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Transcript
Healthy Meals for Vegetarians
4.09: Demonstrate how to develop a healthy
vegetarian-eating plan.
Different Kinds Of Vegetarians
Vegan: Does not eat any animal products or
by-products.
Lacto-vegetarian: Eats the vegan diet but
also eats diary products.
Lacto-ovo-vegetarian: Excludes red meat,
white meat, and fish. Eats eggs and all dairy
products. The most common vegetarian diet.
Semi-vegetarian: Eats chicken, fish, and dairy
products but not red meat.
Reasons to Become a Vegetarian
For health reasons




According to Nutrition Review, vegetarians weigh
4-20% less than meat eaters.
Fruits and vegetables are the best source of
important vitamins and minerals.
Avoid hormones and other additives found in most
meat products.
Foods rich in fiber help you feel full faster and for
longer.
Moral objection to treatment of livestock
Religious beliefs
Cautions for Vegetarians
Find variety, make sure you eat
different foods from all the food groups.
Protein, calcium, iron and vitamin B12
are the most common nutrients lacking
in vegetarian diets.
When eating in restaurants, make sure
broths do not contain meat products
and food is cooked on a clean surface.
What Foods Can Vegetarians
Eat?
Vegan
LactoLacto-Ovo- SemiVegetarian Vegetarian Vegetarian
Foods which may be eaten:
Vegan
LactoLacto-Ovo- SemiVegetarian Vegetarian Vegetarian
Soy products
Tofu
Tempha
All fruits
All vegetables
Legumes
Rice
Cereal
Bread made without
eggs or milk
Soy products
Tofu
Tempha
All fruits
All vegetables
Legumes
Rice
Cereal
Milk and milk
products
Bread
Soy products
Tofu
Tempha
All fruits
All vegetables
Legumes
Rice
Cereal
Milk and milk
products
Bread
Eggs
Soy products
Tofu
Tempha
All fruits
All vegetables
Legumes
Rice
Cereal
Milk and milk
products
Bread
Eggs
Chicken
Turkey
Fish
More on Being a Vegetarian
Vegetarian Food Guide
Pyramid
Remember the amount of food you eat should be based on
personal activity level and age so choose within the range.
Are there any. . .
Group Activity
In small groups, create a vegetarian
eating plan for two days for either
vegan and semi-vegetarian or lactoovo-vegetarian and lacto-vegetarian.
Create menu you will present to the
class.
Homework
Either:


A-Go to the grocery store and purchase a
“vegetarian” food. Eat it after proper preparation.
B-Go to a restaurant and order a food that fits into
a vegetarian diet.
Record what you ate, what type(s) of
vegetarians would eat this, if you enjoyed the
food or not, and why.
Staple receipt to front of paper.
Due: next class meeting.