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Vegetarian 101
Stereotypical?? What do you think??
Vegetarian Nutrition 101
More than 12 million people in the US
alone are vegetarians, and 19,000 more
make the switch to a meat-free diet every
week
Vegetarian diet facts
• Top three killers in Canada right now ALL
related to diet: CVD, stroke, cancer
• According to T. Colin Campbell, director of the
largest epidemiological study in history: “The
vast majority of all cancers, cardiovascular
disease, and other forms of degenerative illness
can be prevented simply by adopting a plantbased diet.”
• Heart disease, cancer, strokes, diabetes,
osteoporosis, obesity, and other diseases have all
been linked to meat dairy consumption
Vegetarianism
1. VegetariansWill eat a variety of food combinations
depending on what type of vegetarian they
are
2. VeganDiet consists of only plant foods
Fruits, vegetables, legumes, nuts, seeds,
grains.
- All animal products are omitted
Vegetarianism
3. Ovo-vegetarianWill eat eggs in their diet (+ plant based foods)
4. Lacto-vegetarianWill eat dairy products in their diet (+ plant
based foods)
5. Lacto-ovo vegetarianIncludes plant based foods, dairy products,
& eggs
Vegetarianism
6. Pollo- vegetarianLacto-ovo vegetarian diet includes chicken
7. Pesca- vegetarianLacto-ovo vegetarian diet includes fish and
seafood
8. Semi-vegetarianWill eat a plant centered diet but
occasionally eat small amounts of animal
product
Vegetarianism
Nutritional Concerns of Vegetarianism
• Insufficient calorie intake
• Lack of Vitamin B12
• Mineral deficiencies
• Iron
• Calcium
Vegetarianism
Benefits of Vegetarianism
• May prevent some diseases
– Total fat is less
– No cholesterol in plant foods
– High fiber in plants
• Weight loss
• Phytochemicals
– Help fight off heart disease & cancer
More cool veg. facts
• Vegetarians live, on average, six to ten
years longer than meat-eaters
• Only animal-derived foods have
cholesterol, so a pure vegetarian
diet= cholesterol free!
Vegetarian Menu Activity