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Vegetarian Lifestyle and Nutrition
Transcript of Vegetarian Lifestyle and Nutrition
Ashley Hackert A vegetarian diet is a diet that contains no meat, seafood, foul, or products containing these foods. What is a Vegetarian Diet 1. Lacto-Ovo Vegetarian
-Excludes meat, fish, and foul.
-Excludes eggs, meat, fish, and foul.
-Excludes eggs, dairy, meat, fish, and foul. Different Types of Vegetarians Lower:
-blood cholesterol levels
-risk of heart disease
-risk of hypertension
-risk of type 2 diabetes
-overall cancer rates Health Benefits of
Being a Vegetarian 1. Choose a variety of foods including whole grains, fruit, legumes, nuts, seeds, and if desired dairy and eggs.
2. Minimize intake of foods that are highly sweetened, high in sodium, and high in fats, especially saturated fat, and trans fatty acids.
3. Choose a variety of fruits and vegetables.
4. Eggs and Dairy- Choose lower fat and consume in moderation.
5. Regular source of vitamin B-12 and if sunlight is limited Vitamin D. Guidelines for Vegetarians Lower:
-Vitamin C, E
-Other phytochemicals Diet Advantages 1. Animal Proteins have all of the essential amino acids but plant proteins do not contain all the amino acids needed.
2. Grains contain the amino acids that beans and nuts lack and vice versa. Incomplete Proteins 1. Age 1-3
Males- 13 g
Females 13 g
2. Age 4-8
Males 19 g
Females 19 g
3. Age 9-13
Males 34 g
Females 34 g
4. Age 14-18
Males 52 g
Females 46 g
5. Age 19-older
Males 56 g
Females 46 g
6. Pregnant or Breast Feeding- 71 g Daily Recommendations
Protein (Grams) -Protein
-Omega-3 fats Nutrients of Concern Lower:
-Long Chain n-3 Fatty Acids Disadvantages of Being A Vegetarian Menu planning: 5 suggestions for vegetarian meals & snacks:
(1) Whole wheat pita bread and raw vegetables with hummus
(2) Lowfat cheeses and nut butters served with rice cakes.
(3) Bean soups, stews, casseroles, or salads.
(4) Vegetable omelets.
(5) Soy foods: Beverages, cheese, yogurt, nuts, edamame (soybean pods), tofu, tempeh (soy cake) and soy burgers and "meats." How to Manage Vegetarian Diets Sample Meals
1. Take note of your current diet
2. Add more vegetables and whole grains to your favorite meals
3. Make a list of on-the go vegetarian options
4. Look at the menu options that you choose now
5. Try adding some tofu Steps for an Easy
Transition Definition: Contains all essential amino acids for normal growth and tissue maintenance.
Examples: Animal products, quinoa, soy. Complete Proteins 1. About 7% of Americans are Vegetarians?
2. Quasi Vegetarians eats dairy products?
3. Some reasons to be a vegetarian include: health benefits, ethical reasons, religious beliefs, and environmental reasons. Vegetarian Trivia Protein Content References 1. What is a Vegetarian Diet
2. Different Types of Vegetarians
3. Advantages to a Vegetarian Diet
4. Health Benefits
5. Nutrients of Concern
6. Complete Proteins
7. Incomplete Proteins
8. Daily Recommendations
9. Protein Content
10. Guidelines for Vegetarians
11. How to Manage a Vegetarian Diet
12. Sample Meals
13. Steps for an Easy Transition Topics to Discuss Craig, PhD, MPH, RD, W. J., & Mangels, PhD, RD, LDN,
FADA, A. R. (n.d.). Position of the american dietetics association: vegetarian diets. Academy of Nutrition and Dietetics The world's largest organization of food and nutrition professionals -Eatright.org. Retrieved from
Kahleova, H. H., Matoulek, M. M., Malinska, H. H., Oliyarnik, O. O.,
Kazdova, L. L., Neskudla, T. T., & Pelikanova, T. T. (2011). Vegetarian diet improves insulin resistance and oxidative stress markers more than conventional diet in subjects with Type 2 diabetes. Diabetic Medicine, 28(5), 549-559. doi:10.1111/j.1464-5491.2010.03209.x
My vegan plate. (n.d.). The Vegetarian Resource Group. Retrieved
Ruby, M. B. (2012). Vegetarianism. A blossoming field of study.
Appetite, 58(1), 141-150. doi:10.1016/j.appet.2011.09.019
Vegetarian meal planning. (n.d.). Kaiser Permanent Thrive.
Retrieved from http://www.permanente.net/homepage/kaiser/pdf/6151.pdf Questions? Vitamin B-12
-Red Blood Cell Formation