A PowerPoint depicting the vegetarian diet

Questions!?1. True/False – All Vegetarian diets are healthy and good for everyone2. True/False – Vegetarians need to take supplements to give them what they lack in animal products

3. True/False – Vegetarianism is a fad diet that has only been around for a few decades at most4. True/False – All vegans believe killing animals for food is unethical

5. True/False – Studies show that death rate from chronic diseases like CV disease, hypertension, cancer, diabetes, and obesity are lower in vegetarians

Answers!

1. False, vegetarian diets can be healthy and many American diets could use more veggies, but different dietary needs vary.

2. False, supplements are generally taken for riboflavin, vitamin D and B-12 as well as iron, zinc, and calcium for vegans; however, a balanced diet CAN give vegans all the nutrients they need.

3. False, it has evolved over centuries from specific philosophies, religions and sciences.

4. False, some just don’t like the taste of meat or they believe it is unhealthy. There are religions that practice vegetarianism. There are many other reasons for a vegetarian diet.

5. True, vegetarians don’t have as much of a problem with too much fat and too much protein. These chronic diseases are all increased by too much fat intake.

Different types of VegetariansAs defined in Contemporary Nutrition (Pg. 207)

Vegan – is a person who eats only plant foods.

Fruitarian – is a person who primarily eats fruits, nuts, honey, and vegetable oils

Lactovegetarian – is a person who consumes plant and dairy products.

Lactoovovegetarian – is a person who consumes plant and dairy products as well as eggs

Vegans and Vitamin B12• Vegans are called total vegetarians because they do not eat any animal

product and do not use animal products at all.• Vegans generally have supplements with vitamin B12

– B12 is a vitamin that can be stored in the body for up to 4 years.• Deficiency not recognized by vegans because it takes so long to

surface• Plant sources only provide a small amount of B12

– Methylcobalimin is the active and most readily aborbed form of vitamin B12

• Methylcobalimin should be looked for when looking for supplements

• What is the big deal health-wise with a lack of B12?– Problems with asthma, depression, nerve damage, low sperm count,

multiple sclerosis, insomnia, and a few others.– Body’s ability to absorb B12 diminishes with age (problem later for

college students)

Infants and Children• Infants and children practicing a vegetarian diet can be successful, but there

are concerns for youngsters– Iron, B12 and calcium deficiencies may take place like with all vegetarians– Children are at a higher risk for vitamin deficiency

• Body’s ability to absorb nutrients while developing is lower• Kids may eat foods that make them feel full before they reach their

needed calories• Overall a vegetarian diet should be monitored by a professional when it comes

to children’s nutrient needs and supplements• A vegetarian diet for children should include:

– Calories and fat• Canola oils (in pastas generally)• Dip bread in oils

– Protein and Calcium• Soy Products• Legumes• Fortified Orange juice and soy milk

– Vitamin B12, Iron and Zinc• Fortified cereals• Supplements• Zinc: sunflower seeds; Iron: pumpkin seeds

Learning Something…

• Typical American diets are high in fats, sodium, cholesterol and calories.

• A partial vegetarian diet could help most average American’s. In the article “Go Veggie Once a Week” it suggests the average American eat a vegetarian diet once a week.– Veggies are low in fat and calories– CV health and lowers risk of breast cancer– High in fiber (keeps you feeling full longer)

• Diabetes prevention and Bone building mayeven be a benefit to a vegetarian diet.– Increased fiber, lower cholesterol– More fruits and vegetables, less fats– Animal protein may be bad for your bones

Test ?’sWhich of the following is the number one deficiency concern for someone with a vegetarian diet?

Protein

B12

Iron

Fiber

Hamburgerman has destroyed Veggieman

Vitamin B12 is the biggest concern for Vegetarians because it is found primarily in animal products.

Veggieman saves the day again…

Vitamin B12 is the biggest concern for Vegetarians because it is found primarily in animal products.

Test ?’sBenefits, concerning a vegetarian diet, may typically have all the following health benefits except:

Prevention of Heart Disease

Help the Digestive System

Longer Life

Prevent Anemia

Hamburgerman has destroyed Veggieman

A vegetarian diet does not necessarily prevent Anemia.

Veggieman saves the day again…

A vegetarian diet does not necessarily prevent Anemia.

Sources• Go Veggie Once a Week. (2008, July) Shape, 27 • Jordan, Sarah (July, 2006). Raising a Vegetarian. Parenting, Volume 20. Retrieved

July 24, 2008, from http://web.ebscohost.com.• Kane, Emily (2008, July). B12 Basics for Vegetarians. Better Nutrition, 70, Retrieved

July 24, 2008, from http://web.ebscohost.com.• Wardlaw, G, & Smith, A (2005). Contemporary Nutrition. New York, NY: McGraw-Hill.