chapter 7 - vegetarian diets Flashcards
pescavegetarian
eat dairy, eggs, and fish
semivegetarian
all meats except red meats
lactovegetarian
eat dairy but no other animal products (flesh, eggs)
ovovegetarian
eat eggs but no other animal products
lactoovovegetarian
eat dairy and eggs but no other animal products
vegan
no animal foods
vegetarian diet health
lower in fat & calories than Western diet that contained animal foods
lower risk of:
- obesity
- type 2 diabetes
- hypertension
- certain cancers
vegetarianism advantages
lots of:
- Vit C, E, folic acid
- phytochemicals
- fiber
- magnesium & potassium
low:
- sat fat
vegetarianism disadvantages
low:
- vit B12, D, riboflavin
- zinc, iron, calcium
- omega-3 fatty acids
- certain essential amino acids
- energy (calories)
vegetarian protein sources
plant sources = low-quality (lacks/has inadequate amounts of 1+ essential amino acids)
complete plant proteins
quinoa & soy
vegan disadvantages
low in:
- complete protein
- riboflavin
- Vit D, B12
- Calcium
- Iron
- Zinc
vegetarian EAAs
eat whole grains & legumes to get all essential amino acids
vegetarian riboflavin is from:
- green leafy vegetables
- whole-grain breads, cereals
- legumes
vegetarian Vit D, calcium is from:
- fortified foods (soy milk, tofu, orange juice) = calcium & Vit D
- green leafy vegetables = calcium
- dietary supplements = calcium & Vit D
- sun exposure = Vit D
vegetarian Vit B12 is from
fortified foods & supplements
vegetarian zinc & iron is from
whole grains, nuts, legumes
phytic acid limits zinc absorption; add Vit C to enhance iron absorption
choose whole-grain BREADS bc leavening reduces the influence of phytic acid
