The Vegetarian Diet

Kim LaMora

Overview

•Types

•Healthy diet

•Benefits

•Common concerns

•Myths

•Cooking

•Eating out

•Conclusion

Objectives•Define vegetarianism

•Name three different types of vegetarianism

•Name two concerns affiliated with the vegetarian diet

•List three benefits of this diet

What Does Vegetarian Mean?

Vegetarians follow a diet focused on plant sources for food. There are different types of vegetarian which include:

•Lacto-ovo: avoids meats, fish, and poultry but will eat eggs and dairy products

•Lacto: avoids meats, fish, poultry but will eat dairy products

•Vegan: avoids all animal products

A Healthy Vegetarian Diet

•Variety

•Low fat protein sources

•Fruits and vegetables

•Nutrient Density

•Fortified foods

Tips

•Variety

•Colors

•Nutrient Density

•Fluids

•Meals

•Cooking vegetarian

Benefits

• Blood cholesterol levels

•Blood pressure

•Heart disease, stroke, cancer and diabetes

• Obesity

• Medical expenses

• Overall mortality

Common Concerns with the Vegetarian Diet

•Iron•Protein•Calcium•B12•Zinc

Iron

•Function

•Types

•Absorption

•Enhancers

•Inhibitors

•Sources

Iron

Protein

•Function

•Eight essential amino acids

•Complete protein

•Incomplete protein

•Negative protein balance

•Sources

Protein

Calcium

•Vegan

•Absorption

•Enhancer

•Inhibitor

•Sources

Calcium

B12

•Function

•Deficiency

•Vegans

•Absorption

•Sources

Zinc

•Function

•Deficiency

•Recommendations

•Sources

Zinc

Common Concerns with the Vegetarian Diet

Myths

•All vegetarians are animal-rights activists, “weirdos,” zealots, geeks

•Vegetarians don't get enough protein, calcium, etc.

•A vegetarian diet is all right for an adult, but kids need meat to develop properly

Myths

•Vegetarians are weak and sickly

•It’s difficult being vegetarian

•You have to change where you shop and eat

Cooking Vegetarian

•Not difficult

•Becoming more main-stream

•Many resources

•Delicious and nutritious!

Eating Out

•Think outside the box

•Ask about a dish

•Sides menu

•Salad bar

Conclusion

•Plant based diet

•Different types

•Healthy option

•Many benefits

•Common concerns

•Myths

•Cooking and eating out

Questions?

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