OverviewWhat is a vegetarian diet?Different forms of vegetarianismWhy do people choose this diet?Health advantagesHealthy food choices

Best choicesCooking methodsKey nutrients Meeting protein needs

What is a vegetarian diet?one that does not include meat (including

fowl) or seafood, or products containing those foodsThe American Dietetics Association

Includes: fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs

Other Forms of Vegetarian DietsVegan-excludes meat, dairy, eggs, honey

Lacto – excludes meat, eggs (but includes dairy products and honey)

Ovo – excludes meat, dairy products (but includes eggs and honey)

Why?A vegetarian diet may be chosen for:

Ethical HealthEnvironmentalReligiousPoliticalCulturalAestheticEconomic…or other reasons

Health AdvantagesVegetarian diets have been associated with

the following when compared to nonvegetarian diets:Lower LDL cholesterol levelslower risk of death from ischemic heart diseaselower blood pressurelower rates of hypertension type 2 diabetes lower body mass index lower overall cancer rates

Healthy Food ChoicesBy nature of the foods in the diet, most all

choices are healthyfruits, vegetables, beans, legumes, cereal

grains, nuts, and seeds, with or without dairy products and eggs

Raw or cooked vegetables or fruitsBeans and legumesWhole grain cereals, breads, pastaNuts and seedsLow fat dairy productsEggs

Added salt, sugar and fatFrying vegetables in oilAdding sugar, butter to fruits during cookingCanned beans with added saltHigh calorie additions to whole grains

Adding sugar, butter, or other high calorie toppings to breads/grains

Salted or sugared nuts and seedsDairy products

Whole fat dairy products are high in saturated fat Choose 1% or skim milk products, low fat or no fat

yogurt, and low fat cheeses

Key NutrientsProteinn-3 fatty acids (omega 3 fatty acids)IronZincIodineCalciumVitamins D Vitamin B-12

Meeting Protein NeedsBeansLegumesNutsSeedsDairy products

MilkYogurtCheese

SummaryDiet that does not include meat

Includes: fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs

Has been associated with health benefits

Carefully plan diet to ensure key nutrients