vegeterian diets

ASPASIA MYLONA

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Vegeterian Diets

• “One that follows a diet that doesn't include meat, poultry or fish.”
• But vegetarian diets vary in what foods they include and exclude.

WHO’S VEGETERIAN?

• Lacto-vegetarian: Exclude meat, fish, poultry, eggs, and all foods that contain them but consume dairy products.
• Ovo-vegetarian: Exclude meat, poultry, seafood and dairy products, but consume eggs.
• Lacto-ovo vegetarian: Exclude meat, fish and poultry, but consume dairy products and eggs.
• Pescatarian: Exclude meat and poultry, dairy, and eggs, but consume fish.
• Vegan: Exclude meat, poultry, fish, eggs and dairy products — and all foods that contain these products. They also exclude honey.
• Raw vegans: eat only plant foods and sprouted grains. The amount of uncooked food varies from 75% to 100%.
• Semivegetarian (flexitarian): follow a plant-based diet but include meat, dairy, eggs, poultry and fish on occasion or in small quantities

Types based to food consumed or excluded

• Lower risk for IHD, diabetes, MetSyn, cancer and for increased values in LDL, BP, BMI
• Lower consumption of saturated fat
• Higher consumption of fruits, vegetables, whole grains, nuts, soy, dietary fiber, vitamins, minerals, phytochemicals

The "vegetarian" dietary standard benefits

Vegetarians consume widely different diets and only one well -designed vegetarian diet can be considered balanced

Nutritional requirements

Nutritional requirements are the same for vegetarians and nonvegetarians but some nutrients require special attention.

• green, leafy vegetables – such as broccoli, cabbage and okra, but not spinach
• fortified unsweetened soya, rice and oat drinks
• calcium-set tofu
• sesame seeds and tahini
• pulses
• brown and white bread (in the UK, calcium is added to white and brown flour by law)
• dried fruit, such as raisins, prunes, figs and dried apricots

Vegan sources of calcium and vitamin D

• pulses
• wholemeal bread and flour
• breakfast cereals fortified with iron
• dark green, leafy vegetables, such as watercress, broccoli and spring greens
• nuts
• dried fruits, such as apricots, prunes and figs

Vegan sources of iron

• breakfast cereals,
• unsweetened soya drinks,
• yeast extract

Vegan sources of vitamin B12

based to the National Health and Nutrition Examination Survey (NHANES) results.

Take a look on these resources and based to these and this presentation, draw a comic describing these facts and giving tips for a healthy diet for vegeterians.

Task

Thankyou!