FOR IMMEDIATE RELEASE JANUARY 24, 2012
Contacts: John Cunningham (410) 366-VEGE
Sonja Helman (410) 366-8343

The Everything Vegan Pregnancy Book

The Vegetarian Resource Group’s Nutrition Advisor, Reed Mangels, PhD, RD, has authored The Everything Vegan Pregnancy Book, published by Adams Media.

In this 304-page book, Mangels provides information about all aspects of a vegan pregnancy from choosing and working with a health care provider, to developing a vegan-friendly birth plan, to eating healthy throughout pregnancy and beyond.

Chapters include those focused on key nutrients including vitamin B12, iron, zinc, calcium, vitamin D, protein, and iodine. Other chapters address unique consideration in each trimester, labor and delivery, and breast feeding. Practical matters such as shopping, food safety, and social issues for vegans are also covered. The book is filled with helpful lists including top vegan sources of iron, zinc, and calcium; a vegan food guide for pregnancy; snack ideas; and essentials to pack for the hospital or birthing center.

The Everything Vegan Pregnancy Book also includes 150 recipes – from appetizers to desserts. Expectant parents can feast on Morning Cereal Bars, Tandoori Seitan, Cajun Collard Greens, and Apricot Ginger Sorbet.

Reed wrote the nutrition section for Simply Vegan published by The Vegetarian Resource Group. She co-authored the 2009 and 2003 Academy of Nutrition and Dietetics position papers on vegetarian diets. She is a Nutrition Editor for Vegetarian Journal.

Vegetarians do not eat meat, fish, or fowl. Vegans are vegetarians who also don’t use other animal products such as dairy or eggs. The Vegetarian Resource Group is a non-profit which educates the public about vegetarian and vegan diets. It publishes Vegetarian Journal, offers two $5,000 college scholarships to high school seniors who have promoted vegetarianism, and sponsors an e-mail list for parents of vegetarians (http://groups.yahoo.com/group/vrgparents/). For more information, call (410) 366-8343; write to VRG, P.O. Box 1463, Baltimore, MD 21203; or visit www.vrg.org.

To order The Everything Vegan Pregnancy Book, send $16.95 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; Call 410-366-8343 9AM to 5PM Monday to Friday; or visit http://www.vrg.org/catalog/index.php?main_page=product_info&cPath=1&products_id=81

Energy bars today are not just a source of calories but also pack in vitamins, minerals, fiber and some extras. Their consumption is increasing, whether consumed for a boost while running or a quick bite on the way to work. With a wide presence in the supermarkets, drugstores, and gyms, these portable sources of energy in tantalizing flavors like cool mint chocolate and cinnamon roll are difficult to miss. But, with an aisle full of choice, which ones are the best? Let’s find out.

Benefits of energy bars and who might benefit:

A wide range of energy bars are available that differ in taste and nutritional profile. They are most often consumed by two sections of the population – those who workout, hike or are athletes and those who look for a nutritious alternative to snacking or as a mealtime substitute. In all cases, energy bars are an easy access to calories for fast energy, which come from the carbohydrates, fats, and protein. Traditionally, energy bars relied on higher amounts of carbohydrates, with moderate amounts of fat and protein. Athletes prefer carbohydrates for short-term, maximum performance as required for sprinting. Fats provide longer-term, more sustained energy that is helpful for endurance events such as cross-country skiing or snowshoeing. Proteins are the least efficient source of energy and are used primarily to maintain and repair body tissues. When consumed before or during a workout, energy bars help combat fatigue, and prevent the stores of blood glucose and muscle glycogen from falling too low before peak performance. Energy bars consumed after a workout act as a rich source of carbohydrate to refuel muscles and replace lost nutrients.

Energy bars are also convenient for those days when there is no time for breakfast or to replace a meal for those wanting to lose weight. With flavors like chocolate chip cookie dough and cappuccino mocha swirl, they sound, look and taste a lot like desserts, however, they are a better alternative to a bar of ice cream or a bag of chips, as the latter are high on calories and low in nutrients. Consumers in this category benefit from energy bars that are higher in protein and fiber and provide sufficient vitamins and minerals to compensate for those that would have been found in the skipped meal. Small serving size helps to lower the calorie intake. Half-size versions of energy bars are also becoming popular as sources of enough energy right before and after a run, as a perfect nutritious snack with mid-afternoon coffee, or to satisfy the after-meal craving for a dessert.

Nutritional profile of energy bars

Check the detailed chart for a listing of sizes, calories and nutritional info of major vegan energy bars.

Calorie content of energy bars range from about 100 to 400 calories per bar; however, it’s important to note the serving size of the bar on its nutrition fact label. Lower-calorie energy bars range from 25 — 45 grams, while the higher-calorie energy bars are close to twice the size.

Carbohydrate ranges between 12 to 49 grams per bar. Most contain a blend of complex carbohydrates such as whole grains (rice, oats) with simple carbohydrates (raisins, dried fruit, figs, fruit concentrates), in addition to sugars (brown-rice syrup or high-fructose corn syrup). Some energy bars, for example, Clif and Larabar do not contain high-fructose corn syrup or any other refined ingredients.

Protein content ranges from as low as 2 grams to as high as 14 grams per bar. Most energy bars have 3 to 7 grams of protein. The source of protein in vegan bars is often soy protein. High protein energy bars are not necessary for people who get enough protein from their diets.

Fat content of energy bars ranges between 2 and 25 grams. For athletes, fat is a sustained source of energy for longer events; however, it can also slow digestion and keep fuel from getting to the muscles. It may also cause stomach upset, and thus is not recommended, before a race or bike ride. Consumers must also watch out for the bad type of fat (saturated fat) as some energy bars do contain higher amounts of it.

Fiber content of energy bars ranges between 1 and 12 grams. Fiber helps slow the absorption of sugar, creating a steady increase and decline in blood sugar levels for more sustained energy. Too much fiber, however, may slow digestion and can make you take extra pit stops during a race or workout. Before a workout energy bars with no more than 5 grams of fiber should be chosen (1). However, if used as a meal substitute or a snack, higher-fiber varieties are fine. They’ll postpone hunger cravings and promote a feeling of fullness. Some manufacturers also add functional dietary fibers such as Inulin that, in addition to a fiber source, holds in moisture, thus keeping the energy bars fresher longer.

Fortification of energy bars with vitamins and minerals is common. When used as a snack or meal replacement, this vitamin-mineral fortification can help make up for deficiencies in the diet. In addition, extra antioxidants, including vitamin C, vitamin E and beta-carotene, may help prevent oxidative damage caused by exercise. Choose an energy bar with no more than 100% of the recommended daily allowance for vitamins and minerals (2).

Organic ingredients: Some energy bars such as Organic Food Bar, Pure Organics, and Nature’s Path bars are made entirely out of organic ingredients, while others like Odwalla and Clif contain non-organic ingredients as well.

What could go wrong with over consumption of energy bars?

Energy bars as a portable source of quick energy or a snack in a time crunch situation are better than munching on a candy bar or keeping the stomach empty. However, if the number of energy-bar wrappers start to outnumber real food, it is important to become reacquainted with fruits, vegetables and other wholesome foods. Over consuming energy bars is not advisable for the following reasons:

1. A diet rich in energy bars might lack variety and might result in displacing natural foods from the diet. For example, one may often choose a “Chocolate Brownie Bar” instead of a pre-exercise fruit; or dieters often substitute natural and whole foods with energy bars, however, fresh fruits and vegetables are the most health-protective foods. With low intake, it is possible to end up with a lower intake of fiber, health protective phytochemicals and other important nutrients.

2. The human body needs a balanced amount of nutrients and it could potentially be easy to consume mega doses of vitamins and minerals, especially if energy bars are consumed in addition to a multivitamin or mineral supplement and fortified foods such as breakfast cereals.

Some tips to make the best use of energy bars.

• Read the nutrition label before choosing an energy-bar. Since the carbohydrate, protein, fat and fiber content varies widely, choose one that meets your needs. Also, bars containing high-fructose corn syrup or palm kernel oil contain more than desirable amounts of sugar and saturated fat, so watch out!
• Drink at least 12 ounces of water with each energy-bar, whether working out or eating it as a snack at your desk.
• If using an energy bar as a nutritious snack or a meal replacement:
  • Look for a bar that has at least 3 g of fiber, is high in protein and is fairly low in saturated fat and sugars. Super-sized protein content of some energy bars is not advisable.
  • Pay attention to the total calories. Consider eating half a bar to keep your caloric intake within limits.
  • Supplement the bar with a banana, dried apricots, raisins, orange juice, yogurt or other wholesome, unrefined snack food for more balanced nutrition.
• During exercise or sporting events
  • Eat energy bars slowly and aim to eat one bar per hour of exercise.
  • Opt for energy bars with no more than 8 to 10 grams of protein, before or during exercise.
  • Remember to supplement with real food for day-to-day snacking.
• Eat a variety of energy bars with natural ingredients but whenever possible replace them with whole grain bagels, nuts, peanut butter, apples, carrots, and other healthy snacks.
• If you have specific medical conditions such as diabetes, consult a Registered Dietitian or your physician. They can advice on which energy bars would be suitable for specific health conditions.

A perfect energy bar is one that meets your nutritional needs and taste preference. The real key to finding out which bar works best for you is to experiment. Whether for snacking or exercising buy a few different brands and test them to find the energy bar that’s light on your stomach, tastes good and fuels your muscles for your workout. If chosen wisely, they can be a great ‘traveling’ fuel and better than candy bars, but don’t forget to eat a variety of wholesome foods!

References:

1. Applegate, Liz.  Nutrition: Taking the bar. Runner’s World  (Oct 1998): 24(3).
2. Lofshult, Diane.  Energy bar exam. IDEA Fitness Journal  (June 2006): 81(1).

To see the nutritional values of many common vegan energy bars, click here.

Iodine in a Vegan Diet
published at One Green Planet.

For more information on a healthy vegan diet, see the Nutrition section of our website.
]]> http://www.vrg.org/blog/2011/08/24/iodine-in-a-vegan-diet/feed/ 0 http://www.vrg.org/blog/2011/05/12/omega-3s-in-flax/ http://www.vrg.org/blog/2011/05/12/omega-3s-in-flax/#comments Thu, 12 May 2011 13:00:05 +0000 The VRG Blog Editor http://www.vrg.org/blog/?p=1760 A reader asked about an article she read that said “Not all omega-3’s are created equal. Those from flax (called ALA) don’t have all the benefits (such as helping with heart health) when compared with the omega-3’s derived from fatty fish such as salmon and tuna (called DHA and EPA).”

Reed Mangels, PhD, RD responded:

Thanks for your note. The article that you read wasn’t quite the whole picture. While the kind of omega-3 fatty acid found in flax (alpha-linolenic acid) does not have the same effect in terms of lowering triglyceride levels as EPA and DHA do, it has other benefits that are similar to those of DHA and EPA. Higher intakes of alpha-linolenic acid are associated with a reduced risk of heart attacks and fatal heart disease.

Our bodies are able to make some DHA and EPA from alpha-linolenic acid. The rates of production of DHA and EPA are quite low, however, so some people who do not have dietary sources of DHA and EPA choose to take supplements of these fatty acids. Vegan DHA and EPA supplements are available from vegan stores like The Vegetarian Site, Vegan Essentials, and Pangea. The supplements are made from microalgae.

The jury is still out as to whether or not vegans need to use supplements of DHA and EPA. One expert has said, “It is important to note the absence of reported adverse health effects in this population [vegans] that consumes no fish.” Vegetarians, including vegans already have very low rates of death from heart disease.

You may also be interested in these articles from Vegetarian Journal.

http://www.vrg.org/journal/vj2005issue3/vj2005issue3hotline.htm
http://www.vrg.org/journal/vj2001sep/2001sepomega3.htm
http://www.vrg.org/journal/vj2007issue1/vj2007issue1.pdf
http://www.vrg.org/journal/vj2009issue2/2009_issue2_nutrition_hotline.php

To join The Vegetarian Resource Group and subscribe to Vegetarian Journal, go to
http://www.vrg.org/catalog/index.php?main_page=index&cPath=3

Can I be a vegan athlete?

Sports Nutrition Guidelines For the Vegetarian
http://www.vrg.org/nutshell/athletes.htm

http://www.vrg.org/links/#Athletes

Vegetarian Action
http://www.vrg.org/journal/vj2002issue1/2002issue1action.htm

Vegetarianism and Tennis: A Natural Partnership
http://www.vrg.org/journal/vj2006issue2/vj2006issue2action.htm

Chef Ralph Estevez
http://www.vrg.org/journal/vj2008issue3/action.htm

Dwayne DeRosario: Message from the Yards
http://www.vrg.org/journal/vj2001nov/2001novdwayne.htm

Vegan Weightlifting: What Does the Science Say?
http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm

The Vegan Teen Athlete
http://www.vrg.org/journal/vj2010issue1/2010_issue1_vegan_teen_athlete.php

You Don’t Have to Eat Meat to Build Muscle
http://www.vrg.org/journal/vj2003issue1/vj2003issue1scientific.htm

Updated Vegan Guide to Leather Alternatives
http://www.vrg.org/blog/2010/12/27/updated-vegan-guide-to-leather-alternatives/

Bringing Cruelty-Free Athletic Gear and Wear to the Masses
http://www.vrg.org/journal/vj2008issue1/vj2008issue1veggiebits.htm

To subscribe to the Vegetarian Journal and receive the complete print version, click here.

Features

From Veal to Vegan, Creole Style
Laissez les bon temps rouler with Meryl Austin Cryer's Louisiana recipes.

How Many Youth in the U.S. Are Vegetarian?
The latest VRG-Harris Poll finds out more about 8- to 18-year-olds.

Secrets of the Seasonal Vegan
Debra Daniels-Zeller creates adaptable dishes to use year-round.

L-Cysteine in McDonald's Pies
Jeanne Yacoubou, MS, learns that this ingredient is animal-derived.

Making The Cover
Linda Long brings vegan food and photography to an NYC high school.

More Research Findings
Get updates on vegan chondroitin, American Airlines' vegetarian
options, and Blind Faith Café's cheeses from Jeanne Yacoubou, MS.

Cooking with Coconut Flour and Sugar
Chef Nancy Berkoff gives a crash course on these baking ingredients.

Departments

Nutrition Hotline

Note from the Coordinators

Letters to the Editors

Scientific Update

Vegan Cooking Tips
Very Berry Cuisine, by Chef Nancy Berkoff

Notes from the VRG Scientific Department

Veggie Bits

Book Reviews

Catalog

Vegetarian Action
Buykind.com Promotes Vegan Food and Products, by Erin Smith

Back Cover
Updated Guide to Food Ingredients Now Available
and Want to Volunteer or Intern with VRG?

Thanks to Celina Chung for her help in converting these articles to HTML!

This article originally appeared in Vegetarian Journal Issue 2 2009.

Vitamin D has been in the news a lot lately. Researchers are looking at whether it plays a role in a multitude of diseases ranging from multiple sclerosis to depression to cancer. Vitamin D has long been known to be important for bone health and is being added to foods like orange juice and to many brands of calcium supplements. Vitamin D has always been looked on as an unusual vitamin because, unlike any other nutrient, our bodies can actually make a substantial amount of vitamin D. Add in the fact that it acts more like a hormone than a vitamin, and you can see why there’s a lot to know about vitamin D.

We’ve recently heard from several readers who have had their blood checked for vitamin D and were surprised to learn that they were considered vitamin D deficient. They wrote asking us about vegan sources of vitamin D, the role of sunlight exposure, and what kind of supplements to use. We realized that it’s a good time to answer some questions about vitamin D.

What Does Vitamin D Do?

Vitamin D is best known for its role in bone health – it helps our body absorb calcium. When vitamin D is deficient, we absorb very little calcium. That’s the main reason that calcium supplements often also contain vitamin D. If calcium is not absorbed due to a vitamin D deficiency, the result is weaker bones that are more likely to fracture.

More recent studies also suggest that older people with lower blood levels of vitamin D are more likely to lose their balance and fall, possibly because of vitamin D’s role in promoting muscle function.¹ Higher blood levels of vitamin D have been associated with a lower risk of colon and breast cancer in some age groups.²

In addition, lower rates of heart attacks, strokes, multiple sclerosis, arthritis, and depression have also been reported in people with higher blood levels of vitamin D.^2,3

Where Do We Get Vitamin D?

Vitamin D comes from two places – we take it into our bodies in foods and supplements, and our bodies produce it after sunlight exposure. Vitamin D is found naturally in only a few foods like fatty fish (for example, cod liver oil) and egg yolks. Because there are so few natural dietary sources, vitamin D is added to foods such as fortified soymilk, fortified juice, fortified breakfast cereals, cow’s milk, and margarine. (Vegan spreads like Earth Balance do not have vitamin D added.) Typically, soymilk is fortified with vitamin D2, the vegan form of vitamin D, while cereals, juice, and margarine are fortified with vitamin D3 derived from sheep’s wool. If the label on a fortified food doesn’t say what form of vitamin D is used to fortify the food, you can contact the company.

Recently, United States Department of Agriculture (USDA) scientists reported that mushrooms that had been exposed to ultraviolet B light for 5 minutes had very high levels of vitamin D, close to 3,500 International Units (IU) in a 1-cup serving.⁴ These vitamin D-containing mushrooms are expected to be commercially available in the next few years and will be a plantbased source of vitamin D.

Besides vitamin D from food and supplements, our bodies are able to make vitamin D when our skin is exposed to ultraviolet B rays from sunlight under certain conditions. It doesn’t take much sun to stimulate vitamin D production, just 5 to 30 minutes on arms and legs twice a week. However, this sunlight exposure only works at certain times of day and in certain seasons above certain latitudes (or below certain latitudes if you’re in the Southern Hemisphere). Vitamin D production is highest when the sun’s rays are most intense – between 10 a.m. and 3 p.m. during the summer months. In locations above 42 degrees north latitude (Chicago, Boston, and Portland, Oregon, for instance), vitamin D production does not occur from late October through early March. Even as far south as Atlanta (about 35 degrees north latitude), vitamin D production doesn’t occur from November to February.²

Factors like sunscreen use, darker skin pigmentation, clothing, pollution, and aging can reduce the amount of vitamin D we produce. Because of this and because of concerns about sun exposure leading to skin cancer, many people feel safer relying primarily on foods or supplements for vitamin D.

How Much Vitamin D Do We Need?

The current recommendation for vitamin D is 200 IU per day for children and adults up to 50 years old, 400 IU for 51-70 year olds, and 600 IU for those age 71 years and older.5 These recommendations are more than 10 years old. Because of more recent research on the role of vitamin D, experts are suggesting intakes of 800 IU or more per day for the average adult and 400 IU for children, with higher intakes recommended to treat deficiency.^2,6

Can We Get Too Much Vitamin D from Food or from Supplements? Will Our Bodies Make Too Much Vitamin D?

It is possible to get too much vitamin D, especially by overdoing supplements. Excess vitamin D can cause the body to absorb too much calcium and can lead to kidney damage. The highest safe level of vitamin D for people to take is controversial, with some researchers using up to 10,000 IU per day without seeing problems.² A conservative recommendation is to stay below 2,000 IU per day.⁷ If you have had kidney stones, check with your health care provider before going above 1,000 IU per day.⁷

Don’t worry about producing too much vitamin D following sun exposure because your skin stops producing it once you’ve had enough. It’s still a good idea to limit sun exposure, however, because of the link between sun exposure and skin cancer.

Is Vitamin D a Special Concern for Vegans?

A vegan diet can be planned to provide adequate amounts of vitamin D through use of fortified foods like fortified soymilk. Any person, whether vegan or not, who does not include good sources of vitamin D in his or her diet or take vitamin D supplements can be at risk for not getting adequate vitamin D, especially if sunlight exposure is limited. Some studies have found that vegans have lower vitamin D intakes than do lactoovo vegetarians or meat-eaters.⁸ This may be because cow’s milk (a source of vitamin D) is a more common part of the daily menu for non-vegans than vitamin D fortified foods are for vegans.

What Happens If Someone Doesn’t Get Enough Vitamin D?

A vitamin D deficiency leads to nutritional rickets, a condition that causes weak and deformed bones in babies and children. Symptoms can include a delay in learning to walk, low height-for-age, and bowing of the legs and arms. Rickets rarely occurs in the U.S., but a recent outbreak of cases has raised concerns that children are not getting enough vitamin D.

In adults, not getting enough vitamin D can increase risk of osteoporosis and other diseases.

What’s The Difference Between Vitamin D2 and Vitamin D3?

Two different forms of vitamin D are used in supplements and fortified foods. Vitamin D2, also called ergocalciferol, is manufactured through the ultraviolet irradiation of a substance called ergosterol that comes from yeast. Vitamin D2 is vegan.

Vitamin D3, also called cholecalciferol, is made by the ultraviolet irradiation of a substance derived from sheep’s wool. Some research suggests that vitamin D2 and vitamin D3 are absorbed equally well,⁹ although other studies suggest that vitamin D3 is better absorbed.¹⁰ If you are treated for a vitamin D deficiency, you may find that your health care provider recommends taking a higher dose of vitamin D2 than of vitamin D3 to compensate for possible differences in absorption.² This is an area of active research that we will continue to follow.

What About Vitamin D For Breast-fed Babies?

Breast milk is the ideal food for infants. Human milk, however, contains little vitamin D. If a nursing mother is vitamin D-deficient, her breast milk will be even lower in vitamin D than usual. To prevent vitamin D deficiency in breast-fed babies, the American Academy of Pediatrics recommends that breast-fed babies be given a 400 IU/day vitamin D supplement beginning within the first few days after birth.⁶

Another possible way to prevent vitamin D deficiency in a breast-fed infant is for the mother to take a vitamin D supplement daily containing up to 4,000 IU of vitamin D.¹¹ High-dose vitamin D supplements, used by the lactating mother, have been shown to markedly increase breast milk vitamin D content.^11,12 While there is some possibility that a baby will be able to make adequate vitamin D following sunlight exposure, there are many factors that interfere with vitamin D production (skin pigmentation, pollution, season, amount of clothing, location, and sunscreen). This is why supplemental vitamin D is recommended.

Vitamin D Sources for Vegans

These products are examples of foods and supplements that contain vitamin D. Because product formulations change, check labels to get the most recent information. Vitamin D on a label is expressed as a percent of the Daily Value for vitamin D. The Daily Value is 400 IU, so a product that contains 25 percent of the Daily Value for vitamin D would contain 100 IU of vitamin D.

References:

1. Dawson-Hughes B. 2008. Serum 25-hydroxyvitamin D and functional
   outcomes in the elderly. Am J Clin Nutr 88:537S-40S.
2. Holick MF. 2007. Vitamin D deficiency. N Engl J Med 357:266-81.
3. Peterlik M, Cross HS. 2005. Vitamin D and calcium deficits predispose
   for multiple chronic diseases. Eur J Clin Invest 35:290-304.
4. Calvo MS, Garthoff LH, Feeney MJ, et al. “Light exposed mushrooms:
   From development to market of naturally enhanced plant sources of
   vitamin D.” Proceedings of the 5th International Congress on Vegetarian
   Nutrition. Loma Linda, CA; March, 2008.
5. Food and Nutrition Board, Institute of Medicine. Dietary Reference
   Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.
   Washington: National Academy Press, 1997.
6. Wagner CL, Greer FR, and the Section on Breastfeeding and
   Committee on Nutrition. 2008. Prevention of rickets and vitamin D
   deficiency in infants, children, and adolescents. Pediatrics 122:1142-52.
7. Liebman B. Are you Deficient? Nutrition Action Healthletter Nov.
   2006; 23:1, 3-7.
8. Davey GK, Spencer EA, Appleby PN, et al. 2003. EPIC-Oxford:
   lifestyle characteristics and nutrient intakes in a cohort of 33,883 meat-eaters and 31,546 non meat-eaters in the UK. Public Health Nutr
   6:259-68.
9. Holick MF, Biancuzzo RM, Chen TC, et al. 2008. Vitamin D2 is as
   effective as vitamin D3 in maintaining circulating concentrations of
   25-hydroxyvitamin D. J Clin Endocrinol Metab 93:677-81.
10. Armas LAG, Hollis BW, Heaney RP. 2004. Vitamin D2 is much less
    effective than vitamin D3 in humans. J Clin Endocrinol Metab
    89:5387-91.
11. Kovacs CS. 2008. Vitamin D in pregnancy and lactation: maternal,
    fetal, and neonatal outcomes from human and animal studies. Am
    J Clin Nutr 88(suppl):520S-8S.
12. Basile LA, Taylor SN, Wagner CL, et al. 2006. The effect of highdose
    vitamin D supplementation on serum vitamin D levels and milk
    calcium concentration in lactating women and their infants. Breastfeed
    Med 1(1):27-35.

For starters, gaining weight for a vegetarian athlete is the same as gaining weight for any athlete. First, you want to look at what you are eating, how much, and your training routine. To gain weight at your current activity level, all you need to do is simply add extra calories to your diet. In general, an extra 250 to 500 calories per day can lead to a 1/2 to 1 pound weight gain, respectively, per week. For example, if you eat the way you usually do, but add an extra 250 calories everyday for a week, at the end of that week you should gain 1/2 pound. Similarly, if you eat the way you usually do, plus an extra 500 calories everyday for a week, by the end of that week you should gain 1 pound. The amount of calories you choose to add are based upon the amount of weight you want to gain. If you desire to gain less than 10 pounds add an extra 250 calories to your daily intake. If you desire to gain more than 10 pounds, add an extra 500 calories to your daily intake.

Adding calories to your diet is easy. All you have to do is add more snacks throughout the day or add extra calories to the foods you eat. It is important that you add calories with healthy items to provide more vitamins and other nutrients in your diet. Below is a list of 250 calorie and 500 calorie healthy snack ideas. Try adding one or more of these ideas every day to help gain weight. Also listed are ways to add calories to your foods. When you don't have time for snacking, this is a good way to increase the calories in your food without having to plan another meal.

There is no need to eat more than 500 extra calories per day for higher weight gain. Evidence has shown that exceeding more than 500 calories per day and gaining more than 1 pound per week is not beneficial to the athlete. A greater than 1 pound weight gain a week can lead to an increase in fat mass and a reduction in muscle mass. Extra body fat and less lean muscle can slow an athlete down and make it harder to compete. Once you reach your goal weight, continue to eat about the same amount to maintain your weight gain.

If your training routine becomes more intense, you will need to increase the amount of calories you are eating just to maintain your weight. If you are increasing your caloric intake, but are still having a hard time gaining weight during training, you may need to focus more on increasing calories during your off-season. During your off-season you lead a more relaxed life style and it's easier to put on pounds. To gain weight during this time, simply follow the recommendations for adding calories.

250 Calorie Snack Ideas

• 2 Slices Whole Wheat Bread WITH 1 Tbs Peanut Butter, 1 Tbs Jelly
• 1 cup Orange Juice with Calcium AND 6 oz Soy Yogurt
• 1 Odwalla Bar
• 1 Clif Bar
• 1 Whole Wheat Pita Pocket WITH 5 Tbs Hummus
• 1/2 cup Guacamole WITH 1-1/2 cup Celery Sticks AND 1/2 cup Soy Milk
• 1 Medium Apple WITH 1 Tbs Almond Butter
• 1/4 cup Mixed Nuts WITH 1-1/2 Tbs Raisins
• 1 Crunchy Granola Bar AND 1/2 cup Soy Milk
• 1 oz Hard Pretzels AND 1 cup 100% Cranberry Juice

500 Calorie Snack Ideas

• 1 Whole Wheat Bagel WITH 2 Tbs Almond Butter, 1/2 Medium Sliced Banana
• Fruit Smoothie WITH 1-1/2 cup Soy Milk, 1 cup Orange Juice with Calcium, 1 Medium Banana, 10 Large Strawberries, 1 cup Blueberries
• 1/2 cup Almonds WITH 1/4 cup Dried Cranberries
• 1 Whole Wheat English Muffin WITH 2 Tbs Earth Balance Margarine, 2 Tbs Jelly AND 1/2 cup Soy Milk
• 3/4 cup Black Bean Dip WITH 1 cup Tortilla Chips
• 1 Slice Wheat Bread WITH 1 Tbs Peanut Butter AND 1 cup Sweetened Applesauce AND 1 cup Soy Milk
• 10 Whole Wheat Crackers (Triscut) WITH 1/2 cup of Hummus
• 2 cups Lentil Soup AND 1 Whole Wheat Roll AND 1/2 cup Orange Juice with Calcium

Tips for Adding Calories to Foods

1. Add Earth's Best Margarine or other vegan margarine (100 calories per tablespoon), Flax Seed Oil (120 calories per tablespoon) or Canola Oil (120 calories per table spoon) to stir-frys, sandwiches, vegetables, cooked cereal, breads, pasta, and rice.
2. Add Wheat Germ (25 calories per tablespoon) to hot cereals, pastry, cake, and pancake batters and casseroles.
3. Add Veganaise or Oil-based Salad Dressing (90 calories per tablespoon) to sandwiches, salads, and sauces on cooked vegetables.
4. Add Vegan "Sour Cream" (43 calories per tablespoon) and Vegan "Cheeses" (50 calories per oz) to potatoes, casseroles, dips, sauces and baked goods.
5. Add Silk Soy Creamer (15 calories per tablespoon, 240 calories per cup) to smoothies, hot and cold cereals, pastry, cake, and pancake batters, and puddings .
6. Add Nuts (82 calories per 1/2 oz) and Dried Fruit (86 calories per 1/2 cup) to hot and cold cereals, yogurts, salads, cooked vegetables, and stir-frys.

Carole Davis
Co-Executive Secretary of the Dietary Guidelines Advisory Committee
Center for Nutrition Policy and Promotion
U.S. Department of Agriculture
3101 Park Center Drive, Room 1034
Alexandria, VA 22302

July 13, 2010

Comments submitted electronically at www.dietaryguidelines.gov

Dear Ms. Davis:

The Vegetarian Resource Group is a nonprofit educational organization that works with individuals, consumer groups, food companies, professional associations, government agencies, academic institutions, and other relevant constituencies to disseminate accurate information and sound advice to the public concerning vegetarian diets.

We were extremely impressed with the thoroughness of the recent Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. The report makes a clear and compelling case for a rapid shift in the American diet to one that is more plant-based. The evidence-based approach used throughout the report allows readers to understand the basis for the recommendations that are made. This is an impressive report and we commend and thank the committee members for their diligence.

In an earlier letter we stated, “As advocates for people who choose to follow a vegetarian diet, we believe that the Dietary Guidelines should include information about vegetarian diets. This has been done somewhat in the past with suggestions for alternatives to meat products but information is limited. “We were quite pleased to see that this report contains a much more extensive discussion of vegetarian diets than previous reports.

We hope the following suggestions will be considered when finalizing the report.

1. Decrease or eliminate emphasis on combining plant proteins.

The need to combine plant proteins is repeatedly stressed throughout the report. For example, the Executive Summary states, “Plant proteins can be combined to form complete proteins if combinations of legumes and grains are consumed. Plant-based diets are able to meet protein requirements for essential amino acids through planning and offer other potential benefits, such as sources of fiber and nutrients important in a health-promoting diet.” Part D, Section 4, Protein states, “Individuals who restrict their diet to plant foods may be at risk of not getting adequate amounts of certain indispensable amino acids because the concentration of lysine, sulfur amino acids, and threonine are sometimes lower in plant than in animal food proteins. … Vegetarian diets that include complementary mixtures of plant proteins can provide the same quality of protein as that from animal protein. Education is needed for those designing diets containing complementary proteins for consumers switching to a more plant-based diet.”

While protein combining may be necessary in situations of extremely limited food choices, there is no evidence of protein or amino acid deficiencies in those eating plant-based, vegetarian, or vegan diets in countries where a variety of foods are readily available. A classic review of plant proteins supports the lack of evidence for combining proteins, even on a daily basis and says, “Although protein and amino acid requirements are conventionally expressed as daily rates (of intake) there is no implication that these amounts must be consumed each and every day. Therefore, it is not essential, at least in adults, that daily intakes of protein, or presumably of each indispensable amino acid, must equal or exceed the physiological requirement; it is apparently sufficient for the average intake over a number of days to achieve this level.” Our concern is that over-emphasis of this concept or of the need to carefully plan a plant-based diet will lead people to avoid potentially health-promoting plant-based, lacto-ovo vegetarian, and vegan diets. Even without stressing the concept of protein combination, the food patterns that accompany this report ensure that a variety of protein sources will be eaten. For example, the vegan food pattern includes grains, beans and peas, soy products, nuts and seeds, and (non-dairy) milk.

Additionally, there is no evidence of deficiencies of lysine, sulfur amino acids, and threonine in those who restrict their diet to plant foods.

2. Clarify information on plant-calcium sources and on the risk of fractures associated with vegan diets.

The report describes vegetable sources of calcium as being of limited bioavailability. For example, Part D, Section 2, Nutrient Adequacy states, “In addition, many vegetables contain calcium, another nutrient of concern; although the bioavailability of calcium in these foods is limited.” and “Some plant foods contribute calcium that is well absorbed, but the large quantity of these plant foods that would be needed to provide the equivalent amount of calcium found in 8 ounces of fluid milk may be unachievable for many.”

A number of dark green leafy vegetables contain significant amounts of bioavailable calcium. The research on this topic has been summarized in a review article by Weaver and Plawecki. Along with calcium that is better absorbed than calcium from dairy products, vegetables such as kale, turnip greens, broccoli, and Brussels sprouts also supply vitamin C, iron, potassium, vitamin A, and other key nutrients. As the report states, “calcium naturally occurring in foods is the recommended source.” Consideration should be given to increasing recommendations for these vegetables, especially as a source of calcium. Weaver and Plawecki’s review indicates that approximately 1 cup of turnip greens or 1.5 cups of Chinese cabbage or mustard greens would provide calcium equivalent to that found in 8 ounces of fluid milk. This certainly sounds possible for many to achieve, as a replacement for 1 or 2 cups of milk or milk equivalents.

The report states, “Vegan diets may increase risk of osteoporotic fractures.” Evidence is limited to support this statement. The EPIC study in the U.K. did find a higher rate of fractures in vegans but the difference in rates disappeared when the analysis was restricted to subjects who consumed at least 525 mg/day of calcium. This suggests it is total calcium intake rather than a vegan diet that affects fracture risk.

3. Provide specific information about foods to avoid/eat less.

We find recommendations such as the following to clearly indicate which foods should be emphasized: “2. Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds.” In contrast, the following type of statement does not provide specific guidance as to which foods should be avoided or limited: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients”. Major sources of solid fats have been identified as cakes, cookies, pies, doughnuts, granola bars, regular cheese, sausage, franks, bacon, ribs, pizza, fried white potatoes, and dairy-based desserts, such as ice cream. A clear statement that these foods should be modified (for example cheeseless and meatless pizza, baked fries, sorbet) or limited would add clarity to the recommendations. We are surprised that a marked reduction in processed meat intake is not strongly and specifically recommended based on the reported findings of a 42% higher risk of CHD and 19% higher risk of type 2 diabetes associated with processed meat as well as the possible relation between processed meat and colorectal and prostate cancers (as discussed in Part D, Section 4, Protein).

4. Reconsider the use of 3 cups milk-equivalents per day.

Although Appendix E-3.6 compares meal plans containing 3 cups of milk-equivalents to those containing 0 cups of milk-equivalents, we do not, see a comparison of meal plans with 1 or 2 cups of milk-equivalents and with appropriate increases in servings of alternative sources of key nutrients (e.g. calcium, vitamin D, potassium) such as dark green leafy vegetables, fortified foods, dried beans, and soy products. Many Americans do not use 3 cups of milk-equivalents daily; it seems more realistic to promote alternative sources of key nutrients. Additionally, no consideration has been given to the environmental impact of the substantial increase in dairy product production that would be needed to meet these recommendations.

5. Recommend expanded vegetarian and vegan choices in the School Meals Program.

The report clearly identifies a need to “Improve foods sold and served in schools, including school breakfast, lunch, and after-school meals and competitive foods so that they meet the recommendations of the IOM report on school meals (IOM, 2009) and the key findings of the 2010 DGAC. This includes all age groups of children, from preschool through high school.” The sections of this report supporting the health benefits and nutrient adequacy of vegetarian diets clearly indicate the need for increased provision of vegetarian and vegan options in school meals. We suggest that a recommendation be included in this report supporting expanded vegetarian and vegan choices in school meals.

We applaud the Committee’s decision to include specific recommendations for future research and are hopeful that funding will be available for studies on plant compared to marine n-3 fatty acids; the development of better methods of conducting cohort studies of populations consuming plant-based diets compared to animal based diets, including defined classifications of vegetarian and “near vegetarian” eating patterns and more specific impacts of dried beans and peas on health; key nutrients in plant-based diets including calcium, iron, vitamin B12, and protein quality, especially in children and the elderly; and development of better assessment tools to classify vegetarian patterns in epidemiologic studies. Research in these areas would be of significant benefit to those consuming plant-based, vegetarian, and vegan diets. We especially support the allocation of funds for studies of food intakes of vegetarians and vegans so that separate patterns can be developed based on actual proportionate consumption of plant foods in all groups.

We appreciate the committee’s work on Dietary Guidelines 2010 and its solicitation of these public comments.

Sincerely,

Reed Mangels, PhD, RD, LD, FADA
Nutrition Advisor, The Vegetarian Resource Group

Charles Stahler
Co-Director, The Vegetarian Resource Group

Debra Wasserman
Co-Director, The Vegetarian Resource Group

1. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr. 1994;59:1203S-12S.

2. Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994;59(suppl):1238S-1241S.

3. Appleby P, Roddam A, Allen N, Key T. Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford. Eur J Clin Nutr. 2007;61:1400-1406.

4. Micha R, Wallace SK, Mozaffarian D. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: A systematic review and meta-analysis. Circulation. 2010;121:2271-83.

Hi Reed-
Thank you for answering my question. I have been a vegan for six years and have a degree in analytical chemistry. I read your 2007 article carefully several times. Do you feel that attempting to optimize the la to ala ratio is a valid measure?

Since vegan diets contain little or no DHA or EPA, people on vegan diets get these fatty acids by making them from alpha-linolenic acid. The rate of production of EPA and DHA from alpha-linolenic acid is very low. The reader’s question is whether or not changing the ratio of linoleic acid (LA) to alpha-linolenic acid (ALA) will result in a higher production of EPA and DHA. The same enzyme acts on both LA and ALA, so the thinking behind adjusting their ratio is that if there is less LA and more ALA for the enzyme to deal with, more ALA might be converted to DHA and EPA. Studies where the ratio of LA:ALA has been adjusted have had inconsistent results. There does not seem to be any disadvantage, however, to striving for a lower ratio of LA:ALA and a lower ratio might result in more EPA and DHA production. Some experts recommend a ratio of 2:1 to 4:1 for vegetarians. Several dietary changes can help to achieve a lower LA:ALA ratio:

• Use cooking oils that are rich in monounsaturated fats. Monounsaturated fats by themselves do not affect the LA:ALA ratio and, if substituted for oils high in LA, will result in a lower ratio. Oils that are high in monounsaturated fats include olive oil, canola oil, high-oleic sunflower oil, and high oleic-safflower oil.
• Consume adequate amounts of ALA. See http://www.vrg.org/journal/vj2007issue1/vj2007issue1.pdf for information on food sources of ALA.
• Avoid using cooking oils high in LA as your main cooking oil. Cooking oils that are high in LA include safflower oil, grapeseed oil, sunflower oil, corn oil, cottonseed oil, and soybean oil.

Do you recommend taking a dha supplement?

Vegan DHA supplements derived from DHA from microalgae have been shown to raise blood levels of DHA and EPA. We don’t know whether or not higher blood DHA and EPA levels will offer additional protection to vegetarians since they already have a low risk of heart disease. Higher blood levels of these fatty acids appear to reduce the risk of death from heart disease. The question of whether or not to take a DHA supplement should be an individual decision based on risk factors and family history.

Are nutrients also difficult to obtain from whole chia and sesame seeds?

I am not certain about whole chia seeds although I suspect that the same concerns that are seen with flax seeds would be present for whole chia seeds (not well digested). Hulled sesame seeds appear to be a better source of calcium than unhulled sesame seeds. The calcium in the hull of the sesame seed is in the form of calcium oxalate which is poorly absorbed. You can read more about this at
http://www.vrg.org/journal/vj96jul/vj967hot.htm.