Ch. 7 - Vegetarian Diets

Pesca-vegetarian eats

fish and dairy

semi-vegetarian eats

no red meat

Lacto-vegetarian eats

only milk and milk products

octo-vegetarian eats

only eggs

Lactoovo-vegetarian eats

only milk, milk rproducts and eggs

vegans eat

nothing from an animal

Advantages of a vegetarian diet

high in vitamin C, vitamin E, folic acid, phytochemicals, fiber, magnesium, and potassium

low in saturated fatty acids

Disadvantages of a vegetarian diet:

low in vitamin B-12, riboflavin, zinc, iron, calcium, omega-3 fatty acids, and energy

vegetarian diets focus on ___ of protein

plant sources

Vegetarian diets have…

low quality (incomplete) protein - exceptions include quinoa and soy protein

low quality (incomplete) protein:

lacks or has inadequate amounts of one or more of the essential amino acids

Meal planning principals:

eat a varied diet that includes whole grains and legumes to ensure all the essential amino acids are consumed

Academy of nutrition and dietetics view on vegetarian diets:

as long as they are appropriately planned, the diets are nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases. Appropriate for all stages of life.