Vegetarian Diet Overview What is a 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? 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

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)

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

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

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

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

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

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

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