Vegetarian Diet Flashcards
Pescavegetarian
Fish, but no other animal foods; milk and eggs
Semivegetarian
all except red meats
lactovegetarian
milk and milk products; no animal flesh or eggs
ovovegetarian
eggs but no other animal foods
lactoovovegetarian
milk and milk products and eggs; no other animal foods
vegan
no animal foods
Benefits of vegetarian diets
- lower in fat
- lower risk of obesity, hypertension, type 2 diabetes, and certain cancers
Advantages of a vegetarian diet
High in:
- vitamin c, e, folic acid
- phytochemicals
- fiber
- Mg and K
Low:
- saturated fatty acids
Disadvantages of a vegetarian diet
Low in:
- vitamin B12, D, riboflavin
- zinc, iron, calcium
- omega 3 fatty acids
- essential amino acids
- energy
Incomplete protein
Low quality
- lacks or has inadequate amounts of one or more of the essential amino acids
Complete plant proteins
quinoa and soy protein
How can vegans/vegetarians ensure to get all of their essential amino acids?
- include whole grains and legumes in the diet
Where can vegans/vegetarians get their riboflavin from?
- green leafy veggies
- whole grain breads, cereals
- legumes
Where can vegans/vegetarians get their vitamin D and calcium from?
- fortified foods (OJ, tofu, soy milk)
- green leafy veggies (calcium)
- dietary supplements (vit D and calcium)
- sun exposure (vit D)
Where can vegans/vegetarians obtain vit B12 from?
- fortified foods
- supplements
