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vegetarian

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appropriate balanced diet for vegetarians

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vegetarian

  1. 1. Appropriate Diet for Vegetarians
  2. 2. Vegetarianism <ul><li>Vegetarianism is the practice of following a plant-based diet including fruits, vegetables, cereal grains, nuts, and seeds, with or without dairy products such as cheese and eggs. </li></ul><ul><li>A vegetarian does not eat meat, including red meat, game, poultry, fish, crustacea, shellfish, or products of animal slaughter such as animal-derived rennet and gelatin. </li></ul>
  3. 3. Vegetarian Diet <ul><li>When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types: </li></ul><ul><li>Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products. </li></ul><ul><li>Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet. </li></ul><ul><li>Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products. </li></ul>
  4. 4. Vegetarian cuisine <ul><li>Food suitable for several types of the vegetarian cuisine: </li></ul><ul><li>Dairy products: </li></ul><ul><ul><li>Milk </li></ul></ul><ul><ul><li>Butter </li></ul></ul><ul><ul><li>cheese (except for cheese containing rennet of animal origin) </li></ul></ul><ul><ul><li>yogurt (excluding yogurt made with gelatin) </li></ul></ul><ul><ul><li>– not eaten by vegans and pure ovo-vegetarians </li></ul></ul><ul><li>Eggs – not eaten by vegans and pure lacto-vegetarians </li></ul><ul><li>Honey – not eaten by most vegans </li></ul><ul><li>Many bean, pasta, potato, rice, bread </li></ul><ul><li>Cereals and oatmeals, granola bars </li></ul><ul><li>Fresh fruit and most salads, mashed potatoes </li></ul><ul><li>Many sandwiches, such as cheese on toast </li></ul>
  5. 5. Vegetarian Diet <ul><li>nutrients, proteins, and amino acids for the body's sustenance can be found in vegetables, grains, nuts, soymilk, eggs and dairy. </li></ul><ul><li>Vegetarian diets offer lower levels of saturated fat, cholesterol, and animal protein, and higher levels of carbohydrates, fibre, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. </li></ul>
  6. 6. Protein <ul><li>Getting enough protein may be a challenge in a vegetarian diet, so here's a quick run-down of foods that are high in protein: </li></ul><ul><li>Dairy products </li></ul><ul><li>Eggs </li></ul><ul><li>Nuts and seeds </li></ul><ul><li>Peas, beans, lentils </li></ul><ul><li>Soya products and mycoproteins </li></ul><ul><li>Wheat protein </li></ul><ul><li>Wholegrains (rice and cereals) </li></ul>
  7. 7. Iron <ul><li>Vegetarian diets typically contain similar levels of iron to non-vegetarian diets but its absorption can sometimes be inhibited by other dietary constituents. </li></ul><ul><li>food rich in iron- black beans, cashews, hempseed, kidney beans, lentils, oatmeal, raisins, black-eyed peas, soybeans, many breakfast cereals, sunflower seeds, chickpeas, tomato juice, tempeh, molasses, thyme, and whole-wheat bread </li></ul>
  8. 8. Fatty acids <ul><li>Vegetarians can get fatty acid from consuming soy, walnuts, pumpkin seeds, canola oil, kiwifruit and especially hempseed, chia seed, flaxseed, echium seed and purslane. </li></ul>
  9. 9. Calcium <ul><li>Calcium intake in vegetarians is similar to non-vegetarians </li></ul><ul><li>Sources of calcium: </li></ul><ul><ul><li>collard greens </li></ul></ul><ul><ul><li>Turnip greens </li></ul></ul><ul><ul><li>Kale </li></ul></ul><ul><li>Spinach, swiss chard and beet greens are high in calcium, but the calcium is bound to oxalate and therefore it is poorly absorbed. </li></ul>
  10. 10. Vitamin D <ul><li>Products including milk, soy milk and cereal grains may be fortified to provide a good source of Vitamin D and mushrooms provide over 2700 IU per serving (approx. 3 oz or 1/2 cup) of vitamin D 2 </li></ul>
  11. 11. Nutrition for a Vegetarian diet <ul><li>Here's a quick summary of what you need to eat every day if you're a vegetarian </li></ul><ul><li>• 4 -5 servings of fruit and vegetables </li></ul><ul><li>• 3- 4 servings of cereals/grains or potatoes </li></ul><ul><li>• 2- 3 servings of pulses, nuts and seeds </li></ul><ul><li>• 2 servings of milk, cheese, eggs or soya products </li></ul><ul><li>• a small amount of vegetable oil, margarine or butter </li></ul><ul><li>• some yeast extract that has been fortified with vitamin B12 </li></ul>

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