1. Vegetarian Diets

2. Vegetarians do not eat meat Usually eat vegetables, fruit, nuts and grains Sometimes do not eat animal products, such as fish, eggs or dairy food What is a Vegetarian Diet?

3. Types of Vegetarians Vegans DO NOT consume any animal products such as eggs or dairy foods Some do not use animal products such as wool and leather http://1.bp.blogspot.com/_8qPLc1IRpp4/SLDqc6ozNuI/AAAAAAAAAKE/BjfJyXR-q_s/s1600-h/214591_sad_egg.jpg http://www.dairy.com.au/consumers/content/view/171/182/

4. Types of Vegetarians Semi – vegetarians who eat everything except meat Pesco- vegetarians do not eat meat, but eat fish Lacto- vegetarians eats dairy food as well Lacto- ovo- vegetarians eat dairy food AND eggs

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6. Essential Nutrients Bread, cereal, rice and pasta group: Important source of complex carbohydrates, fibre, vitamins and minerals Daily recommended intake of 6-11 serves

7. Essential Nutrients Vegetables group: Daily recommended intake of 3-5 serves Fruit group: Daily recommended intake of 2-4 serves Both are a good source of: Vitamin A and C folate dietary fibre carbohydrates

8. Essential Nutrients Dairy group: Main source of calcium, protein, riboflavin and B12 Daily recommended intake of 3-5 serves

9. Essential Nutrients Meat, poultry, fish, eggs and nut group: Main source of Iron, protein and vitamin B12 Recommended daily intake of 2-3 serves

10. Essential Nutrients Fats, oils and sweets: Should be consumed sparingly

11. Benefits of a Vegetarian Diet:

12. A Vegetarian Diet would consist of: Large amounts of: – breads, – cereal, – rice, – vegetables, – fruit, – nuts and legumes

13. Richer in dietary fibre; helps prevent constipation and other intestinal problems Prevents bacteria infection of the appendix Reduces risk of colon cancer Stimulates muscles of the digestive tract so they remain active and healthy

14. Vegetarian diets are higher in Potassium Research shows vegetarians generally have lower blood pressure and blood cholesterol levels This lowers the risk of heart disease, stroke, diabetes and some cancers

15. Vegetarian diets are higher in Magnesium, folic acid and the anti- oxidant vitamins C and E On average, vegetarians are slimmer than those who eat meat due to their diet being higher in vegetable protein and lower in fats and calories This reduces the risk of weight- related disorders such as diabetes and a stroke

16. What are the health risks associated with vegetarian diets, and what can be done to minimise them?

17. Problems: Most vegetarians do not eat either meat (fish included) or dairy products, a lack of the nutrients from these foods mean a lack of: – Iron – Calcium – Protein – Zinc – Vitamin B12

18. Why does the body need Iron? Main source of Iron is red meat Iron is needed for red blood cells to carry oxygen around the body Lack of Iron= anaemia (lack of red blood cells) Anaemia causes tiredness, lack of energy and fatigue Women have a higher risk of anaemia due to menstrual cycles (Estimated to need double the amount of Iron compared to men)

19. What can a vegetarian do about their Iron levels? Vegetarians should consume Vitamin C rich foods (oranges) which boosts the body’s iron absorption abilities Leafy green vegetables, legumes and dry fruit are rich in Iron

20. Why does the body need Calcium? Calcium is needed for building bones and teeth Dairy products are rich in calcium, which Vegans may lack in their diet Calcium intake is crucial during childhood and adolescence which contributes to formation of bone mass; sufficient bone mass contributes to a lower risk of osteoporosis later in life

21. What can vegetarians do to increase Calcium intake? Vegetarians should consume more soy products such as soy milk to ensure that they obtain sufficient amounts of calcium

22. Why does the body need Vitamin B12? Vitamin B12 is essential for: – maintaining a healthy nervous system – maintaining DNA production – regulating the formation of red blood cells

23. What can a vegetarian do to increase Vitamin B12 intake? Dairy and meat products are rich in vitamin B12, but a vegetarian diet of fruit, vegetables and grains is not sufficient enough. So vegetarians need to eat food that is: – fortified with B12 – or take vitamin supplements

24. Summary of a vegetarian diet Rich in – dietary fibre – potassium – magnesium – antioxidants Lack of – iron – calcium – vitamin B12

25. A well balanced vegetarian diet needs a great deal of planning and careful management to ensure the body gains the required amounts of essential vitamins and minerals.

26. Any questions or comments about the presentation?