vegans and vegeterians Flashcards
vegetarians
a vegetarian is someone who lives on a diet of grains, pulses, nuts, seeds, fruit and vegetables with or without the use of dairy products and eggs.
A vegetarian does not eat any meat, poultry, game, fish, shellfish or by-products of slaughter
lacto-ovo vegetarian
a vegetarian who eats dairy products but does not eat meat
lacto-vegetarian
a vegetarian who eats dairy products but avoids eggs
vegan
a vegetarian who does not eat dairy products eggs or any other products that are derived from animals
ovo-vegetarian
diets exclude meat, poultry, seafood and dairy products, but allow eggs.
reasons why people are vegetarians
religion e.g. Muslims personal reasons health environment Some people believe that meat production pollutes the environment social economic
nutrients in a vegetarian diet
fruit and vegetables potatoes bread rice pasta etc. dairy and alternatives oils and spreads beans pulses e.g. nuts
fat
The main source of fat in a vegetarian or vegan diet is likely to be from dairy products, so it is important for vegetarians not to consume too much saturated fat. They should choose unsaturated sources of fat, such as avocado.
protein
Dairy products and eggs are a valuable source of protein.
Vegans may need to consider soya or quinoa because they are two plant sources of protein.
iron
Plant sources of iron – green leafy vegetables, cereals, nuts and pulses – provide non-haem iron It is therefore important that vegetarians consume foods high in vitamin C to help with the absorption of iron.
dairy products
Dairy products are a good source of calcium. Vegans should ensure their calcium needs are achieved by including fortified foods such as white bread and breakfast cereals.
vitamin d
Eggs and dairy products are good sources of vitamin D.
Vegans should try to include fortified cereals and fortified spreads such as margarine in their diet.
Exposure to sunlight is essential to help vitamin D synthesis in the skin.
