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Vegetarianism The practice of eating a form of meatless (animal protein) diet. Therefore the vegetarian diet consists almost entirely of foods from plant origin. Types of Vegetarians:1 1. ________________________________: eats milk products and eggs in addition to foods from plant sources (most common). 2. ________________________________: eats milk products, but not eggs in addition to foods from plant sources. 3. _________________________________: eats eggs, but not milk products in addition to food from plant sources (no milk products). 4. _____________________: also known as pure vegetarians, are people who eat only foods from plant sources. Why Become a Vegetarian? _________________ Beliefs o Some religions (Hindus) require vegetarianism just as others specify fish on Fridays (Catholicism) or that their meats undergo a specific slaughtering method (Jewish). The cow is considered sacred and is not to be killed or eaten, yet cow’s milk is seen as purifying for the Hindus. ____________ Concerns o You may be concerned for environmental reasons, such as deforestation for grazing animals, or the effects of animal waste on air and water pollution. o Some may avoid meat to not “cause” an animal’s death or believe modern methods of raising livestock are cruel to animals. ___________ Reasons2 o A low-fat vegetarian diet is associated with lower rates of obesity, heart disease, high blood pressure, type 2 diabetes and some cancers o Weight Control – can be a misconception, as there are many high-fat vegetarian choices to be aware of like vegetable oils, nuts, seeds, and cheese. __________________ o Although nature abounds with examples of living creatures eating other creatures, some feel that the human animal is bound by a higher code of behavior. References: 1. Witte, J et al. (2004). Food for Today First Canadian Edition. McGraw-Hill Ryerson Limited; Canada. 2. Dietitians of Canada. (2006). Practice-Based Evidence in Nutrition – Vegetarianism. Nutrients of Concern: 1,2 1. _____________ Plant sources of protein do not provide all essential amino acids It is not difficult to meet protein needs with a vegetarian diet, but must ensure you get a VARIETY of protein sources o Include beans, legumes, grains, nuts, seeds, soybeans and soy products (e.g. tofu), eggs, milk products 2. ________________ Plant sources of iron are not as well absorbed as animal sources Include a vitamin C source with iron-rich foods to improve absorption Iron sources include soy products, dried beans and lentils, fortified grain products, dried fruits, dark green vegetables 3. ________________ Naturally found only in animal products Vegans require fortified foods, supplement, or nutritional yeasts 4. ________________ Concern if avoiding milk products Other sources include green leafy vegetables, fortified soy products, legumes, almonds 5. _________________ May need supplement if avoiding fortified milk products and have limited sun exposure or during winter months 6. _______________________________ Important for eye, nerve, and brain development Best source is fatty fish Plant sources include canola, flaxseed, walnut and soybean oils, ground flaxseed, soybeans, tofu, and walnuts 7. _____________________ Needed for growth, disease protection and wound healing Commonly found in milk and meat sources Plant sources include soy products, legumes, nuts, seeds, fortified cereals and grains References: 1. Witte, J et al. (2004). Food for Today First Canadian Edition. McGraw-Hill Ryerson Limited; Canada. 2. Dietitians of Canada. (2006). Practice-Based Evidence in Nutrition – Vegetarianism.