Vegetarianism

Amy Gross

What is Vegetarianism?

Vegetarian: A diet based on plants, fruits, vegetables, cereal grains, nuts and seeds; with or without dairy products and eggs

Specific Types:• Lacto-Vegetarian• Ovo-Vegetarian• Lacto-ovo Vegetarian

Semi-Vegetarian:• Pescetarian

Vegan• Excludes all animal products (goveg.com)

Reasons for Adopting

Ethical Health Environmental Religious Cultural

(goveg.com)

Health Benefits and Concerns

American Dietetic Association: Vegetarianism is a healthy, viable diet.

Benefits include:• Lower risk of cancer, heart disease osteoporosis,

hypertension, type 2 diabetes, and Alzheimer's • Weight Control• Lower BMI, cholesterol, blood pressure

Some studies: No difference in cerebrovascular disease, stomach cancer, breast cancer or prostate cancer

(ivu.org)

Nutrition

Protein: essential amino acids • Soy, hempseed, buckwheat, brown rice, beans,

hummus, and whole wheat pita.

Iron• Black beans, cashews, lentils, oatmeal,

soybeans, chickpeas, whole wheat bread.

Vitamin B12• Eggs, Dairy, soy products and dietary

supplements• (ivu.org)

Nutrition

Fatty Acids: Omega 3• Fish, soy, walnuts, pumpkin seeds,

hempseed and flaxseed. Vitamin D

• Milk, soy milk, cereal grains, and mushrooms.

Food Pyramid

(veg.org)

More information

www.goveg.com www.ivu.org www.veg.org www.foodnetwork.com