1. Vegetarian Diets
5.02U Vegetarian Diets

2. 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
According to the American Dietetics Association, a vegetarian diet is one that does not include meat (including fowl) or seafood, or products containing those foods. A vegetarian diet does include fruits, vegetables, beans, legumes, cereal grains, nuts, and seeds, with or without dairy products and eggs.

3. 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

4. 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

5. Why? A vegetarian diet may be chosen for: Ethical Health Environmental
Religious
Political
Cultural
Aesthetic
Economic
…or other reasons
There are many reasons people may choose a vegetarian diet which could include ethical, health, environmental, religious, political, cultural, aesthetic, economic or other reasons. We will take a more in depth look at the health reasons people may choose to follow a vegetarian diet next.

6. Four Types of Vegetarian Diets
Vegan
Lacto-Vegetarian
Ovo-Vegetarian
Lacto-ovo-Vegetarian
5.02U Vegetarian Diets

7. Vegan Vegan Characteristics Eat only food from plant sources
Vegan: does not eat any animal products including meat, fish, fowl, eggs, dairy, honey, etc. Most vegans do not use any animal products such as silk, leather, wool, etc. as well.
5.02U Vegetarian Diets

8. Lacto-Vegetarian Characteristics
Eat foods from plant sources and dairy products.
Lacto Vegetarian: does not eat meat, fish, fowl or eggs. Eats dairy products.
5.02U Vegetarian Diets

9. Ovo-Vegetarian Characteristics Eat foods from plant sources and eggs.
Ovo-Vegetarian: does not eat meat, fish, fowl or dairy products. Eats egg products.
5.02U Vegetarian Diets

10. Lacto-Ovo-Vegetarian
Characteristics
Eat foods from plant sources, dairy products and eggs.
Lacto-Ovo Vegetarian: does not eat meat, fish or fowl. Eats dairy and egg products. Most popular.
5.02U Vegetarian Diets

11. What chronic diseases can be treated by a vegetarian diet?
Heart disease
Cancer
Obesity
All of the above

12. Health Benefits of Vegetarian Diets
Cardiovascular
Hypertension
Cancer
Diabetes
Obesity
Kidney disease/ renal stones
Gallstones
Diverticular disease

13. 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
Vegetarian diets have been associated with many health advantages as compared to non vegetarian diets. Research has supported that vegetarian diets have been associated with lower low density lipoprotein cholesterol(or LDL) levels, lower risk of death from ischemic heart disease, and lower blood pressure. Ischemic heart disease is defined as a lower level of blood supplied to the heart and often results in a heart attack or stroke. In addition, vegetarian diets have been associated with lower rates of hypertension, lower rates of type 2 diabetes, a lower body mass index and lower overall cancer rates.
Vegetarian diets not low fat but lower in saturated fat, higher fiber, higher consumption of soy protein, higher intakes of antioxidants
Vegetarians have higher fiber intake; higher intake of phytochemicals and isoflavones that have anticancer effects

14. 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

15. The Power of Plant Foods
Fruits and vegetables –reduced risk for cardiovascular disease, cancers, and other chronic diseases (such as macular degeneration and cataracts).
Legumes - sources of protein, fiber, and a variety of micronutrients and phytochemicals that may protect against disease.

16. The Power of Plant Foods
Nuts - lower risk for heart disease and lower mortality rates.
Whole-grains - reduced risk for heart disease, diabetes, high blood pressure, and stomach and colon cancers.

17. 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
By the nature of the foods within the vegetarian diet, most of the food choices within this diet are healthy. Fruits, vegetables, beans, legumes, cereal grains, nuts and seeds, dairy products and eggs are all healthy choices if you are careful not to add unhealthy fats, sugars, and salt and choose low fat dairy products. Most vegetables and fruits can be enjoyed in their raw form or can be cooked just slightly to conserve the most amount of their natural vitamins and minerals. Canned beans and legumes are a very healthy food choice and can be found alongside other canned vegetables at your local grocery store. There are many whole grain cereals, breads and pasta choices available now and these food provide essential vitamins and nutrients as well as much needed fiber in your diet. Nuts and seeds are also very healthy choices for fiber and there are a wide variety of different types available today. Low fat dairy products will provide a healthy dose of calcium and Vitamin D and also provide protein in a vegetarian diet as well. 1% or skim milk products such as low fat yogurt and cheeses are the best choices. Finally, eggs are another great source of protein and another healthy choice to add to any diet!

18. What nutrients are especially important to consider when following a vegetarian diet?
Fiber, vitamins C and E
Iron, zinc, calcium, vitamin B12
Omega-3 fatty acids, vitamin D
B & C

19. Key Nutrients Protein n-3 fatty acids (omega 3 fatty acids) Iron Zinc
Iodine
Calcium
Vitamins D
Vitamin B-12
Vitamin A/ Beta carotene
While following a vegetarian diet can be a very healthy way to eat, you should be sure to eat a wide variety of foods to ensure you are meeting all your protein, vitamin and mineral needs. Since a vegetarian diet excludes meat, one of the most important considerations is to be sure you meet your protein needs. Eating beans, legumes, nuts, seeds, low fat dairy products and eggs are all excellent sources of protein. We will talk more about protein needs on the next slide. Other key nutrients are omega 3 fatty acids which can be found in fish while iron, zinc and iodine can be found in whole grain breads, cereal and pasta. Calcium and vitamin D are found in dairy products and Vitamin B-12 can be found in dairy products, eggs, and some fortified foods such as breakfast cereals.

20. Meeting Protein Needs Beans Legumes Whole Grains Veggie Burgers
Nuts/ Nut Butters
Seeds
Dairy products
Milk
Yogurt
Cheese
A well planned vegetarian diet can meet your daily protein needs. Beans, legumes, nuts, seeds and dairy products are good sources of protein and by eating a variety of these foods, you should have no trouble getting enough protein. Certain combinations of these protein foods can create what is known as a “complete protein” which is the same sort of protein found in meat. Dairy products also have complete proteins just as they are. Proteins contained in plant foods are incomplete proteins but as mentioned, you can combine certain plant proteins to make what is a complete protein. Combinations such as rice and beans would yield a complete protein.

21. 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

22. 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

23. So what should a vegan diet look like
So what should a vegan diet look like? Often, much like an omnivorous diet!

24. 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

25. BREAKFAST #2 3 oatmeal pancakes with applesauce topping
1 glass of calcium- fortified orange juice
Fresh fruit

26. LUNCH #1
Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce
Carrot sticks
Fresh Fruit
Pretzels

27. 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

28. 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

29. DINNER #2 Veggie chili over Baked sweet potato Side salad ½ cup sorbet
Fortified juice

30. HEALTHY SNACKS Banana soymilk shake Fresh or dried fruit Popcorn
Granola Bars
Nuts
Carrots/ Celery and hummus

31. Making the switch! www.TryVeg.com is helpful

32. Stocking the Vegetarian Pantry
Look at the vegetarian foods you already have and the vegetarian meals you usually eat.
You probably already eat many vegetarian or vegan meals, or meals that could easily be made vegetarian.

33. Stocking the Vegetarian Pantry
Food Group
Bread, grains, cereals
Product
Whole grain mixes: pancakes, baking mixes
Bulk grains: rice, barley, pasta, oats
Whole grain breakfast cereals
Breads, rolls, muffins, bagels, English muffins, tortillas
Frozen waffles and low-fat muffins

34. Stocking the Vegetarian Pantry
Food Group
Legumes
Product
Bean or lentil soup
Black bean burritos or tacos
Canned beans and Vegetarian baked beans 
Tofu

35. Stocking the Vegetarian Pantry
Food Group
Fruits and Vegetables
Meat substitutes
Dairy Substitutes
Product
All kinds and all varieties
Veggie burger patties
Veggie sausage
Soy milks
Soy cheeses

36. Tips for Vegetarians
Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:
pasta primavera or pasta with marinara or pesto sauce
veggie pizza
vegetable lasagna
tofu-vegetable stir fry
vegetable lo mein
vegetable kabobs
bean burritos or tacos

37. Tips for Vegetarians
For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.

38. 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 pp. ISBN:
Being Vegetarian for Dummies Suzanne Havala, MS, RD. Cleveland, OH: IDG Books Worldwide pp. ISBN:
The Complete Guide to Vegetarian Convenience Foods Gail Davis New Sage Press pp. ISBN:
The Dietitian’s Guide to Vegetarian Diets: Issues and Applications, 2nd ed. Virginia Messina, Reed Mangels, and Mark Messina Boston, Jones and Bartlett Publishers pp. ISBN
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 pp. ISBN:
Simply Vegan: Quick Vegetarian Meals, 4th ed. Debra Wasserman; Nutrition Section by Reed Mangels, PhD, RD Baltimore, MD: The Vegetarian Resource Group pp. ISBN:
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 pp. ISBN:

39. For Additional Information - Cookbooks
Almost Vegetarian by Diana Shaw ISBN
The Occasional Vegetarian by Karen Lee. Warner Books Inc, ISBN
Meatless Meals for Working People: Quick and Easy Vegetarian Recipes, by D Wasserman and C Stahler. The Vegetarian Resource Group, ISBN
Lean and Luscious and Meatless, by B Hinman & M Snyder. Prima Publishing, ISBN
Jane Brody's Good Food Book, by Jane E Brody. WW Norton & Company, ISBN
Meatless Dishes in Twenty Minutes, by Karen A Levin. Contemporary Books Inc, ISBN
Moosewood Restaurant Cooks at Home, by the Moosewood Collective. Simon & Schuster/Fireside, ISBN
Simple, Lowfat & Vegetarian, by Suzanne Havala, Vegetarian Resource Group, ISBN
New Laurel's Kitchen, by L Robertson, C Flinders, B Ruppenthal. Ten Speed Press, ISBN
Full of Beans, by V Currie and K Spicer. Mighton House, ISBN
The Amazing Legume: Cooking with Lentils, Dry Beans and Dry Peas, by Alice Jenner. Centax Books, Canada, ISBN

40. For Additional Information - Websites
– written by RD
- – written by RD
– the Vegetarian Resource Group
- written by RD
- National Agricultural Library Food and Nutrition Information Center
- UK site promotes ways of living free from animal products
- American Dietetic Association affiliate
- worldwide vegetarian restaurants
– working to end cruelty to animals
- NIH Office of Dietary Supplements

41. Questions?