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outer board measures 23” tall x 35” wide
cork part measures 21” tall x 33” wide
Types of vegetarians
Title: Vegetarian Nutrition
Vegetarian diets
4 x 10
4 x 10
5 x 10
Vegan
What is a vegetarian
Nutritional considerations for
vegetarians
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4 x 10
Lacto vegetarian
3 x 10
Why do people become
vegearians?
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Tips for vegetarian diets
Lacto-ovo vegetarian
3 x 10
Ar
Advantages of vegetarian diets
Semi-vegetarian
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5 x 10
6 x 10
Credits
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3 x 10
Vegetarian
Nutrition
What is a vegetarian?
n A person who does not eat meat,
fish, poultry or products
containing these foods
n Usually eats plant foods such as
fruits, vegetables, beans, grains,
nuts and seeds
Why do people become vegetarians?
n Health concerns
n Feelings for animals
n Concern for world hunger
n Religious beliefs
Advantages of vegetarian diets
n Usually lower in total fat, saturated
fat and cholesterol
n Higher levels of carbohydrates,
fiber, magnesium, folate,
antioxidants and phytochemicals
n Decreased risk of obesity, heart
disease, high blood pressure,
diabetes and some types of cancer
Types of vegetarians
n Vegan
n Lacto vegetarian
n Lacto-ovo vegetarian
n Semi-vegetarian
Vegan
n Eats only plant-based foods
n Avoids eating any meat, poultry or
fish
n Does not use animal products or
by-products, including eggs, dairy
products and honey
Lacto vegetarian
n Eats plant-based foods, milk and
milk products
n Avoids eggs, meat, fish and poultry
Lacto-ovo vegetarian
n Eats plant-based foods, eggs, milk
and milk products
n Avoids meat, poultry and fish
Semi-vegetarian
n Eats plant-based foods and
may include chicken or fish,
dairy products and eggs
n Does not eat red meat
Vegetarian diets
n Can be healthful and nutritionally
adequate if well-planned to include
essential nutrients
n Require special planning in order to
meet nutrient needs for pregnant
women, children and teenagers
Nutritional considerations
for vegetarians
n Dietary recommendations vary with the
type of vegetarian diet
n The more restrictive the diet, the more
difficult it may be to get necessary nutrients
Key nutrients to consider:
r Protein
r Zinc
r Calcium
r Vitamin D
r Iron
r Vitamin B-12
r Calories
r Omega-3 fatty acids
Tips for vegetarian diets
n Make sure diet provides
enough calories
n Choose a wide variety of
foods
n Include whole grains,
vegetables, fruits,
legumes, nuts and seeds
n If using dairy products,
choose low-fat varieties
n If using eggs, do so in
moderation
n Use a regular source of
B-12
n Use a regular source
of Vitamin D if sunlight
exposure is limited
n Some people may
benefit from fortified
foods or nutritional
supplements to meet
specific nutrient needs
Funded in part by USDA SNAP.
For more information, call MU
Extension’s Show Me Nutrition line at
1-888-515-0016.
Running out of money for food? Contact
your local food stamp office or go online
to: dss.mo.gov/fsd/fstamp/