Vegetarian Diets

A person who does not eat Meat or Animal Products Vegetarian A person who does not eat Meat or Animal Products

Health Benefits Lower levels of obesity Reduced risk of cardiovascular disease Lower LDL cholesterol levels Lower blood pressure Lower type 2 diabetes

Types of Vegetarian Diets Vegans: eat only plant foods Lacto Vegetarians: eat plant foods as well as dairy products Lacto-Ovo Vegetarians: eat plant foods, dairy products and eggs Semi-Vegetarians: eat plant foods, dairy products, eggs and chicken or fish (NOT RED MEAT)

Key Nutrients for Vegetarian Diets Protein Vegetarian Most at Risk: All except Semi-vegetarian Foods to Add to Diet: Beans & Peas; Soy Products; Textured Vegetable Protein; Nuts and Seeds

Key Nutrients for Vegetarian Diets Omega 3 Fatty Acids Vegetarian Most at Risk: Vegan and Lacto-Vegetarian Foods to Add to Diet: Flaxseed, Walnuts, Canola oil, Soy products

Key Nutrients for Vegetarian Diets Calcium Vegetarian Most at Risk: Vegan Foods to Add to Diet: Broccoli, Kale, Tofu and Cal. Fortified fruit juices

Key Nutrients for Vegetarian Diets Vitamin D Vegetarian Most at Risk: Vegan Foods to Add to Diet: Broccoli, Kale, Tofu and Cal. Fortified fruit juices (Remember Vitamin D is also supplied by the sun)

Key Nutrients for Vegetarian Diets Vitamin B-12 Vegetarian Most at Risk: Vegan Foods to Add to Diet: Fortified soy-milk; Yeast; or Vitamin B-12 supplement

Key Nutrients for Vegetarian Diets Iron Vegetarian Most at Risk: Vegan Foods to Add to Diet: Dark green leafy vegetables; Dried Fruits; Vitamin C foods

Key Nutrients for Vegetarian Diets Iodine Vegetarian Most at Risk: Vegan Foods to Add to Diet: Iodized Salt, Soy products, Sweet potatoes, Broccoli, and Cabbage.