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Vegetarian Diet

Vegetarian Diet. Overview. What is a vegetarian diet? Different forms of vegetarianism Why do people choose this diet? Health advantages Healthy food choices Best choices Cooking methods Key nutrients Meeting protein needs. What is a vegetarian diet?.

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Vegetarian Diet

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  1. Vegetarian Diet

  2. Overview • What is a vegetarian diet? • Different forms of vegetarianism • Why do people choose this diet? • Health advantages • Healthy food choices • Best choices • Cooking methods • Key nutrients • Meeting protein needs

  3. What is a vegetarian diet? • one that does not include meat (including fowl) or seafood, or products containing those foods • The American Dietetics Association • Includes: fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs

  4. Other Forms of Vegetarian Diets • Vegan-excludes meat, dairy, eggs, honey • Lacto – excludes meat, eggs (but includes dairy products and honey) • Ovo – excludes meat, dairy products (but includes eggs and honey)

  5. Why? • A vegetarian diet may be chosen for: • Ethical • Health • Environmental • Religious • Political • Cultural • Aesthetic • Economic • …or other reasons

  6. Health Advantages • Vegetarian diets have been associated with the following when compared to nonvegetarian diets: • Lower LDL cholesterol levels • lower risk of death from ischemic heart disease • lower blood pressure • lower rates of hypertension • type 2 diabetes • lower body mass index • lower overall cancer rates

  7. Healthy Food Choices • By nature of the foods in the diet, most all choices are healthy • fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs • Raw or cooked vegetables or fruits • Beans and legumes • Whole grain cereals, breads, pasta • Nuts and seeds • Low fat dairy products • Eggs

  8. Added salt, sugar and fat • Frying vegetables in oil • Adding sugar, butter to fruits during cooking • Canned beans with added salt • High calorie additions to whole grains • Adding sugar, butter, or other high calorie toppings to breads/grains • Salted or sugared nuts and seeds • Dairy products • Whole fat dairy products are high in saturated fat • Choose 1% or skim milk products, low fat or no fat yogurt, and low fat cheeses

  9. Key Nutrients • Protein • n-3 fatty acids (omega 3 fatty acids) • Iron • Zinc • Iodine • Calcium • Vitamins D • Vitamin B-12

  10. Meeting Protein Needs • Beans • Legumes • Nuts • Seeds • Dairy products • Milk • Yogurt • Cheese

  11. Summary • Diet that does not include meat • Includes: fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs • Has been associated with health benefits • Carefully plan diet to ensure key nutrients

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