Vegetarianism

If you are a vegetarian, do you experience a lot of

this?

What are some reasons people may choose to become a

vegetarian?

Reasons people choose vegetarianism

Health benefits Avoid fat and cholesterol

Avoid hormones and chemicals

Concerned about illnesses that can be transmitted by animal foods

Religious reasons Buddhists, Hindus, and Seventh-Day

Adventists

Humanitarian reasons Sacrificing an animals life for food is wrong

Some oppose the conditions in which animals are raised

Socioeconomic reasons Some people believe eating meat is

wasteful

90% of soybeans, corn, oats, and barley grown in the U.S. are fed to livestock

This food could instead be fed to people, and the farmland used to grow these crops could be diversified to grow other food items

Environmental reasons Grazing is hard on the land

People say that meat processing uses a tremendous amount of water and energy

It has been stated that animals produce a lot of methane gas, causing global warming

We are going to cover 7 different

types of vegetarianism. Can

you name them?

We are going to create a table to

more easily identify what each

vegetarian group eats, and does not

eat.

Create a table that is

8 columns down and10 rows across.

Vegans

Very strict

No foods from animal sources

Diet is limited to foods from plant sources

Lacto-vegetarians

Eat animal protein in the form of milk, cheese, and other dairy products

Do not eat meat, fish, poultry or eggs

Ovo-vegetarians

Do not eat meat or dairy products

Do eat eggs

Many people are ovo-vegetarians because they are lactose intolerant

Lacto-ovo-vegetarians

Eat animal protein in the form of dairy and eggs

Do not eat meat, fish or poultry

Pollotarian

Do not eat meat, or meat by products

Do not eat fish or seafood

Do eat, dairy, poultry, and poultry products

Pescetarians

Do not eat animal or poultry food products

Do eat fish or seafood

Fruitarians

Eat a vegan diet based upon fruits, nuts, and seeds.

Do not eat vegetables, grains, beans, or animal products

Each group has a different article to read. As a group,

write down the main points in the article

and be ready to share that

information with the class.

What are some of the nutritional

considerations that vegetarians need to

pay attention to?

Things to be aware of nutritionally if

following a vegan or vegetarian diet

Vitamin B12

Iron

Protein

Calcium

Zinc

Omega 3 Fatty Acids

Iodine

Protein

Iron

Plant foods contain only nonheme iron

Vitamin C enhances iron absorption

Calcium and dairy foods decrease iron absorption

Take calcium supplements between meals not with

Iron intake of vegans typically higher than lacto-ovo; lacto-ovo higher iron than nonvegetarians

Iron deficiency anemia among vegetarians similar to that of nonvegetarians

Good sources of Iron Vitamin

CEnriched bread and cereal

Whole wheat bread and other whole grains

Dried apricots, figs, prunes

Leafy green vegetables

Tomato juice

Beans

Nuts

Soybeans and tofu

MelonsCitrus fruitsPineapple StrawberriesKiwi fruitBroccoliPeppersTomatoes

Zinc

Animal protein believed to enhance zinc absorption, though deficiency not seen in Western vegetarians

Good sources of Zinc

Soybeans and other beans

Whole grains (refined grains don't have it unless they are fortified) and foods like nuts, seeds, fortified ready-to-eat cereals, and nut and seed butters

Breads are better sources of zinc than crackers or muffins because yeast makes zinc more absorbable

Calcium Present in many plant foods and fortified foods

Adequate vitamin D and protein enhance calcium absorption

Calcium intake in lacto-ovo comparable to nonvegetarians though vegans can be below recommended intake

Most people don't get enough calcium unless they use fortified foods or supplements

Calcium is well-absorbed from some leafy greens, soy products, dairy foods, fortified foods, and from supplements

Good sources of Calcium

Dairy products

Green leafy vegetables such as Bok choy, Broccoli, Chinese/ Napa cabbage, Collards, Kale, Okra, Turnip greens

Calcium fortified orange juice

Calcium-fortified soymilk and calcium-set tofu

Vitamin B12

Unless fortified, no plant foods contain significant vitamin B12

Lacto-ovo can get enough from dairy/ eggs; unsupplemented vegans at fairly high risk for B12 deficiency

Diets low in B12 can raise risk for heart disease

All vegetarians should use supplements, fortified foods, dairy products or eggs to meet recommended amount

Absorption most efficient in small amounts at frequent intervals, should be chewable or dissolvable under tongue

Sources for B12

Fortified breakfast cereals and some brands of soymilk

Some brands of nutritional yeast are rich in vitamin B12 (Red Star Vegetarian Support Formula)

Cow’s milk

Eggs

Omega 3 Fatty Acids

Flaxseeds and flaxseed oil

Canola oil

Soybeans and soybean oil

Tofu

Walnuts and walnut oil

Iodine

Iodine is needed for healthy thyroid function which regulates metabolism

Vegans in Europe (where salt is either not iodized or not iodized at high enough levels) who do not supplement have indications of abnormal thyroid function

Iodine inconsistent in plant products, found in dairy and seafood

Most vegan multivitamins contain iodine

If salt is used, use iodized salt; 1/2 teaspoon of iodized salt/ day in U.S. is sufficient

Salt found in packaged foods is usually not iodized

Sea salt does not necessarily contain iodine

Stocking the vegan pantry

Beans - black beans, chickpeas, kidney beans

Instant vegetable broth

Nuts and nut butters – almonds, walnuts, almond or cashew butter, peanut butter

Oils - olive, peanut or canola

Soyfoods – soymilk, aseptic-packed tofu

Vegetables - Onions, garlic, carrots, salad greens

Whole grains – brown rice, basmati rice, pearl barley

Others – brewer’s yeast, herbs and spices, soy sauce, vinegar and citrus juices