Transcript Nutrition 101: A Sampler

Vegetarian Diets
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Vegetarian Diets
What is a vegetarian diet?
A vegetarian diet
excludes meat,
poultry, and fish.
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Vegetarian Diets
How common is it to be a vegetarian in
America?
 Nearly 5 million American adults
 3% of youth ages 8 to 18 years
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Vegetarian Diets
Why do people choose to eat vegetarian
diets?
 Religion
 Heritage
 Personal philosophy
 Health
 Economics
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Vegetarian Diets
Do all vegetarians eat the same food
choices? The answer is, it depends on the
specific vegetarian diet.
Three main vegetarian diets
 Lacto-Ovo Vegetarian
 Lacto Vegetarian
 Vegan Vegetarian
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Vegetarian Diets
Lacto-Ovo Vegetarians eat:
 Grains, Vegetables, Fruits, Legumes,
Nuts, and Seeds
 Milk and Milk Products (lacto)
 Eggs (ovo)
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Vegetarian Diets
Lacto Vegetarians eat:
 Similar to Lacto-ovo diet, except does
not include eggs.
 Baked items and pastas may need to
be prepared differently.
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Vegetarian Diets
Vegans eat:
 Only plant-based foods
 No animal products
 Strict vegans avoid honey and
products made with animal byproducts, such as gelatin.
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Vegetarian Diets
What are the health and nutrition benefits of vegetarian
diets?
Health Benefits include:
 Lowers blood cholesterol and blood pressure
levels
 Reduces the risk of heart disease, high blood
pressure, and stroke
 Lowers body mass index (BMI)
 Reduces the risk of type 2 diabetes and some
cancers
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Vegetarian Diets
Nutrition Benefits include:
 Higher intakes of some vitamins,
minerals, fiber, and phytonutrients
 Lower intakes of saturated fat and
dietary cholesterol
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Vegetarian Diets
Are there nutrients of concern for
vegetarian diets?
 Nutrition Concerns–Protein
 Quantity
 Can a vegetarian diet provide enough
protein?
 Lesson Activity–Protein Predictions
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Vegetarian Diets
Lesson Activity–Protein Predictions
 Teen males need 52 grams protein
 Adult males need 56 grams
Mixed
74 grams
H
Lacto-Ovo
63 grams
M
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Vegan
61 grams
L
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Vegetarian Diets
Do vegetarian diets provide quality
protein?
 Animal proteins are complete
 Plant-based proteins are incomplete
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Vegetarian Diets
Complementary Proteins–combine to
make complete proteins
Grains
Legumes
Vegetables
Nuts/Seeds
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Vegetarian Diets
Cheese
Pizza Sauce
and Crust
Milk
Grain and Vegetable
(Lacto) Complete
protein from an
animal source.
Both incomplete
protein sources from
plant-based foods.
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Physical Activity Booster
The Perfect Complement
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Vegetarian Diets
Nutrient of Concern–Adequate Calories
 Adequate calories are needed to
assure protein needs are met.
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Vegetarian Diets
Nutrient of Concern–Iron
 Plant foods have non-heme iron.
 Serve vitamin C rich foods with plant
sources of iron.
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Vegetarian Diets
Nutrient of Concern–Calcium
 Check milk substitutes to assure they
are fortified with calcium and other
nutrients found in milk.
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Vegetarian Diets
Nutrient of Concern–Vitamin B-12
 Vitamin B-12 is only found in animal
foods. Vegan diets need supplements
of B-12.
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Vegetarian Diets
Other Nutrients of Concern
 Vitamin D
 Zinc
 Iodine
 Omega-3 fatty acids DHA and EPA
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Vegetarian Diets
According to the American Dietetic Association
position paper on vegetarian diets,
“…appropriately planned vegetarian diets,
including total vegetarian or vegan diets, are
healthful, nutritionally adequate, and may
provide health benefits in the prevention and
treatment of certain diseases. Well-planned
vegetarian diets are appropriate for individuals in
all stages of the life cycle…”
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Vegetarian Diets
According to the American Dietetic Association
position paper on vegetarian diets,
“…appropriately planned vegetarian diets,
including total vegetarian or vegan diets, are
healthful, nutritionally adequate, and may
provide health benefits in the prevention and
treatment of certain diseases. Well-planned
vegetarian diets are appropriate for individuals in
all stages of the life cycle…”
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The University of Mississippi
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Vegetarian Diets
Dietary Guidelines for Americans
Food Groups to Encourage
 Whole grains
 Vegetables
 Fruits
 Legumes
 Low fat and fat-free milk/milk products
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Vegetarian Diets
Are vegetarian diets a
special nutrition need?
What tools do school
nutrition programs have
to meet the preferences
of students that want a
vegetarian meal?
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Vegetarian Diets
Taste Activity
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Post-Quiz
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End of Lesson 6
National Food Service Management Institute
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