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Suggested layout: ex ch te ive ns v io er n. si m on is so - S ur ee i.e du 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 4 x 10 4 x 10 Lacto vegetarian 3 x 10 Why do people become vegearians? 4 x 10 Tips for vegetarian diets Lacto-ovo vegetarian 3 x 10 Ar Advantages of vegetarian diets Semi-vegetarian 5 x 10 5 x 10 6 x 10 Credits 4 x 10 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/