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Nutritional Guide For Vegetarians Presentation
 

Nutritional Guide For Vegetarians Presentation

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  • As you can see in the table above, most iron is found in animal products. Even though it is also found in plants, lentils and dried fruits, it would not be enough for vegetarians. A vegetarian should consider iron supplementations or a multivitamin that contains more iron. There are many vitamins out there contain more than enough iron. Make sure you are getting enough iron in your diet as a vegetarian. Below is an illustration on how to detect iron deficiency.

Nutritional Guide For Vegetarians Presentation Nutritional Guide For Vegetarians Presentation Presentation Transcript

  • NUTRITIONAL GUIDE FOR VEGETARIANS Jigisha Patel
  • Overview of Project • Nutritional Guide explaining basic nutrients essential to a vegetarian diet • Macronutrients • Protein * • Micronutrients • Deficiencies most common in this type of diet • Iron Deficiency • Zinc Deficiency • Calcium Deficiency
  • Vegetarian Basics • The work “vegetarian” comes from a Latin word “vegetus” meaning full of vitality, vigorous and cheerful • The list of reasons why people follow or switch to a vegetarian diet varies. • Religion • Economy • Emotions • Ethics • Health • Studies are beginning to show that it may also play a major role in disease prevention • There are many different variations on the vegetarian theme and will be explained in the next slide
  • Types of Vegetarians Lacto-Ovo Veggie Most common type of vegetarian diet in which all flesh is omitted from diet but does include dairy products and eggs Ovo Veggie Vegetarian diet with addition of eggs ONLY [no flesh and no dairy] Vegan Excludes all foods and products of animal origin including honey, wool and leather Raw Vegan Same as Vegan but consumes raw or “living” food ONLY Semi Veggie Also referred to as a “part time vegetarian.” Red meat is eliminated from diet but fish and chicken are still consumed occasionally Pesco Veggie Eliminates most animal flesh but allows the consumption of fish, seafood, eggs and dairy products Pudding Veggie A vegetarian of any sort who lives on a “meatless” junk food diet Social Veggie A ‘pick the meat off the pizza and it will be ok’ kind of vegetarian *Lacto-Ovo Veggie
  • Nutrients • Chemicals that any living organism needs to continue their survival • Provide us with energy to perform daily tasks. • Split into two separate categories: • Macronutrients • Micronutrients
  • Macronutrient • Substances that supple caloric value (calories) which are often metabolized for energy • Needed in larger amounts (MACRO) • Macro means “very large in scale” • Three major macronutrients are: 1. Carbohydrates 2. Proteins 3. Fats
  • Macronutrients cont.
  • Micronutrient • Nutrients that are needed in smaller quantities • Micro is Greek for “small” • Just as important as macronutrients in the sense that we NEED them. • Main difference lies in the pure amount of the nutrients we need to digest • Main function is to allow many chemical reactions to occur in the bod. • Most common micronutrients include: 1. 2. 3. Minerals Vitamins Trace Elements
  • Micronutrients cont.
  • Common Micronutrient Deficiencies • Iron Deficiency • Zinc Deficiency • Calcium Deficiency
  • Iron Deficiency • Essential mineral that aides in transportation of oxygen • • • • throughout body Vital component of hemoglobin, the substance in red blood cells that carries oxygen from out lungs to transport it through our body Body will not get enough oxygen without health RBCs. You will become fatigued and this exhaustion can affect everything from your brain function to your immune systems' ability to fight off infections Iron is subdivided into 2 groups • Heme • Non-heme
  • Iron Deficiency cont.
  • Iron Deficiency cont The picture illustrates a boy that has iron deficiency. All the listed symptoms would be visible if a person was deficient in iron. Shortness of breath has to be one of the most common symptoms.
  • Zinc Deficiency • Essential trace element that promotes normal growth & development across the body • Often neglected by vegetarians. • Deficiencies in zinc impact everything from appetite, to cognitive power and motor skills, to even testosterone levels in men. • Can be supplemented or consumed with natural resources such as: • Pumpkin seeds • Sesame seeds • Almonds, Walnuts, Macadamia nuts • Oatmeal/Cereals
  • Zinc Deficiency cont • Zinc is involved in numerous aspects of cellular metabolism • Additionally zinc plays role in: • Immune function • Protein Synthesis • Wound Healing • DNA Synthesis • Cell Division • Required for proper sense of taste and smell. • Body has not specialized zinc storage system, so daily intake of zinc is extremely vital!!
  • Calcium Deficiency • Mineral that used for building bones, teeth, and • • • • maintaining bone strength Muscle contraction and blood clotting Required in large amounts Long term deficiency can lead to thinning of bones and osteoporosis Calcium in found in dairy rich foods. Alternate sources are: • Spinach • Collard Greens • Kale • Broccoli • Almonds
  • Calcium Deficiency cont.
  • Bibliography • (1)"The Vegetarian Athlete." Bodybuilding.com -. N.p., n.d. Web. 31 Oct. 2013. <http://www.bodybuilding.com/fun/kristi16.htm>. • (2)Kniskern, Megan A., and Carol S. Johnston."Protein Dietary Reference Intakes may be Inadequate for Vegetarians if Low Amounts of Animal Protein are Consumed." Nutrition 27.6 (2011): 727-30. ProQuest. Web.8 Nov. 2013. • (3)American, Dietetic Association, and of Canada Dietitians."Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets." American Dietetic Association.Journalof the American Dietetic Association 103.6 (2003): 748-65. ProQuest. Web.8 Nov. 2013.
  • Bibliography cont • (4)Barr, Susan I., and Candice A. Rideout. "Nutritional Considerations for Vegetarian Athletes." Nutrition 20.7 (2004): 696-703. ProQuest. Web.8 Nov. 2013. • (5)“Macro and Micronutrients.” N.p., n.d. Web 12 Nov.2013 http://www.organicsoul.com/macro-andmicronutrients-what-they-are-and-why-we-need-them/ • (6) "Deficiencies in Vegetarians." Www.fsnau.org. N.p., n.d. Web. 4 Dec. 2013. <www.fsnau.org/.../Micronutrients-in-Somalia-a-pocketguide-English.pdF>.