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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.