The Vegetarian Lifestyles

FACS Standards 8.6.1, 8.6.2, 8.6.3Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill – Glencoe.

2004.

Vegetarianism

• People who do not eat meat, poultry, or fish• Some do not eat dairy foods or eggs• Can supply complete nutrition; food choices require

some planning

DIFFERENT KINDS OF VEGETARIANS

• Vegans – pure vegetarians – eat only foods from plant sources, such as grain products, dry beans and peas, fruits, vegetables, nuts, and seeds

• Lacto vegetarians – eat dairy products in addition to foods from plant sources

• Ovo vegetarians – eat eggs in addition to foods from plants sources

• Lacto-ovo vegetarians – eat foods from plant sources, dairy products, and eggs

Reasons to become vegetarians:

• Healthier way to eat – can get all nutrients needed

Protein

• Not difficult to obtain• Eating a wide variety of foods from plants can

provide complete protein over the course of a day• Dry beans or peas together with any grain products,

nuts, or seeds• Corn and beans – complete protein

Fat

• May gain weight because eating plan centers on whole milk, cheese, or eggs

• Nuts and seeds also high in fat• Eat and drink in moderation• Choose meal plan emphasizing grain products,

vegetables, fruits – supply many nutrients, but low in fat

Iron

• Essential in making hemoglobin, substance in blood carrying oxygen to all body cells

• Found in many fruits, vegetables, and grain products, especially dry beans and peas, and dried fruits

• Iron from plant sources not easily absorbed, vegetarians run chance of iron shortage

• Vitamin C aids body in iron absorption, sensible solution is to eat foods rich in vitamin C together with foods high in iron

Calcium

• Concern for vegans and those who do not like milk• Need for strong bones and teeth• Can get calcium from dry beans and green, leafy

vegetables, such as spinach, kale, and mustard greens

• May need to drink fortified soy milk

Vitamin B12 and D

• Vitamin B12 not found in foods of plant origins, so recommended vegans take vitamin supplements

• May also need supplement fro vitamin D, found in fortified milk

Planning Vegetarians Meals

• Substitute products made from soybeans and wheat for foods from animal sources

• Get acquainted with many varieties of grain products and dry beans and peas – try millet, bulgur, and barley

• Be sure to include good sources of vitamin C

• Use dark green, leafy vegetables liberally – kale, spinach, mustard greens

Vegetarian Recipes

• Vegetarian recipes are high in fat, so choose wisely• Can adapt favorite non-vegetarian recipes,

substituting ingredients such as seitan or bulgur for meat

• Many Asian and Central and South American foods based on vegetarian foods

Eating Out Vegetarian-Style

• Many restaurants have added vegetarian meals• Can find meatless meals, made with milk, eggs, or

cheese• Baked potatoes with cheese, pizza, meatless

lasagna, bean soup, omelets

• Salad bars or a selection of salads on menu• Read men description carefully• Tell server you are vegetarian and ask whether chef

willing to make up a plate of cooked vegetables