Vegetarian Diet By: Margaret Price, Nicholas Mui, Sayeed B. Ali, and Kelvin Tsui
What is a vegetarian? A vegetarian is a person who does not eat meat or fish, but eats plants instead. There are different types of vegetarian diets. The types of vegetarian diets are: Lacto-vegetarian - diets do not include meat, fish, and eggs, but includes dairy products Lacto-ovo vegetarian - diets do not include meat and fish, but includes eggs and dairy products Ovo-vegetarian - diets do not include meat, fish and dairy products, but includes eggs Vegan - diets do not include meat, fish, eggs, and dairy products
Vegetarian vs. Vegan Diet Vegetarian Excludes animals from diet Vegetarians do not eat meat or fish, but some vegetarians eat eggs and some drink milk Vegetarians do not care about using products that came from animals such as fur and wool Vegan Excludes the use of animals in food, clothes, and any other product associated with animals Vegans do not eat meat, eggs, milk, honey or any food that came from animals Vegans do not use products that came from animals such as fur and wool
Meal Plan Protein: Common belief that it is extremely difficult for vegetarians to get require amount protein Plants comprised of incomplete proteins (does not contain all essential amino acids) Plant foods can complement each other to acquire protein Grains + legumes Milk + grains Grains + nuts/seeds Milk + legumes Legumes + nuts/seeds
Meal Plan (continued) Carbohydrate: Vegetarian diets are usually low in proteins, but high in carbohydrates Fruits and vegetables contain a lot of carbohydrates Carbohydrates are also in other foods such as rice, pasta, bread and any other whole grains Fat: Vegetarians usually have very low amount of fats Some fats used in a vegetarian diet are sunflower oil and olive oil
Meal Plan (continued) Fiber: Vegetarian diets tend to be high in dietary fiber because they are found naturally in plants Present in almost all edible plants, such as grains and legumes Insoluble fiber vs. soluble fiber Some foods for a vegetarian diet that are high in fiber are Avocado Apples Bran Green vegetables
Meal Plan (continued) Calcium: Calcium usually associated with milk and cheese, but this is not the case Calcium also found in many vegetables, such as Collard Turnips Tofu Soy yogurt Iron: Vegetarians need more iron since iron in plants not absorbed as efficiently as in meat However, plenty of iron in fruits and vegetables Bran, garbanzo beans, black beans, pinto beans
Meal Plan (continued) Potassium: Many vegetables and fruits are rich in potassium Banana generally associated with potassium; however, many other vegetables and fruits give more potassium Need 11 bananas for complete day s worth of potassium Foods rich in potassium Sun-dried tomatoes Spinach Swiss chard
Meal Plan (continued) Sodium: Vegetables and fruits tend not to have a lot of sodium, but should avoid vegetables that grow in salty ocean water wakame, a seaweed kelp vegetables that obtain sodium from soil General vegetables, fruits, and beans that have high amounts of sodium are Swiss chard, artichoke hearts, turnip greens Canned olives, and dried figs Fruit and vegetable juices
Meal Plan (continued) Vitamin C: Fruits and vegetables tend to be very good sources of vitamin C Some fruits and vegetables that are high in vitamin C are Guava Kiwi Papaya Oranges Vitamin D: Found in dairy products, like milk and cheese Good sources for Vitamin D are Sunlight Cereals Mushrooms Can consider Vitamin D supplements
Meal Plan (continued) Cholesterol: Nearly all vegetables and fruits have no cholesterol However, dairy products like milk and cheese tend to have cholesterol Saturated Fat: Most vegetables and fruits have very little saturated fat However, it is best avoid diets with high amounts of: Peanuts (or peanut butter spread) Fried potatoes
Timing of Meals and Expected Weight Loss Vegetarians can eat breakfast, lunch, and dinner, just like a person who has a diet consisting of meat. However, what makes up the breakfast, lunch, and dinner is different. There is a lot of flexibility to what foods a vegetarian can eat to acquire their daily nutritional needs. According to recent studies, vegetarians are shown to lose about one pound per week, without additional exercise or limits on portion sizes, calories, or carbohydrates. Insulin sensitivity is increased, allowing nutrients to more rapidly enter the cells and be converted to heat, not fat.
The Vegetarian Diet
Biological Reasoning the majority of vegetarians stop eating meat because they feel it is morally wrong to eat animals some people become vegetarians for health reasons vegetarians are weak and malnourished- false, as long as you consume enough vitamins and nutrients you will be fine vegetarians are all tree huggers - false, tree hugging is not mandatory vegetarians are all in great shape- false, vegetarianism does not make you immune to obesity
Health Impacts (Overview) Vegetarian Diets does not contain meat and poultry, however they are allowed to eat dairy products and eggs. Vegetarian diets provide relatively large amounts of cereals, pulses, nuts, fruits and vegetables. Vegetarian diets are usually very rich in carbohydrates, n-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E and Mg, and relatively low in protein, saturated fat, long-chain n-3 fatty acids, retinol, vitamin B12, and Zn. In order to have a balanced amount of protein in their diet they will need to eat certain foods that possess that certain protein that they need. Study have shown that vegetarians have relatively low BMI's and a low plasma cholesterol concentration. Recent studies have also shown higher plasma homocysteine concentrations than in non-vegetarians. Deaths are a little different between Vegetarians and Non -vegetarians
Health Impact (Long term Bad Effect) Iron Deficiency Anemia A common condition and results in a low amount of red blood cells in your blood. Some symptoms include fatigue, shortness of breath, dizziness, pale skin, brittle nails, tongue inflammation, cravings to eat dirt, starch or ice, irregular heartbeat and tingling legs. Vegetarians should eat twice the amount of iron to compensate for not gaining it from meat, which equates to 30 mg for teenage and pre-menopausal females and 20 mg for males. If you do get an iron deficiency, you can eat cooked spinach for a quick dose of iron as it contains 15 mg of iron per 100 calories. Vitamin B12 Deficiency Anemia Vitamin B12 anemia limits the production of red blood cells Symptoms include sore tongue and mouth, pale or yellowish skin, diarrhea, weight loss, tingling hands and feet, muscle weakness and confusion or forgetfulness. Able correct this anemia with vitamin B12 supplements Have low Oxygen Levels I am a cute red Blood cell MAKE MOORE OF ME! MWUHAHA HAHAHA!
Health Impact Cont. (Long & Short term Good Effect) Lower death rate ratios from ischemic heart disease among vegetarians Significantly lower mortality rate was noted among the vegetarians Less Heart Attacks Lower chance of Bowel Cancer Vegetarian diets also provide more fiber, vitamins, minerals, antioxidants, and other phytochemicals (plant chemicals) than diets that contain meat MMM. Dough nuts. Eat Some Vegetables!
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