Transcript
OverviewWhat is a vegetarian diet?Different forms of vegetarianismWhy do people choose this diet?Health advantagesHealthy food choices
Best choicesCooking methodsKey nutrients Meeting protein needs
What is a vegetarian diet?one that does not include meat (including
fowl) or seafood, or products containing those foodsThe American Dietetics Association
Includes: fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs
Other Forms of Vegetarian DietsVegan-excludes meat, dairy, eggs, honey
Lacto – excludes meat, eggs (but includes dairy products and honey)
Ovo – excludes meat, dairy products (but includes eggs and honey)
Why?A vegetarian diet may be chosen for:
Ethical HealthEnvironmentalReligiousPoliticalCulturalAestheticEconomic…or other reasons
Health AdvantagesVegetarian diets have been associated with
the following when compared to nonvegetarian diets:Lower LDL cholesterol levelslower risk of death from ischemic heart diseaselower blood pressurelower rates of hypertension type 2 diabetes lower body mass index lower overall cancer rates
Healthy Food ChoicesBy nature of the foods in the diet, most all
choices are healthyfruits, vegetables, beans, legumes, cereal grains,
nuts, and seeds, with or without dairy products and eggs
Raw or cooked vegetables or fruitsBeans and legumesWhole grain cereals, breads, pastaNuts and seedsLow fat dairy productsEggs
Added salt, sugar and fatFrying vegetables in oilAdding sugar, butter to fruits during cookingCanned beans with added saltHigh calorie additions to whole grains
Adding sugar, butter, or other high calorie toppings to breads/grains
Salted or sugared nuts and seedsDairy products
Whole fat dairy products are high in saturated fat Choose 1% or skim milk products, low fat or no fat
yogurt, and low fat cheeses
Key NutrientsProteinn-3 fatty acids (omega 3 fatty acids)IronZincIodineCalciumVitamins D Vitamin B-12
Meeting Protein NeedsBeansLegumesNutsSeedsDairy products
MilkYogurtCheese
SummaryDiet that does not include meat
Includes: fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs
Has been associated with health benefits
Carefully plan diet to ensure key nutrients
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