vegetarian
DESCRIPTION
appropriate balanced diet for vegetariansTRANSCRIPT
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Appropriate Diet for
Vegetarians
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Vegetarianism• Vegetarianism is the practice of following a
plant-based diet including fruits, vegetables, cereal grains, nuts, and seeds, with or without dairy products such as cheese and eggs.
• A vegetarian does not eat meat, including red meat, game, poultry, fish, crustacea, shellfish, or products of animal slaughter such as animal-derived rennet and gelatin.
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Vegetarian Diet• When people think about a vegetarian diet, they
typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types:
• Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.
• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.
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Vegetarian cuisine• Food suitable for several types of the vegetarian cuisine:• Dairy products:
MilkButtercheese (except for cheese containing rennet of animal
origin) yogurt (excluding yogurt made with gelatin)– not eaten by vegans and pure ovo-vegetarians
• Eggs – not eaten by vegans and pure lacto-vegetarians• Honey – not eaten by most vegans• Many bean, pasta, potato, rice, bread• Cereals and oatmeals, granola bars• Fresh fruit and most salads, mashed potatoes• Many sandwiches, such as cheese on toast
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Vegetarian Diet • nutrients, proteins, and amino acids for the
body's sustenance can be found in vegetables, grains, nuts, soymilk, eggs and dairy.
• Vegetarian diets offer lower levels of saturated fat, cholesterol, and animal protein, and higher levels of carbohydrates, fibre, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals.
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Protein • Getting enough protein may be a challenge in a
vegetarian diet, so here's a quick run-down of foods that are high in protein:
Dairy products Eggs Nuts and seeds Peas, beans, lentils Soya products and mycoproteins Wheat protein Wholegrains (rice and cereals)
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Iron• Vegetarian diets typically contain similar levels of
iron to non-vegetarian diets but its absorption can sometimes be inhibited by other dietary constituents.
• food rich in iron- black beans, cashews, hempseed, kidney beans, lentils, oatmeal, raisins, black-eyed peas, soybeans, many breakfast cereals, sunflower seeds, chickpeas, tomato juice, tempeh, molasses, thyme, and whole-wheat bread
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Fatty acids
• Vegetarians can get fatty acid from consuming soy, walnuts, pumpkin seeds, canola oil, kiwifruit and especially hempseed, chia seed, flaxseed, echium seed and purslane.
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Calcium
• Calcium intake in vegetarians is similar to non-vegetarians
• Sources of calcium: collard greens Turnip greens Kale
• Spinach, swiss chard and beet greens are high in calcium, but the calcium is bound to oxalate and therefore it is poorly absorbed.
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Vitamin D
• Products including milk, soy milk and cereal grains may be fortified to provide a good source of Vitamin D and mushrooms provide over 2700 IU per serving (approx. 3 oz or 1/2 cup) of vitamin D2
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Nutrition for a Vegetarian diet• Here's a quick summary of what you need to eat every
day if you're a vegetarian• • 4 -5 servings of fruit and vegetables• • 3- 4 servings of cereals/grains or potatoes• • 2- 3 servings of pulses, nuts and seeds• • 2 servings of milk, cheese, eggs or soya products• • a small amount of vegetable oil, margarine or butter • • some yeast extract that has been fortified with
vitamin B12
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