Vegetarian Diets - LC Home Ec

Lacto-vegetarians

Include milk and dairy
Do not include eggs, meat and fish

lacto-ovo-vegetarian

includes dairy and eggs
Does not include meat and fish

Pesco-vegetarian

include milk, dairy, eggs and fish
Does not include meat

Pollo-vegetarian

Includes milk, dairy, eggs, poultry

Vegan diets

Include plant based foods only
Do not include any animal products

Reasons for choosing a vegetarian diet

- religion/culture
- health
- economic
- sensory factors
- ethics
- family

Dietary guidelines: vegetarian (balanced)

Ensure all meals are balanced nutritionally

Dietary guidelines: vegetarian (meat)

Replace meat with meat alternatives such as tofu or TVP to ensure sufficient protein intake

Dietary guidelines: vegetarian (calcium)

Include dairy foods in dishes for vegetarians to increase calcium and HBV protein intake

Dietary guidelines: vegetarian (LBV foods)

Combine two LBV protein (beans and toast) ensuring the inclusion of all essential amino acids

Dietary guidelines: vegetarian (fortified)

use fortified products to increase B12 and calcium

Dietary guidelines: vegetarian (stock)

Use veg stock cubes in soups and sauces instead if chicken, fish or beef

Dietary guidelines: vegetarian (fats)

Exclude animal fats, replace with veg oils

Dietary guidelines: vegans (dairy)

Include dairy alternatives (soya milk) for calcium and vitamin d intake

Advantages of vegetarian diet

more fibre, reduces risk of obesity, less sugar and salt (reduced risk of hypertension), more vitamins and minerals

Nutrients in vegetarian diet: protein

- include soya beans (HBV protein)
- Combine LBV proteins
- Meat alternatives

Nutrients in vegetarian diet: iron

- non haem sources of iron (leafy green veg)
- fortified foods (cereals, soya milk)
- foods rich in vitamin c (iron absorption)

Nutrients in vegetarian diet: B12

- fortified products (cereals)
- include eggs and dairy products (vegetarian)
- supplements

Nutrients in vegetarian diet: Vitamin D

- Dairy products and eggs (vegetarian)
- Fortified foods (cereals)
- Supplements

Nutrients in vegetarian diet: zinc

- include eggs and dairy products (vegetarian)
- include legumes, leafy green veg, wholegrain bread

Nutrients in vegetarian diet: calcium

- dairy products (vegetarian)
- leafy green veg, seeds, nuts