Academy of Nutrition and Dietetics Position Stand on Vegetarian Diets for Adults 🌱
Are vegetarian diets suitable for health?
Vegetarian Dietary Patterns for Adults: A Position Paper of the Academy of Nutrition and Dietetics
Study Details
This new position stand outlined the current evidence on vegetarian diets for adults (healthy and clinically populations)📝
Here are the 7 key principles of healthy vegetarian and vegan diets ⬇️
Key Findings
1️⃣ CHOOSE A VARIETY 🎨
Eat a wide range of whole and minimally processed plant foods including vegetables, fruits, legumes, whole grains, nuts and seeds to cover your full nutrient spectrum.
2️⃣ FOCUS ON PRODUCE 🥕🍓
Make fruit and vegetables the foundation of every meal. Aim for colour and diversity to maximise micronutrient intake.
3️⃣ CONSUME PROTEIN REGULARLY 💪
Include protein-rich plant foods at each meal such as beans, lentils, chickpeas, tofu, tempeh, edamame, soy milk, seitan, seeds and nuts.
4️⃣ FOCUS ON FIBRE 🌾
Choose fibre-rich whole grains like oats, quinoa, barley, whole wheat, brown, black or wild rice to support gut and metabolic health.
5️⃣ CHOOSE UNSATURATED FATS 🥑
Prioritise healthy fats from nuts, seeds, avocados and plant oils to enhance nutrient absorption and cardiovascular health.
6️⃣ PROTECT MICRONUTRIENT INTAKE 🧠
Pay specific attention to nutrients that can be limited on plant-based diets such as vitamin B12, vitamin D, calcium, iron, iodine and choline.
7️⃣ BALANCE ENERGY INTAKE ⚖️
Eat enough calories to fuel training, daily activity and metabolism without chronic overconsumption.
Conclusion
Vegetarian and vegan diets can be employed with success in both athletic and non-athletic populations 🌱
However, it is strongly recommended to get support from a qualified nutrition practitioner (Registered Dietitian or SENR Nutritionist) to help identify target areas and work-around to endure adequate diet quality ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41474402/
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