Vegetarian Diets (16) Flashcards
Vegan
exclude all animal derived foods
lactovegetarian
include milk products
lacto-ovo-vegetarian
include milk and egg
partial vegetarian
excludes red meat
pesco-vegetarian
excludes poultry and red meat (first year Ana)
Health benefits of protein diets
1) lower body weight
2) lower BP
3) less heart disease
4) lower mortality from cancer (especially colon…high red meat)
At risk nutrients
1) protein
2) iron
3) zinc
4) calcium
5) vitamin D
6) B12
At risk populations
pregnant (and lactating), infancy, childhood/adolescence
Complementary proteins
-grains/legumes
-milk/grains
-milk/legumes
iron
-in plant foods, legumes, dark green leafy, whole grains, animals
-vitamin C enhances non-heme (from pant) iron
zinc
-critical for immune function and growth
-sea food, whole grains, nuts, legumes
calcium
-fortified juice/milk
-tofu, legumes, almonds, chia seeds
-lower oxalate; turnip, broccoli, kale
Vitamin D
-fortified milk
-sunlight exposure
B12
only in animal foods