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Vegetarianism

By Dietetic Interns Andrea Cropley & Gaby Espinoza

Objectives
Participants will identify the different types of
vegetarianism.
Participants will identify two nutrients to be
cautious of when following a vegetarian diet.
Participants will identify at least 3 benefits of a
vegetarian diet.

Lets Get to the Truth!

http://www.huffingtonpost.com/amelia-shroyer/vegetarianism-isnt-all-or_b_5987734.html

The Vegetarian diet guarantees

weight loss.

Vegetarians do not consume enough

protein.

Vitamin B12 can be obtained from plant

sources.

Vegetarians consume fewer

calories from fat.

Vegetarian

Vegetarian
A broad term that encompasses different diets with restrictions on
animal products.
Consists mainly of:
Fruits
Vegetables
Legumes
Grains
Seeds
Nuts

http://www.foodandnutrition.org/vegetarian_foods.jpg

Types of Vegetarians
Vegan
Lacto-ovo Vegetarian
Lacto Vegetarian
Ovo Vegetarian
http://4.bp.blogspot.com/AG8EtoY9RnU/T089ytTwB3I/AAAAAAAAAN4/Z85b64WR8qg/s1600/Vegetarianism.jpg

Vegan

Vegan

Consume plant- derived foods

Fresh produce
Grains
Legumes
Nuts & seeds
No animal or animal products
Dairy or Eggs
Meat/ Poultry/ Fish
Flesh, leather, silk, wool,
cosmetics, soaps
http://2.bp.blogspot.com/gIRxZmLF3ZQ/T816Tcje0pI/AAAAAAAAALo/Qzi7eE0R8Aw/s1600/Cow.jpg

Lacto-ovo Vegetarian

Lacto Vegetarian
Consumes plant based foods and
includes dairy
Fresh produce
Grains
Legumes
Nuts & seeds

Milk, Yogurt,
Cheese

Does not consume meat, poultry, fish

and eggs
https://www.weismarkets.com/healthy-living/special-diets/milk-free-diet/

Ovo Vegetarian
Consumes plant based foods and
includes eggs.
Fresh produce
Grains
Legumes
Nuts & seeds

Eggs

Does not consume meat, poultry,fish

or dairy

http://www.tastingtable.com/entry_detail/scs/10472/How_to_hard_boil_perfectly_every_time.htm

Lacto-ovo Vegetarian
Consumes plant based foods, dairy
and egg products
Fresh produce
Milk, Cheese,
Grains
Yogurt
Legumes
Eggs
Nuts & seeds

Does not consume meat, poultry, or

fish

http://www.snipview.com/q/Ovo_vegetarianism

Why Choose the Vegetarian Diet?

Reasons for being vegetarian

Health
Religion
Ethical
Economical
Environmental
Preference

http://vegcoba.blogspot.com/2013/01/3-reasons-of-why-people-become.html

Health Advantages
Reduced risk of:
Cardiovascular disease
Heart attack
Stroke
Type 2 diabetes
Hypertension
Certain cancers
http://sexualhealthmen.com/blog/tag/vitamin-d/

Key Nutrients
Vitamin B12
Enriched foods, supplement
Calcium
Dark greens vegetables.
Vitamin D
Soy milk or rice milk with added vitamin D
Omega-3
Flaxseed, chia seeds, hemp seeds

Key Nutrients
Iron
Dried beans and dark leafy greens
Iodine
1/4 teaspoon of iodized salt.
Zinc
Whole grains, soy products, legumes, nuts, and
wheat germ.
Protein
Beans, legumes, nuts, seeds, dairy products.

Making a Complete Protein

+
http://www.aicr.org/foods-that-fight-cancer/legumes.html

Nuts & Seeds

+
http://thescienceofeating.com/carbohydrates/use-whole-wheat-carbs/

Grains

http://www.healthlady.com/health-talk/my-top-20-detox-foods-for-fall-detox-salad-recipe

Legumes

Lets Make a Complete Protein!

PROS

CONS

High fiber consumption

Nutrient deficiencies

Higher levels of antioxidants,

B-Carotene, vitamins C & E.

Restrictive

Affordable

May lack Variety

May help lower blood pressure

and cholesterol

Takes a lot of planning

Conclusion

A vegetarian diet is one with restrictions on animal products

Includes: Fruits, vegetables, legumes, grains, nuts and seeds. May
or may not include dairy and eggs.
The vegetarian diet has been associated with several health
benefits.

Careful planning must be made to ensure that all nutrient

requirements are being met.

Try ONE Vegetarian meal a week.

Meatless Mondays!

References
http://www.nutrition411.com/wp-content/uploads/2013/09/K-0504%20Vegetarian%20Diet%20Comparisons.pdf
http://www.dietitians.ca/Downloads/Factsheets/Guidelines-Lacto-Ovo.aspx
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
https://www.nlm.nih.gov/medlineplus/ency/article/002465.htm