The Pros and Cons of Vegetarian Eating Flashcards
Types of vegetarian diets
- Lacto-ovo vegetarian
- Vegan
- Zen macrobiotic diet
- Semi Vegetarian
Lacto-ovo Vegetarian?
Includes Dairy products, eggs
Vegan?
Plant base only
Semi- Vegetarian?
Avoid red meat; eat some chicken and fish
Zen macrobiotic diet?
Mostly vegans; stress whole grains and locally grown food
What are the Health Benefits?
Less fat, saturated fat, and cholesterol intake
More magnesium and folate
More antioxidants
More fiber and phytochemicals
More fiber and phytochemical does what?
Reduces risk for heart disease, obesity, hypertension, and cancer
What are the Health risks?
Vegan diets may be low in some nutrients:
-Calcium, iron, zinc, vit. D, + vit. B12
Higher intake of phytates
More restrictive food choices = less nutrients
Careful planning needed for growth and overall health
Dietary recommendations for vegetarians
- Choose a variety of foods
- Choose whole, unrefined foods
- Choose a variety of fruits and vegetables
- Choose lower-fat dairy products and eggs in moderation
- Consume a regular source of vitamins B12 and D =Fortified foods or supplements
The Health Effects of Too Little Protein
BIG DEAL
Dietary protein = indispensible amino acids
Protein deficiency
World wide PEM effects every 4th child
Significant factor in more than half of the 104 million annual deaths in children
Protein-energy malnutrition (PEM)
Kwashiorkor:
- Edema and other signs
- Between ages of 18–24 months
- Associated with extreme poverty
Marasmus:
- Chronic PEM
- Infants and 6- to18-month-old children
- Adults with cancer or starvation
Nutritional rehabilitation:
-Gradual and careful refeeding
Too much Protein can give you what diseases?
KNOW
Heart disease- Increased saturated fat and cholesterol intake
Cancer-Increased risk for certain types of cancer
Obesity-Correlation with body fat
Osteoporosis
Mineral Losses- Link between high-protein diet and osteoporosis
Strains kidney function- Excretes products of protein breakdown
