Unit 16

Question 1

What is a vegan diet?

Answer 1

No animal derived foods

Question 2

What is a lactovegtarian diet?

Answer 2

includes milk products

Question 3

What is a lacto-ovo-vegetarian diet?

Answer 3

includes milk and eggs

Question 4

What is a partial vegetarian diet?

Answer 4

excludes red meat

Question 5

What is a pesco-vegetarian diet?

Answer 5

excludes poultry and red meat (can eat fish)

Question 6

What are the health benefits seen of vegetarian diets?

Answer 6

1. lower body weight
2. lower BP
3. less heart disease
4. lower mortality from cancer, especially colon

Question 7

What are the at-risk nutritents for vegetarian diets?

Answer 7

1. protein
2. iron
3. zinc
4. calcium
5. vitamin D
6. Vitamin B12

Question 8

For vegetarian diets…

What populations are at greater risk of deficiency?

Answer 8

1. pregnancy and lactation
2. infancy
3. childhood and adolescence

Question 9

Why is protein an at-risk nutrient for vegetarian diets?

Answer 9

Because most complet proteins come from animal sources

Question 10

How can vegetarians fill the necessary protein intakes?

Answer 10

Complementary proteins!
- Grains and legumes
- milk and grains
- milk and legumes

Question 11

Why is iron an at-risk nutrient for vegetarian diets?

Answer 11

While iron is found in plant foods it is more poorly abosrbed than animal source iron

Question 12

What can enhance absorption of non-heme iron?

Answer 12

vitamin C

Question 13

What is the iron absorption % of a mixed diet with meat fish and poultry? Vegetarian diet?

Answer 13

Mixed diet - 14-18%
Vegetarian - 5-12%

Question 14

Why is zinc an at-risk nutrient for vegetarian diets?

Answer 14

meat is a rich source for zinc

Question 15

What is zinc critical for?

Answer 15

immune function and growth

Question 16

Where else can we find zinc (other than meat)?

Answer 16

Fish, whole grains, nuts, legumes

Question 17

What causes iron deficiency in developing countries?

Answer 17

high cereal protein intake
rich phytates (anti-nutrition factor), which makes zinc unavailable for absorption

Question 18

What are other sources of calcium other than animal products?

Answer 18

• calcium fortified juices or soy milk
• calcium-set tofu
• some legumes (navy and white beans)
• almonds
• tahini and chia seeds

Question 19

Are lower or higher oxalate vegetables considered better sources for calcium? How can you reduce oxolate levels? By how much?

Answer 19

lower oxalate vegetables
reduce oxilate levels by boiling (reduces 30-87%)

Question 20

What are other sources of vitamin D for vegetarian diets?

Answer 20

• vitamin D fortified milk
• exposure to sunlight
  (likely need a supplement)

Question 21

Why is vitamin B12 an at-risk nutrient for vegetarian diets? What are other ways to get it?

Answer 21

it is only found in animal foods

can get from fortified soy milk, breakfast cereals or supplement