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Vegetarian Diets
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Vegetarian Diets
What is a vegetarian diet?
A vegetarian diet excludes meat, poultry, and fish.
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How common is it to be a vegetarian in America?
Nearly 5 million American adults 3% of youth ages 8- to 18- years
Vegetarian Diets
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Why do people choose to eat vegetarian diets?
Religion Heritage Personal philosophy Health Economics
Vegetarian Diets
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Vegetarian Diets
Do all vegetarians eat the same food choices? The answer is, it depends on the specific vegetarian diet.
Three main vegetarian dietsLacto-Ovo VegetarianLacto VegetarianVegan Vegetarian
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Vegetarian Diets
Lacto-Ovo Vegetarians eat:
Grains, Vegetables, Fruits, Legumes, Nuts, and Seeds
Milk and Milk Products (lacto) Eggs (ovo)
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Vegetarian Diets
Lacto Vegetarians eat:
Similar to Lacto-ovo diet, except does not include eggs.
Baked items and pastas may need to be prepared differently.
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Vegetarian Diets
Vegans eat:
Only plant-based foods No animal products Strict vegans avoid honey and
products made with animal by-products, such as gelatin.
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What are the health and nutrition benefits of vegetarian diets?
Health Benefits include: Lowers blood cholesterol and blood pressure levels Reduces the risk of heart disease, high blood
pressure, and stroke Lowers body mass index (BMI) Reduces the risk of type 2 diabetes and some
cancers
Vegetarian Diets
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Vegetarian Diets
Nutrition Benefits include:
Higher intakes of some vitamins, minerals, fiber, and phytonutrients
Lower intakes of saturated fat and dietary cholesterol
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Are there nutrients of concern for vegetarian diets?
Nutrition Concerns–Protein Quantity Can a vegetarian diet provide enough
protein? Lesson Activity–Protein Predictions
Vegetarian Diets
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Teen males need 52 grams protein Adult males need 56 grams
Mixed Lacto-Ovo Vegan
74 grams 63 grams 61 grams
H M L
Vegetarian DietsLesson Activity–Protein Predictions
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Vegetarian Diets
Do vegetarian diets provide quality protein?
Animal proteins are complete Plant-based proteins are incomplete
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Vegetarian Diets
Complementary Proteins–combine to make complete proteins
Grains
Legumes Vegetables
Nuts/Seeds
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Vegetarian Diets
Milk
(Lacto) Complete protein from an animal source.
CheesePizza Sauce and Crust
Grain and Vegetable
Both incomplete protein sources from plant-based foods.
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Physical Activity BoosterThe Perfect Complement
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Vegetarian Diets
Nutrient of Concern–Adequate Calories
Adequate calories are needed to assure protein needs are met.
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Vegetarian Diets
Nutrient of Concern–Iron
Plant foods have non-heme iron. Serve vitamin C rich foods with plant
sources of iron.
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Vegetarian Diets
Nutrient of Concern–Calcium
Check milk substitutes to assure they are fortified with calcium and other nutrients found in milk.
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Vegetarian Diets
Nutrient of Concern–Vitamin B-12
Vitamin B-12 is only found in animal foods. Vegan diets need supplements of B-12.
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Vegetarian Diets
Other Nutrients of Concern
Vitamin D Zinc Iodine Omega-3 fatty acids DHA and EPA
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Vegetarian Diets
According to the American Dietetic Association position paper on vegetarian diets, “…appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals in all stages of the life cycle…”
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Vegetarian Diets
According to the American Dietetic Association position paper on vegetarian diets, “…appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals in all stages of the life cycle…”
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Vegetarian Diets
Dietary Guidelines for Americans
Food Groups to Encourage Whole grains Vegetables Fruits Legumes Lowfat and fat-free milk/milk products
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Are vegetarian diets a special nutrition need?
What tools do school nutrition programs have to meet the preferences of students that want a vegetarian meal?
Vegetarian Diets
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Vegetarian DietsTaste Activity
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Posttest Answers for Lesson 101. False
2. c) Lacto-ovo vegetarian
3. a) Fiber
4. False
5. True
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End of Lesson 10