Vegetarian Diets

Vegetarian DietsWhat is a vegetarian diet?

A vegetarian diet excludes meat, poultry, and fish.

Vegetarian DietsHow common is it to be a vegetarian in America?

Nearly 5 million American adults3% of youth ages 8- to 18- years

Vegetarian DietsWhy do people choose to eat vegetarian diets?ReligionHeritagePersonal philosophyHealth Economics

Vegetarian DietsDo all vegetarians eat the same food choices? The answer is, it depends on the specific vegetarian diet.Three main vegetarian dietsLacto-Ovo VegetarianLacto VegetarianVegan Vegetarian

Vegetarian DietsLacto-Ovo Vegetarians eat:

Grains, Vegetables, Fruits, Legumes, Nuts, and SeedsMilk and Milk Products (lacto)Eggs (ovo)

Vegetarian DietsLacto Vegetarians eat:

Similar to Lacto-ovo diet, except does not include eggs.Baked items and pastas may need to be prepared differently.

Vegetarian DietsVegans eat:

Only plant-based foodsNo animal productsStrict vegans avoid honey and products made with animal by-products, such as gelatin.

Vegetarian DietsWhat are the health and nutrition benefits of vegetarian diets?Health Benefits include:Lowers blood cholesterol and blood pressure levelsReduces the risk of heart disease, high blood pressure, and strokeLowers body mass index (BMI)Reduces the risk of type 2 diabetes and some cancers

Vegetarian DietsNutrition Benefits include:

Higher intakes of some vitamins, minerals, fiber, and phytonutrientsLower intakes of saturated fat and dietary cholesterol

Vegetarian DietsAre there nutrients of concern for vegetarian diets?Nutrition ConcernsProteinQuantityCan a vegetarian diet provide enough protein? Lesson ActivityProtein Predictions

Vegetarian DietsLesson ActivityProtein Predictions

Teen males need 52 grams protein Adult males need 56 grams

Mixed Lacto-Ovo Vegan 74 grams 63 grams 61 grams H M L

Vegetarian DietsDo vegetarian diets provide quality protein?Animal proteins are completePlant-based proteins are incomplete

Vegetarian DietsComplementary Proteinscombine to make complete proteins

Grains

Legumes Vegetables

Nuts/Seeds

Vegetarian Diets Milk(Lacto) Complete protein from an animal source.CheesePizza Sauce and CrustGrain and Vegetable

Both incomplete protein sources from plant-based foods.

Physical Activity BoosterThe Perfect Complement

Vegetarian DietsNutrient of ConcernAdequate Calories

Adequate calories are needed to assure protein needs are met.

Vegetarian DietsNutrient of ConcernIron

Plant foods have non-heme iron.Serve vitamin C rich foods with plant sources of iron.

Vegetarian DietsNutrient of ConcernCalcium

Check milk substitutes to assure they are fortified with calcium and other nutrients found in milk.

Vegetarian DietsNutrient of ConcernVitamin B-12

Vitamin B-12 is only found in animal foods. Vegan diets need supplements of B-12.

Vegetarian DietsOther Nutrients of Concern

Vitamin DZincIodineOmega-3 fatty acids DHA and EPA

Vegetarian DietsAccording to the American Dietetic Association position paper on vegetarian diets, appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals in all stages of the life cycle

Vegetarian DietsDietary Guidelines for Americans Food Groups to Encourage Whole grainsVegetablesFruitsLegumesLowfat and fat-free milk/milk products

Vegetarian DietsAre vegetarian diets a special nutrition need?

What tools do school nutrition programs have to meet the preferences of students that want a vegetarian meal?

Vegetarian DietsTaste Activity

Vegetarian DietsPosttest Answers for Lesson 101. False2. c) Lacto-ovo vegetarian 3. a) Fiber4. False 5. True

End of Lesson 10

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Vegetarian Diets