June 2014: Question #2
Researchers identified reducing animal product consumption in order to increase sustainability of diets. What recommendations would you have for someone who is considering becoming vegetarian or vegan?
posted by Sammy Barbier @ 3:33 PM
11 comments
11 Comments:
I would first ask any client or patient who is considering becoming a vegan or vegetarian for their reasons or expectations for beginning such a diet. Being that my father in law is heavily involved in both the hog and cattle markets (and no, that does not mean that I maintain a bias...), I'm always interested in hearing why people choose to stop eating such foods.
In terms of recommendations, I would ask them what questions they have regarding the transition to vegan/vegetarianism and offer to explain to them alternative sources of vital nutrients such as vitamin B12, calcium and Iron because they will not be getting such nearly as much of these nutrients (nor will the amount that they do get be as biologically available) from a diet lacking in animal products. I would also want to ensure that they have A) done their own research regarding vegan/vegetarianism and that B) they continue to perform their own research on the topic to continually improve and refine their diet by trying new recipes, foods etc. While I'm not a proponent of absurd amounts of protein intake for optimal health as some are, I would also recommend that they ensure adequate protein status by really focusing on complementing protein sources ( I would use educational materials to explain to them and also provide them with take home materials) and also discussing what the RDA is and what the AMDRs for macronutrients are so that they have a more thorough understanding of how they can maximize their diet and minimize any risk of being in a protein, fat or V/M deficiency because of their diet.
It's all about making sure the client understands everything and maintains an adequate diet throughout the course of their "more sustainable" diet.
I would first discuss with them what it truly means to be vegan or vegetarian and which parts they plan to uphold. I would then discuss their motives and certain deficiencies they should be aware of. I would then provide scholarly resources for them. My father in law too raises Angus cattle...and I am biased.
I would educate the client about complete proteins and the vitamins/minerals they may be at risk for deficiencies. Vegans may need more education due to more restrictive diets. Providing them with recipes and meal plans may be helpful in order to make sure they are getting adequate calories. I've been a vegetarian athlete with the exception of Alaskan salmon for eight years and vegetarianism is easily obtainable. Being open to try new foods and cooking styles is important when following these diets. Motives are also a factor and should be discussed. Many people replace healthy proteins with insufficient alternatives because they think it is healthier or will help them lose weight, which isn't usually the case. Education is key.
I think it's very important to heavily emphasize protein sources for vegetarians. I feel a lot of people decide they're going to be vegetarian but then don't realize they'll lack essential vitamins and minerals like iron and B6. I would educate them on protein pairing such has having beans and rice to ensure they get all the essential amino acids necessary.
I agree with Arthur regarding asking them why they're doing it. If it's just for weight loss (some may think) or if it's an ethical reason. This could help formulate a more personal plan for the individual.
I think everyone's hit on the main points with this - educate, make sure they're getting adequate nutrients, determine motives. It is definitely possible to be healthy while avoiding meat and animal products, but it will take some effort on the consumer's part to make sure they are not putting themselves at risk for any deficiencies.
I like Haley's idea of educating on new ways to cook foods that some people may not think of that could help - such as cooking with cast iron cookware and avoiding steaming of some vegetables for too long(due to loss of nutrients) for a few examples.
It will also be very important to make sure they are getting enough protein in their diet. Luckily, there are a lot of alternatives available today - although they may not be the most sustainable options due to their high level of processing. Education is key for this population, and where we can be very helpful as RDs.
I have to agree with what everyone that has said education is the key with this one. There are a lot of misconceptions about vegetarianism and dispelling some of those myths are a good start. A vegetarian or vegan diet can definitely have some benefits if it's a well-planned diet, so it's important to educate people on what to focus on when they're eliminating an entire food group. Susan and Haley bring up some great points as well about being open to new foods and cooking methods.
I would ask about why they are considering becoming vegan or vegetarian. If it is not for ethical reasons, I would offer the option of making a gradual transition. For some people, making a radical change does not work well, and eventually they may revert to their current diet. If they make one or two small changes at a time, they may be more likely to improve the health and sustainability of their diet permanently. I would also talk about plant sources of important nutrients, and the importance of choosing healthy vegetarian or vegan foods.
One concern about people who want to become vegan or vegetarian is that they may be using the diet to mask an eating disorder. That is why it is important to determine their reason for the switch.
Jeanne brings up an excellent point about people eliminating meat from their diet to mask an eating disorder, and this is something to look out for. Any time you eliminate whole food groups there is a lot to take into consideration, and I think making this change gradually is a great idea.
I would first discuss the different types of vegetarianism with the client (lacto-vegetarian, pescatarian, etc.) just so they are aware of all the different options. I would then ask them their reasons for wanting to become a vegetarian or vegan. Then I would ask the client if they’ve thought of any barriers they might experience if they adopt a new diet, for example, fewer choices at restaurants or whether their family members will continue to eat meat. This may make the client realize that becoming a vegetarian could be a drastic lifestyle change for them. If the client still feels committed to adopting this new diet then I would help them decide which style of vegetarianism would best fit their food preferences and needs. I would then discuss protein intake and deficiencies that can occur with vegetarian and vegan diets. I would then discuss food options and complementary proteins.
Jeanne and Sammy make a great point about the (potential) dangers or concerns in suddenly eliminating any one food group from one's diet. Under ideal circumstances, the transition would be properly planned to ensure that the client has an idea of which types of foods can be great substitutes for many of the essential nutrients that meat provides in ample amounts. That way, when the client does officially eliminate any one type of food, they are cognizant of what can replace this food with little, to no, detriment to their overall health. This could be said to be especially the case with athletes.
The first thing I would do is find out what their plan is to achieve adequate levels of vitamins, minerals, and protein. So many people do vegetarianism in such an unhealthy manner by going carb overload because it's easy: breads, pastas, baked goods. Just ran into one of these vegetarians yesterday. Overweight and eating pasta like cray cray, but is completely convinced it's a healthy diet. Anyway, I would then want to talk to them about how they will get enough calories, without over-reliance on carbohydrate. It's also easy to get very dependent on overly processed foods from companies like Morningstar and all those, so I would want to do a label reading education on those product labels. I would definitely want to hear their dietary plan, and then start talking to them about what I thought might be missing. Arthur already hit it with the B12, iron, and calcium for the vegans.
Post a Comment
<< Home