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Page 1: Vegetarian Diets

National Food Service Management InstituteThe University of Mississippi

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 Low fat 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?

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Vegetarian DietsTaste Activity

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Post-Quiz

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End of Lesson 6


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