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About vegetarian diets for teens Unit 9

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  • 1.VegetarianismWhat you need to knowAw Pennington Biomedical Research Center esome .2 C ent s!2012Copyright Pennington Biomedical Research 1 Center

2. This lesson will cover: The vegetarian approach to eating What is vegetarianism? Types of vegetarian diets Becoming a vegetarian Key nutrients in vegetarian diets Significance of key nutrients Sources of nutrients2012Copyright Pennington Biomedical Research 2 Center 3. A Healthful Approach Consuming a diet high in fruits and vegetables reduces the risk for developing cancer, and reduces the risk for developing heart disease. A vegetarian diet is high in fruits, vegetables, and contains less saturated fat and cholesterol, as well as more mono and polyunsaturated fat and fiber than a non-vegetarian diet.2012 Copyright Pennington Biomedical Research 3Center 4. Vegetarian Wha t is it? There is no single vegetarianeating pattern. A healthy vegetarian diet consists primarily of the following plant-based foods: Dairy Legumes Whole grains Vegetables Fruits Nuts and seeds2012Copyright Pennington Biomedical Research 4 Center 5. Types of Vegetarian DietsOvo-vegetarian Lacto-ovo-vegetarian Lacto-vegetarianVegan2012Copyright Pennington Biomedical Research 5 Center 6. A Closer LookCha ra c te ris tic s o f Ea c h Die tA true vegetarian eats no meat at all, inc lud ing chicken &fish.Leas Lacto-ovo vegetarian: eats dairy products and eggs, but excludes meat, fish, and poultryotstrict Lacto-vegetarian: eats dairy products, but not eggs or meat, fish, and poultryo o Ovo-vegetarian: eats eggs, but not dairy products or meat, fish, and poultry o Vegan: does not eat dairy products, eggs, meat, fish, & poultryMoststrict 2012 Copyright Pennington Biomedical Research6 Center 7. Vegetarian DietsNot all vegetarian diets are the same. Some: eliminate all red meat, poultry, and fish. More strict: also exclude eggs and milk products. All are mainly plant based. Protein sources in vegetarian diets are nuts, seeds,legumes, dairy and eggs (if allowed).2012Copyright Pennington Biomedical Research 7 Center 8. Vegan DietsVegan diets are the most strict. They exclude all animal products,including gelatin and honey. Vegans eat all fruits andvegetables, lentils, nuts, seeds, and grains.2012 Copyright Pennington Biomedical Research8Center 9. Other Types Semi-vegetarians and eat fish and a small amount of poultry. A pesci-vegetarian is a person who eats fish, but not poultry.2012 Copyright Pennington Biomedical Research 9Center 10. Choosing to Become aVegetarian For much of the world, vegetarianism is largely a matter of economics. Meat and meat products are expensive. However, in the developed countries, meat is not as expensive in relation to earnings, and people choose to be vegetarians for reasons other than economics.2012Copyright Pennington Biomedical Research 10 Center 11. Becoming a VegetarianCo m m o n Re a s o ns Common non-economic reasons for choosing to be a vegetarian: parental preferences, religious beliefs, lifestyle factors, and health issues Also out of concern over: animal rights or the environment2012Copyright Pennington Biomedical Research11 Center 12. Are Vegetarian Diets Healthy? Ye s , the y a re Adolescents who eat a vegetarian diet are more likely to consume less total fat and saturated fat, and eat more servings of fruits and vegetables.2012Copyright Pennington Biomedical Research 12 Center 13. Are Vegetarian Diets Healthy? Ye s , the y a re American Dietetic Association (ADA) statesthat appropriately planned vegetarian dietsare healthful, nutritionally adequate, andprovide health benefits in the preventionand treatment of certain diseases. If you are a vegetarian, or are planning tobecome one, you must make sure you are stillgetting adequate amounts of essential nutrients. 2012 Copyright Pennington Biomedical Research13 Center 14. Getting Adequate Amounts ofNutrientsCo uld this be a Pro ble m ? Vegetarians need pay particular attention to the following key nutrients in their diet: Iron Calcium Protein Vitamin D Vitamin B-12 Zinc 2012Copyright Pennington Biomedical Research14Center 15. Significance of these Key NutrientsI n & ZincroIron Carries oxygen in the blood. Girls need to be particularly concerned about getting enough iron. Iron supplement may be needed by female vegetarians.Zinc Component of many enzymes, Plays a role in cell division, and in the formation of proteins.2012Copyright Pennington Biomedical Research 15 Center 16. Significance of these Key NutrientsPro te in & Ca lc iumProtein Protein maintainshealthy skinbones, muscles, andorgansCalcium Essential forproper bone formationblood clottingnerve transmissionmuscle action2012 Copyright Pennington Biomedical Research 16Center 17. Significance of these Key Nutrients Vita m in D & Vita m in B-1 2 Vitamin D Necessary for calcium deposition into bones to maintain proper blood calcium level normal immune functionVitamin B-12 Essential for red blood cell production and to prevent anemia maintaining healthy nerve cells making DNA 2012 Copyright Pennington Biomedical Research17 Center 18. Increasing Intake of IronCho o s e The s e M re O fte n o [ Tip ] : Eat iron-containing foods with Non meat sources of iron: foods high in Vitamin C such as: citrus Iron-fortified cerealsfruits and juices, tomatoes, and broccoli for increasing iron absorption Legumes like from non-meat sources. chickpeas, lentils, & baked beans Soybeans and tofu Dried fruit like raisins, prunes, and figs Pumpkin seeds Broccoli Blackstrap molasses2012Copyright Pennington Biomedical Research18 Center 19. Increasing Intake of ZincCho o s e The s e M re O fte n o Dairy foods Whole grains Fortified cereals Dried beans Nuts Tofu Tempeh Other soy products2012Copyright Pennington Biomedical Research 19 Center 20. Increasing Intake of ProteinCho o s e The s e M re O fte n o Egg Dairy products Soy products Meat substitutes Legumes Lentils Nuts and seeds Whole grains2012Copyright Pennington Biomedical Research 20 Center 21. Increasing Intake of Calcium Cho o s e The s e M re O fte no Milk & yogurt Tofu Fortified soy milk Calcium-fortified OJ Green leafy vegetables like spinach, turnip & collard greens, kale, and broccoli Dried figs Nuts and seeds2012 Whole grains Copyright Pennington Biomedical Research Center 21 22. Increasing Intake of Vitamin DCho o s e The s e M re O fte n o Milk Sunshine Fortified soy milk Fortified breakfast cereals2012Copyright Pennington Biomedical Research 22 Center 23. Increasing Intake of Vitamin B-12Cho o s e The s e M re O fte n o Milk Eggs Cheese Fortified soy milk Fortified breakfast cereals2012 Copyright Pennington Biomedical Research 23Center 24. Whats Best for Me? For growing teens, a vegetarian diet that includesdairy products and eggs (lacto-ovo)is generally the best choice. The more restrictive the diet, the more likely it will below in: iron, protein, zinc, calcium, vitamin D, andVitamin B-12. Vegan and lacto-vegetarian need to make sure they getadequate nutrients by choosing the right foods.2012 Copyright Pennington Biomedical Research24Center 25. References1. American Heart Association. Vegetarian Diets. Accessed 9/14/2012:http://www.heart.org2. USDA. ChooseMyPlate.gov. Vegetarian Diets. Accessed 9/14/2012 :http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html3. Nemours Foundation. Becoming a Vegetarian. Available at:http://kidshealth.org/teen/food_fitness/nutrition/vegetarian.html4. Office on Womens Health. Girls Health. Nutrition Vegetarian eating.Accessed 9/14/2012 :www.girlshealth.gov/nutrition/vegetarian/index.cfm6. Vegetarian diet: How to get the best nutrition. Mayo Clinic. Accessed9/14/2012 : http://www.mayoclinic.com/print/vegetarian-diet/HQ01596/METHOD=print2012Copyright Pennington Biomedical Research 25 Center 26. Authors:Division of EducationPhillip Brantley, PhD, DirectorHeli Roy, PhD, RD Pennington Biomedical Research CenterShanna Lundy, MSSteven Heymsfield, MD, Executive Director The Pennington Biomedical Research Center is a world-renowned nutrition research center.Mission: To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including:Clinical Obesity ResearchExperimental Obesity Functional Foods Health and Performance Enhancement Nutrition and Chronic DiseasesNutrition and the BrainDementia, Alzheimers and healthy agingDiet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.The Division of Education provides education and information to the scientific community and the public aboutresearch findings, training programs and research areas, and coordinates educational events for the public on various health issues.We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at thePenningtonCenter in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000. 2012 Copyright Pennington Biomedical Research26 Center 27. Images credits Microsoft clip art2012 Copyright Pennington Biomedical Research 27Center

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