Overview
 What is a vegetarian diet?
 Different forms of vegetarianism
 Why do people choose this diet?
 Health advantages
 Healthy food choices
 Best choices
 Cooking methods
 Key nutrients
 Meeting protein needs
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
Other Forms of Vegetarian Diets
 Vegan-excludes meat, dairy, eggs, honey
 Lacto – excludes meat, eggs (but includes dairy
products and honey)
 Ovo – excludes meat, dairy products (but includes
eggs and honey)
Why?
 A vegetarian diet may be chosen for:
 Ethical
 Health
 Environmental
 Religious
 Political
 Cultural
 Aesthetic
 Economic
 …or other reasons
Health Advantages
 Vegetarian diets have been associated with the
following when compared to nonvegetarian 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
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
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Raw or cooked vegetables or fruits
Beans and legumes
Whole grain cereals, breads, pasta
Nuts and seeds
Low fat dairy products
Eggs
Added salt, sugar and fat
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Frying vegetables in oil
Adding sugar, butter to fruits during cooking
Canned beans with added salt
High calorie additions to whole grains
 Adding sugar, butter, or other high calorie toppings to
breads/grains
 Salted or sugared nuts and seeds
 Dairy products
 Whole fat dairy products are high in saturated fat

Choose 1% or skim milk products, low fat or no fat yogurt, and low
fat cheeses
Key Nutrients
 Protein
 n-3 fatty acids (omega 3 fatty acids)
 Iron
 Zinc
 Iodine
 Calcium
 Vitamins D
 Vitamin B-12
Meeting Protein Needs
 Beans
 Legumes
 Nuts
 Seeds
 Dairy products
 Milk
 Yogurt
 Cheese
Summary
 Diet that does not include meat
 Includes: fruits, vegetables, beans, legumes, cereal
grains, nuts, and seeds, with or without dairy products
and eggs
 Has been associated with health benefits
 Carefully plan diet to ensure key nutrients