Download Vegetarianism

Vegetarianism
The practice of eating a form of meatless (animal
protein) diet. Therefore the vegetarian diet consists
almost entirely of foods from plant origin.
Types of Vegetarians:1
1. ________________________________: eats milk
products and eggs in addition to foods from plant
sources (most common).
2. ________________________________: eats milk products, but not eggs in
addition to foods from plant sources.
3. _________________________________: eats eggs, but not milk products in
addition to food from plant sources (no milk products).
4. _____________________: also known as pure vegetarians, are people who eat
only foods from plant sources.
Why Become a Vegetarian?
 _________________ Beliefs
o Some religions (Hindus) require vegetarianism just as others specify fish
on Fridays (Catholicism) or that their meats undergo a specific
slaughtering method (Jewish). The cow is considered sacred and is not to
be killed or eaten, yet cow’s milk is seen as purifying for the Hindus.
 ____________ Concerns
o You may be concerned for environmental reasons, such as deforestation
for grazing animals, or the effects of animal waste on air and water
pollution.
o Some may avoid meat to not “cause” an animal’s death or believe modern
methods of raising livestock are cruel to animals.
 ___________ Reasons2
o A low-fat vegetarian diet is associated with lower rates of obesity, heart
disease, high blood pressure, type 2 diabetes and some cancers
o Weight Control – can be a misconception, as there are
many high-fat vegetarian choices to be aware of like
vegetable oils, nuts, seeds, and cheese.
 __________________
o Although nature abounds with examples of living
creatures eating other creatures, some feel that the
human animal is bound by a higher code of behavior.
References:
1.
Witte, J et al. (2004). Food for Today First Canadian Edition. McGraw-Hill Ryerson Limited; Canada.
2.
Dietitians of Canada. (2006). Practice-Based Evidence in Nutrition – Vegetarianism.
Nutrients of Concern: 1,2
1. _____________
 Plant sources of protein do not provide all essential amino
acids
 It is not difficult to meet protein needs with a vegetarian diet, but must
ensure you get a VARIETY of protein sources
o Include beans, legumes, grains, nuts, seeds, soybeans and soy
products (e.g. tofu), eggs, milk products
2. ________________
 Plant sources of iron are not as well absorbed as animal sources
 Include a vitamin C source with iron-rich foods to improve absorption
 Iron sources include soy products, dried beans and lentils, fortified grain
products, dried fruits, dark green vegetables
3. ________________
 Naturally found only in animal products
 Vegans require fortified foods, supplement, or nutritional yeasts
4. ________________
 Concern if avoiding milk products
 Other sources include green leafy vegetables, fortified soy products, legumes,
almonds
5. _________________
 May need supplement if avoiding fortified milk products and have limited sun
exposure or during winter months
6. _______________________________
 Important for eye, nerve, and brain development
 Best source is fatty fish
 Plant sources include canola, flaxseed, walnut and soybean oils, ground
flaxseed, soybeans, tofu, and walnuts
7. _____________________
 Needed for growth, disease protection and wound healing
 Commonly found in milk and meat sources
 Plant sources include soy products, legumes, nuts, seeds,
fortified cereals and grains
References:
1.
Witte, J et al. (2004). Food for Today First Canadian Edition. McGraw-Hill Ryerson Limited; Canada.
2.
Dietitians of Canada. (2006). Practice-Based Evidence in Nutrition – Vegetarianism.