Spotlight C: Plant diets Flashcards
Lacto-ovo
Dairy and egg
Pescatarian
Fish only
Vegan
No animal products at all
flexitarian
Semi-vegetarian diet, occasional meat
Health benefits of plant based diet
Reduce risk of obesity and chronic disease later in life
High in fiber, antioxidants and phytochemicals
Why do people follow a vegetarian diet
Life style, beliefs or religious/cultural reasons
Benefits of phytochemicals
- Eat the rainbow
- antioxidants
- Anti-inflammatory
- adds color flavor and aroma
Nutrients plant based diets may lack
- Protein
- Iron
- Vitamin D
- Riboflavin
- Iodine
- Omega 3
- B12
Resveratrol
Polyphenols (type of phytochemical)
In grapes and red wine
Define Carotenoids
Polyphenols
Lutein and zeaxanthin (spinach and kale)
Lycopene in tomatoes and watermelon
Describe a Mediterranean diet
Rich in fruits, vegetables, nuts, olive oil and whole grains
Plant based complete proteins
Soy Buckwheat Chai seeds Spirulina Quinoa