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The Vegetarian Diet
Kim LaMora
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Overview
•Types
•Healthy diet
•Benefits
•Common concerns
•Myths
•Cooking
•Eating out
•Conclusion
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Objectives•Define vegetarianism
•Name three different types of vegetarianism
•Name two concerns affiliated with the vegetarian diet
•List three benefits of this diet
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What Does Vegetarian Mean?
Vegetarians follow a diet focused on plant sources for food. There are different types of vegetarian which include:
•Lacto-ovo: avoids meats, fish, and poultry but will eat eggs and dairy products
•Lacto: avoids meats, fish, poultry but will eat dairy products
•Vegan: avoids all animal products
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A Healthy Vegetarian Diet
•Variety
•Low fat protein sources
•Fruits and vegetables
•Nutrient Density
•Fortified foods
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Tips
•Variety
•Colors
•Nutrient Density
•Fluids
•Meals
•Cooking vegetarian
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Benefits
• Blood cholesterol levels
•Blood pressure
•Heart disease, stroke, cancer and diabetes
• Obesity
• Medical expenses
• Overall mortality
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Common Concerns with the Vegetarian Diet
•Iron•Protein•Calcium•B12•Zinc
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Iron
•Function
•Types
•Absorption
•Enhancers
•Inhibitors
•Sources
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Iron
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Protein
•Function
•Eight essential amino acids
•Complete protein
•Incomplete protein
•Negative protein balance
•Sources
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Protein
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Calcium
•Vegan
•Absorption
•Enhancer
•Inhibitor
•Sources
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Calcium
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B12
•Function
•Deficiency
•Vegans
•Absorption
•Sources
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Zinc
•Function
•Deficiency
•Recommendations
•Sources
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Zinc
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Common Concerns with the Vegetarian Diet
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Myths
•All vegetarians are animal-rights activists, “weirdos,” zealots, geeks
•Vegetarians don't get enough protein, calcium, etc.
•A vegetarian diet is all right for an adult, but kids need meat to develop properly
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Myths
•Vegetarians are weak and sickly
•It’s difficult being vegetarian
•You have to change where you shop and eat
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Cooking Vegetarian
•Not difficult
•Becoming more main-stream
•Many resources
•Delicious and nutritious!
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Eating Out
•Think outside the box
•Ask about a dish
•Sides menu
•Salad bar
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Conclusion
•Plant based diet
•Different types
•Healthy option
•Many benefits
•Common concerns
•Myths
•Cooking and eating out
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Questions?
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ReferencesDriggers, Julia RD, CDN. What is a Vegetarian Diet .Vegetarian Nutrition: American
Dietetic Association. 2010. http://vegetariannutrition.net/vegetarian-diets/Collin, Spencer. The Heretic's Feast: A History of Vegetarianism. 1. Hanover, NH: University
Press of New England, 1995. 1-6.Litt, Larry. Vegetarian History Lessons From A Greek Chef . 2000.
http://www.vrg.org/recipes/vjgreek.htm Zaman, Gaffar, et al. Comparative Risk of Type 2 Diabetes Mellitus Among Vegetarians and
Non-Vegetarians. Indian Journal of Community Medicine. 2010,35:3.Banna, Jinan. Factors that Favor and Hinder Calcium Absorption. Livestrong.com.2011.
http://www.livestrong.com/article/366654-factors-that-favor-hinder-calcium-absorption/Davis, Sarah. What Foods Cause Low Zinc and Iron?. Livestrong.com.2010.
http://www.livestrong.com/article/319319-what-foods-cause-low-zinc-and-iron/Thiel, Sharon. B-12 and Iron Absorption. Livestrong.com. 2011.
http://www.livestrong.com/article/408109-b-12-iron-absorption/Lönnerdal,Bo. Dietary Factors Influencing Zinc Absorption. The Journal of Nutrition. 2000,
130:5.Phillips, F. Vegetarian Nutrition. British Nutrition Foundation Nutrition Bulletin. 2005, 30,
132-67.Vegan Outreach. Digestion, Absorption, and Transport. VeganHealth.org. 2011.
http://www.veganhealth.org/b12/digVarshney, M. Bedi and Bhandari, B. Effect of Non-Vegetarian Diet on Cardiovascular
Reactivity to Mental Stress in Young Adults.Vascular Disease Prevention. 2005, 2, 293-98.