There
are also
ways to supplement protein requirements through plant-based protein shakes for both
children
and adults. The biggest factor is to consume a wide variety of foods and have the
knowledge as
to which foods contain which essential nutrients for grocery shopping, cooking, and
meal
planning purposes.
I would advise a family member who is considering switching to a vegan or vegetarian
lifestyle to research everything using reputable sources for information. It would be wise
to write
down a list of questions and concerns that they would want addressed. I would also
advise them
to come talk to me and if I do not have the answer, then at least will know where to find
it. I
would advise them to investigate the different variations of this lifestyle, health benefits,
and
health concerns to see if it would be appropriate for them. I would also advise them to
discuss it
with a nutritionist, not their doctor. Medical students receive less than 20 hours of
nutrition
Vegetarian Diets
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References
1.Kebles A. Omega Z Diet for Weight Loss. Amazon; 2021.
2. Better Health Channel. Vegetarian and vegan eating. Vic.gov.au. Published 2012.
https://www.betterhealth.vic.gov.au/health/healthyliving/vegetarian-and-vegan-eating
3.13 Nearly Complete Protein Sources for Vegetarians and Vegans. Healthline. Published April
21, 2020. https://www.healthline.com/nutrition/complete-protein-for-
vegans#_noHeaderPrefixedContent
4.12 Mistakes to Avoid on a Vegetarian or Vegan Diet. Healthline. Published July 28, 2017.
https://www.healthline.com/nutrition/vegetarian-and-vegan-mistakes#TOC_TITLE_HDR_5
5.Busting Nutrition Myths: How Plant-Based Diets Are Healthy for Children & Families.
Center for Nutrition Studies. Published August 13, 2021. Accessed September 8, 2022.
https://nutritionstudies.org/busting-nutrition-myths-how-plant-based-diets-are-healthy-for-
children-families/
6.How Much Nutrition Education Do Doctors Get? NutritionFacts.org.
https://nutritionfacts.org/2017/06/08/how-much-nutrition-education-do-doctors-get/
7.Joan Salge Blake, Munoz KD, Volpe S. Nutrition : From Science to You. 4th ed. Pearson;
2019.
Vegetarian Diets
Appendix
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