1. Healthy Meals for Vegetarians
4.09: Demonstrate how to develop a healthy vegetarian-eating plan.

2. Different Kinds Of Vegetarians
Vegan: Does not eat any animal products or by-products.
Lacto-vegetarian: Eats the vegan diet but also eats diary products.
Lacto-ovo-vegetarian: Excludes red meat, white meat, and fish. Eats eggs and all dairy products. The most common vegetarian diet.
Semi-vegetarian: Eats chicken, fish, and dairy products but not red meat.

3. Reasons to Become a Vegetarian
For health reasons
According to Nutrition Review, vegetarians weigh 4-20% less than meat eaters.
Fruits and vegetables are the best source of important vitamins and minerals.
Avoid hormones and other additives found in most meat products.
Foods rich in fiber help you feel full faster and for longer.
Moral objection to treatment of livestock
Religious beliefs

4. Cautions for Vegetarians
Find variety, make sure you eat different foods from all the food groups.
Protein, calcium, iron and vitamin B12 are the most common nutrients lacking in vegetarian diets.
When eating in restaurants, make sure broths do not contain meat products and food is cooked on a clean surface.

5. What Foods Can Vegetarians Eat?
Vegan
Lacto-Vegetarian
Lacto-Ovo-Vegetarian
Semi-Vegetarian

6. Foods which may be eaten:
Vegan
Lacto-Vegetarian
Lacto-Ovo-Vegetarian
Semi-Vegetarian
Soy products
Tofu
Tempha
All fruits
All vegetables
Legumes
Rice
Cereal
Bread made without eggs or milk
Milk and milk products
Bread
Eggs
Chicken
Turkey
Fish

7. More on Being a Vegetarian

8. Vegetarian Food Guide Pyramid
Remember the amount of food you eat should be based on personal activity level and age so choose within the range.

9. Are there any. . .

10. Group Activity
In small groups, create a vegetarian eating plan for two days for either vegan and semi-vegetarian or lacto-ovo-vegetarian and lacto-vegetarian.
Create menu you will present to the class.

11. Homework
Either:
A-Go to the grocery store and purchase a “vegetarian” food. Eat it after proper preparation.
B-Go to a restaurant and order a food that fits into a vegetarian diet.
Record what you ate, what type(s) of vegetarians would eat this, if you enjoyed the food or not, and why.
Staple receipt to front of paper.
Due: next class meeting.