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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
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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?
Vegetarian Diets
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Vegetarian DietsTaste Activity
Post-Quiz
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End of Lesson 6