V EGETARIANISM !

W HAT IS V EGETARIANISM ? A diet excluding all meat and fish However there is classes of Vegetarianism.

V EGAN Avoiding all foods of animal origin.

O VO -V EGETARIAN Excludes all Animal flesh and milk. Consumes eggs.

L ACTO -V EGETARIAN Excludes all animal flesh and eggs. Does consumes milk.

L ACTO - OVO V EGETARIAN Avoids all animal flesh but consumes eggs and milk What most people assume as vegetarian Most common vegetarian

P ESCO -V EGETARIAN Avoids most animal flesh but does eat fish and seafood. Not a real vegetarian but many people class it as such.

W HAT DO I WANT TO DO ? For the time being I want to be Lacto-ovo Vegetarian. This may change.

H EALTH R ICKS Lack of Protein Lack of Calcium Lack of vitamin D Lack of Iron Lack of Zinc Lack of vitamin B12 Lack of energy

P ROTEIN Protein is needed for normal growth and tissue repair. Non animal Protein Lacks essential Amino Acids. Essential Amino Acids are easily gained through a variety of plant proteins. One plant makes up for the deficiency of another. Protein rich food: Beans, nuts, nut butters, peas, soy products, Eggs and Milk for those who eat them

C ALCIUM Needed to build bones, teeth and maintain bone strength Calcium rich foods Collard greens, turnip greens, dark green leafy vegetables. Orange juice. Milk for those who consume it

VITAMIN D Needed for absorption of calcium and promote bone growth. vitamin D Supply's The sun, margarine

I RON Needed to carry oxygen in the blood. Iron rich foods: Iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, whole wheat bread, peas, raisins

Z INC Needed for many Biochemical processes and to helps the immune system function. Zinc rich foods: White beans, Kidney beans, chickpeas pumpkin seeds wheat germ. Milk products are also zinc rich for lacto vegetarians.

VITAMIN B12 Needed to keep the nerves and blood cells healthy. Helps make DNA vitamin B12 found in Soy milk, vegetarian burgers, nutritional yeast Milk products and eggs for vegetarians that eat them

ENERGY Vegetarian diets are usually lower in calories. They provide energy Energy providing food: Dried beans, peas,, nuts, nut butters, dried fruits, whole grains, seeds

Macaroni and chees Veggie burgers Soups (vegetable) ( lentil soup with vegetable stock) Fruit salads Spaghetti V EGETARIAN MEALS ( SOME WE ALREADY EAT )

WHY NOT? Vegetarian/Vegan diets are healthy. ASK THESE GUYS

M ORRISSEY

D IANE K EATON

P AUL MCCARTNEY

A NNE H ATHAWAY

S PIDERMAN (AKA T OBEY M AGUIRE )

E LLEN D E G ENERES