Vegetarian Diets

Question 1

Reason for Vegetarianism

Answer 1

• Lack of availability of affordability of animal products
• Desire not to cause harm to animals
• Religious beliefs
• Desire to eat low on the food chain
• Health
• Desire to eliminate hormones, antibiotics

Question 2

Types of Vegetarian Diets

Answer 2

• Pesco (fish)- vegetarian
• Lacto- ovo vegetarian
• Lacto vegetarian
• Vegan
• Raw foods (plant products)
• Macrobiotic

Question 3

Pesco (fish)- Vegetarian

Answer 3

Fish, eggs, milk and milk products, plant foods

Question 4

Lacto- Ovo Vegetarian

Answer 4

Eggs, milk and milk products, plant foods

Question 5

Lacto Vegetarian

Answer 5

Milk and milk products, plant foods

Question 6

Vegan

Answer 6

Plant products only

Question 7

Macrobiotic Diets

Answer 7

• In the past were strict vegetarians totally based on whole grains and vegetables but lack nutrients so it has been expanded to included legumes, beans, fish, seafood, certain fruits, nuts
• Emphasizes organic and local food
• Place a value on yin-yang food combination

Question 8

Raw Food Diets

Answer 8

No formal definition, usually uncooked vegan diet

• Uncooked foods make up @50% or more of diet
• Consumption of food that has not been processed
• Could lead to vitamin B12, low bone mineral density and impaired growth in children

Question 9

Other vegetarian diets

Answer 9

Some diets that are adopted do not sustain healthy lifestyle

• Living foods diet
• Fruitarian (Diet in which fruit are the main ingredient, Deficient in a variety of nutrients)

Question 10

Vegetarian Diets and Health

Answer 10

Can be healthier than non-vegetarian as long as they provide enough nutrient
-Main Concern of nutrient intake: Iron & B12 deficiency, Quality and quantity of protein, Calcium intake (especially vegans)

Question 11

Positive Health Benefits of Vegetarian Diets

Answer 11

Lower risk of

• Obesity
• Heart disease
• Stroke
• Hypertension
• Type 2 diabetes
• Gallstones
• Kidney stones
• Lower blood cholesterol levels

Question 12

Dietary Recommendations for Vegetarian Diets

Answer 12

• Choose a variety of foods: whole grains, vegetables, fruits, legumes, nuts/seeds,
• Choose whole unrefined foods minimizing sweetened, fatty and highly refined foods
• Choose a variety of fruits and vegetables
• Lower fat version of animal products (milk, cheese, eggs)
• Vegans should include regular source of vitamin B12 and vitamin D if sun exposure is limited
• Do not restrict fat in children younger than two; include some foods higher in unsaturated fats for older children

Question 13

Dietary Recommendations for Vegan Diets

Answer 13

• Grains
• Legumes and nuts
• Vegetables
• Fruits
• Fats and oils
• Sweets

Question 14

Complementary Protein Foods for Vegetarian Diets

Answer 14

Can meet needs for essential amino acids by combining plant food to yield complete protein