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5.02U Vegetarian Diets 1
Vegetarian Diets
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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
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Brief History
•Pythagoras, father of vegetarianism, encouraged meatless eating in 6th century B.C.•Vegetarian term coined in mid 1800s•Bible Christians in 1800, Seventh-day Adventist
Church in 1840s•Decline in mid 20th century due to vitamins,
government promoting meat/ dairy•1944 term vegan was coined•Resurgence of vegetarianism in 1960s and 1970s
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Demographics• 3% of U.S. adults indicated they never eat meat, poultry
and fish/seafood. They were classified as vegetarian. Of this group, one percent also never eat dairy, eggs, and honey, and were classified as vegan. • Estimate there are approximately 6-8 million adult
vegetarians in the United States.• By region:• 3% Northeast • 1% Midwest • 4% South • 5% West
http://www.vrg.org/press/2009poll.htm
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Why?
A vegetarian diet may be chosen for:Ethical HealthEnvironmentalReligiousPoliticalCulturalAestheticEconomic…or other reasons
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5.02U Vegetarian Diets 6
Four Types of Vegetarian Diets
•Vegan •Lacto-Vegetarian•Ovo-Vegetarian•Lacto-ovo-Vegetarian
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5.02U Vegetarian Diets 7
Vegan
•Vegan o Characteristics
Eat only food from plant sources
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5.02U Vegetarian Diets 8
Lacto-Vegetarian
•CharacteristicsoEat foods from plant sources and dairy products.
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5.02U Vegetarian Diets9
Ovo-Vegetarian
•CharacteristicsoEat foods from plant sources and eggs.
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5.02U Vegetarian Diets 10
Lacto-Ovo-Vegetarian
•CharacteristicsEat foods from plant sources, dairy products and eggs.
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What chronic diseases can be treated by a vegetarian diet?
1. Heart disease2. Cancer3. Obesity4. All of the above
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Health Benefits of Vegetarian Diets
•Cardiovascular•Hypertension•Cancer•Diabetes•Obesity•Kidney disease/ renal stones•Gallstones•Diverticular disease
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Health Advantages
•Vegetarian diets have been associated with the following when compared to non-vegetarian 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
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Obesity:Health Benefits of Vegetarian Diets
• Lower Body Mass Index (BMI)• Mean BMI highest in meat eaters and lowest in vegans• Vegetarians consume lower animal fat, higher fiber, lower alcohol,
greater amounts of vegetables
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What nutrients are especially important to consider when following a vegetarian diet?A. Fiber, vitamins C and EB. Iron, zinc, calcium, vitamin B12C. Omega-3 fatty acids, vitamin DD. B & C
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Key Nutrients
• Protein• n-3 fatty acids (omega 3 fatty acids)• Iron• Zinc• Iodine• Calcium• Vitamins D • Vitamin B-12• Vitamin A/ Beta carotene
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Meeting Protein Needs
• Beans• Legumes• Whole Grains• Veggie Burgers• Nuts/ Nut Butters• Seeds• Dairy products
• Milk• Yogurt• Cheese
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Where Vegans Should Be Cautious
•Ensure an adequate intake of Vitamin B12 and Omega 3 fatty acids• Other nutrients that can be low: Vitamin D, some
minerals•Make whole plant foods the staples of your diet• Not french fries, fried foods, processed foods, sugary
foods•Don’t smoke, get some exercise, keep healthy body
weight
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Vitamin B12
•What can vegans do since they don’t eat animal products?• Fortified soymilks and breakfast cereals.•Multi-Vitamin• Recommended intake: 2 mcg/ day
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So what should a vegan diet look like?Often, much like an omnivorous diet!
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BREAKFAST #1
1 cup oatmeal with cinnamon and raisins and 1/2 cup fortified soymilk
1 slice toast with 1 tablespoon almond butter and jam/jelly
1/2 grapefruit
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BREAKFAST #2
•3 oatmeal pancakes with applesauce topping
•1 glass of calcium-fortified orange juice
•Fresh fruit
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LUNCH #1
•Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce •Carrot sticks •Fresh Fruit•Pretzels
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LUNCH #2
• Bean burritos: black beans in corn tortillas, topped with chopped lettuce, tomatoes, and salsa • Spinach salad with tahini-lemon dressing • Fresh Fruit• Fortified juice or soymilk
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DINNER #1
• Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy) • Cantaloupe chunks drizzled with fresh lime juice • Fortified juice or rice milk
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DINNER #2
• Veggie chili over Baked sweet potato • Side salad• ½ cup sorbet• Fortified juice
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HEALTHY SNACKS
• Banana soymilk shake• Fresh or dried fruit• Popcorn• Granola Bars• Nuts• Carrots/ Celery and hummus
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Making the switch!www.TryVeg.com is helpful
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For Additional Information - Books• Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-based Diet
Brenda Davis, RD and Vesanto Melina., MS, RD Summertown, TN: Book Publishing Company. 2000. 282 pp. ISBN: 1570671036 • Being Vegetarian for Dummies Suzanne Havala, MS, RD. Cleveland, OH: IDG Books
Worldwide. 2001. 336 pp. ISBN: 0764563351 • The Complete Guide to Vegetarian Convenience Foods Gail Davis New Sage Press.
1999. 166 pp. ISBN: 0-939165-35 • The Dietitian’s Guide to Vegetarian Diets: Issues and Applications, 2nd ed. Virginia
Messina, Reed Mangels, and Mark Messina Boston, Jones and Bartlett Publishers. 2004. 587 pp. ISBN 0-7637-3241-9 • The New Becoming Vegetarian: The Essential Guide to a Healthy Vegetarian Diet
Vesanto Melina., MS, RD and Brenda Davis, RD Summertown, TN: Book Publishing Company. 2003. 373 pp. ISBN: 1570671443 • Simply Vegan: Quick Vegetarian Meals, 4th ed. Debra Wasserman; Nutrition
Section by Reed Mangels, PhD, RD Baltimore, MD: The Vegetarian Resource Group. 2006. 224 pp. ISBN: 0931411300 • Vegan & Vegetarian FAQ: Answers to Your Frequently Asked Questions Davida
Gypsy Breier; Nutrition Section by Reed Mangels, PhD, RD Baltimore, MD: The Vegetarian Resource Group. 2001. 272 pp. ISBN: 0931411246
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For Additional Information - Cookbooks• Almost Vegetarian by Diana Shaw. 1994. ISBN 0-51788-20-6. • The Occasional Vegetarian by Karen Lee. Warner Books Inc, 1995. ISBN 0-446- 51792-5. • Meatless Meals for Working People: Quick and Easy Vegetarian Recipes, by D Wasserman
and C Stahler. The Vegetarian Resource Group, 1998. ISBN 0- 931411-06-8. • Lean and Luscious and Meatless, by B Hinman & M Snyder. Prima Publishing, 1991. ISBN 1-
55958-110-7. • Jane Brody's Good Food Book, by Jane E Brody. WW Norton & Company, 1995. ISBN 0-
393-02210-2. • Meatless Dishes in Twenty Minutes, by Karen A Levin. Contemporary Books Inc, 1993.
ISBN 0-8092-3810-1. • Moosewood Restaurant Cooks at Home, by the Moosewood Collective. Simon &
Schuster/Fireside, 1994. ISBN 0- 671-81954-5. • Simple, Lowfat & Vegetarian, by Suzanne Havala, Vegetarian Resource Group, 1994. ISBN
0-931411-09-2. • New Laurel's Kitchen, by L Robertson, C Flinders, B Ruppenthal. Ten Speed Press, 1986.
ISBN 0-89815-167-8. • Full of Beans, by V Currie and K Spicer. Mighton House, 1993. ISBN 0-965688- 1-9. • The Amazing Legume: Cooking with Lentils, Dry Beans and Dry Peas, by Alice Jenner.
Centax Books, Canada, 1994. ISBN 0-9691901-0-7.
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For Additional Information - Websites• www.vegnutrition.com/index.html – written by RD• www.veganhealth.org - – written by RD• www.vrg.org – the Vegetarian Resource Group• www.vegetarian-nutrition.info/ - written by RD• www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.pdf - National
Agricultural Library Food and Nutrition Information Center• www.vegansociety.com - UK site promotes ways of living free from animal
products• www.vegetariannutrition.net - American Dietetic Association affiliate• www.vegdining.com - worldwide vegetarian restaurants• www.veganoutreach.org – working to end cruelty to animals• www.eatlowcarbon.org• www.ods.od.nih.gov - NIH Office of Dietary Supplements
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Questions?
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