Vegetarianism

1
Vegetarianism

• By
• Cassidy Blaikie

2
Outline

• Types of Vegetarians
• Why be a Vegetarian?
• Health Benefits
• Problems that may arise with being a Vegetarian
• Deficiencies
• Supplements

3
What is A Vegetarian?

• people who exclude meat, poultry, fish or other
  animal based foods from their diet

4
Types of Vegetarians

• Vegan
• Someone who excludes all animal based foods
  including meats, fish, poultry, milk and milk
  products and eggs.

5
Types of Vegetarians

• Lacto-vegetarian
• Someone who excludes all meats and meat products
  except dairy products.

6
Types of Vegetarians

• Lacto-ovo-vegetarians
• This is someone who excludes all meat products
  except dairy products and eggs.

7
Types of Vegetarians

• Semi-vegetarians
• Someone who considers themselves to exclude meats
  usually red meats, but still continue to eat
  meats like chicken, fish, dairy products and
  eggs. They may exclude other meats, not just red
  meats.

8
Types of Vegetarians

• Pesco Vegetarian
• Someone who excludes all meats except fish.

9
Why do people choose to be a Vegetarian?

• Health Concerns/Environment
• Fat intakes, animal fed by-products
• Religious Beliefs
• Buddhist, Hindu, Seventh Day Adventist
• Love of Animals
• Do not like the taste of meats

10
Famous Vegetarians
11
For more famous vegetarians, visit

• www.soystache.com/famousaz.htm

12
Health Benefits

• Weight Control
• Lower intakes of animal fat, higher intakes of
  fibre
• Blood Pressure
• Lower intakes of fats, lifestyle choices
• Coronary Artery Disease
• Lower levels of cholesterol and total fat
• Cancer
• Consume more vegetables

13
Concerns with Nutrient intakes

• Troubles arise with being a vegetarian, many
  nutrients are displaced because of the change in
  their diet. Foods that you may omit need to be
  replaced by others that contain the same
  nutritional value.

14
Problems with inadequate intakes of.

• Calcium Vegans are at a high risk
• Osteoporosis in later years of life

15
Signs of Calcium Deficiency

• Calcium deficiency is usually hard to detect
  since the body gives no sign of deficiency when
  bones are losing its calcium.
• Later years in life, osteoporosis may occur which
  is a serious condition.
• Making sure today that you are getting enough
  calcium will help you in your later years

16
What foods can Calcium be found in?

• Good sources of calcium would be in food like
• Soy milk (fortified with calcium)
• Orange juice (also fortified with calcium)
• Tofu (calcium fortified)
• Almonds
• Molasses
• Broccoli
• Spinach

17
Problems with inadequate intakes of.

• Zinc
• Immune reactions, wound healing, taste
  perception, genetic material

18
Signs of Zinc Deficiency

• If you have any symptoms of the following, you
  could be zinc deficient
• Common problems weak sense of smell, poor
  sensitivity to taste of salt, diarrhea, nausea
  and impaired appetite

19
Zinc deficiency symptoms continued

• Skin Symptoms
• Hair loss, rough, dry appearance, slow healing of
  wounds and burns

20
What foods can Zinc be found in?

• Good sources of zinc are found in foods like
• Ricotta cheese
• Tofu
• Yogurt (plain)
• Sunflower seeds

21
Problems with inadequate intakes of.

• Iron
• Vegetarians eat less or no meat, which iron is
  very high in iron
• Iron absorption enhanced by vitamin C

22
Signs of Iron Deficiency

• Reduced resistance to cold, inability to regulate
  body temperature
• Skin Symptoms
• Itchy skin, concave nails, impaired wound healing
• Immune System
• Reduced resistance to infection

23
What foods can Iron be found in?

• Good sources of iron are found in foods like
• Beans (kidney or black beans)
• Tofu
• Spinach
• Broccoli
• Parsley (raw)

24
Problems with inadequate intake of.

• Vitamin B12
• Found in animal based foods only
• Vitamin B12 fortified cereals or soy milk
• Cell synthesis, helps maintain nerve cells, helps
  break down some fatty acids and amino acids

25
Signs of Vitamin B12 Deficiency

• Fatigue
• Smooth, sore tongue
• Anemia
• Large, immature red blood cells

26
Problems with inadequate intake of.

• Protein
• Amount of protein needed daily is your weight in
  kg (divide you weight in lb by 2.2) multiplied by
  0.8 g/kg (for females between ages 19-24)
• Example
• 135 lb/2.2 61.36kg X 0.8g/kg 49g/day

27
What Do People Eat if They Dont Consume Meats???

• Meat Analogs or TVP
• Also known as Textured Vegetable Proteins
• Contain no animal fats or cholesterol
• Veggie Burgers, veggie hotdogs, etc.
• Tofu
• Made from soybean curd, digested easily

28
How much protein in.?

• Legumes nuts
• 1 cup of kidney beans 13g protein
• 1 cup of almonds 28g protein
• Soy milk
• 1 cup soy milk 7g protein
• Meat Analogs
• 1 Green Giant original veggie burger 18 g
  protein
• Cereals
• 1 cup of All-Bran cereal 8g protein

29
Supplements

• Do all Vegetarians need a supplement?
• NO!
• Always consult doctor first!

30
Ending thought

• If you plan on being a vegetarian, make sure you
  do it healthy and have fun with it!

31

• ..Any Questions?
• Thanks for coming!