Vegetarian

A vegetarian diet is linked to lower risks of heart disease, hypertension, and type 2 diabetes, but can lead to nutrient deficiencies if not properly managed. Vegetarians need to ensure adequate protein, calcium, iron, and vitamins, particularly B12 and D, which may require supplementation. While vegetarians generally have better health metrics, they do not necessarily live longer than non-vegetarians.

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Vegetarian

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VEGETARIAN

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WHY YOU BECOME A
VEGETARIAN
HEALTH OR RELIGION?
https://www.webmd.com/diet/features/is-it-better-to-be-a-vegetarian
According to the Academy of Nutrition and Dietetics, an
evidence-based review showed that a vegetarian diet is
associated with a lower risk of death from ischemic heart
disease. Vegetarians appear to have lower low-density
lipoprotein cholesterol levels, lower blood pressure and
lower rates of hypertension and type 2 diabetes than meat
eaters. Vegetarians also tend to have a lower body mass
index, lower overall cancer rates and lower risk of chronic
disease.
PIT FALLS
FAT IS HEALTHY
• But if you are noshing greasy veggie burgers and
fries every day for lunch, is he likely to be
healthier than who always orders the grilled
salmon? Definitely not!

• the desire to eat lighter meals that provide

adequate protein is what makes many vegetarians
change their minds and start eating fish.
HOW TO BE A
VEGETARIAN
Vegetarians are not, of course, a homogeneous
group and among them are people who further
restrict their diets in various ways. Some of
these extra restrictions may be harmless,
although they may make it very difficult to
devise a nutritionally adequate diet
PROTEIN

• mixtures of plant foods are valuable sources of protein

• When pulses (beans, peas, lentils) and cereals (wheat,
rice, soybeans, rye, barley) provide a protein source as
good as animal protein.
• eggs, milk and milk products have proteins of high
nutritional quality and the amount of protein in hard cheese
may equal or exceed that in animal muscle.
• Nuts and seeds, when puréed, are also useful sources of
protein.
FAT

• The fat intake of vegetarians is somewhat lower than that

of the general population.
• Currently, for vegetarians it is about 38 per cent of total
energy intake, whereas it is about 41 per cent for the
average omnivore.
• the vegetarian diet is higher in polyunsaturated fatty acids
than the general diet and is lower in saturated fat so it
should thereby convey a health advantage.
DIETARY FIBRE
• Vegans have a daily intake of about 50 g of dietary fibre, for
vegetarians it is about 40 g and for omnivores it is about 25 g.
• Although a diet high in fibre is generally beneficial, an intake as
high as 50 g per day may at first give a sense of bloating and will
certainly produce considerable amounts of colonie gas which may
cause discomfort.
• In addition, the fibre may reduce the intestinal absorption of iron,
calcium and zinc and perhaps other minerals.
• The large quantity of plant material eaten may increase the phytate
intake which will also lessen the absorption of iron and calcium.
Severe mineral deficiency in vegetarians, however, is rarely seen.
CALCIUM, ZINC, IRON
• vegans are likely to absorb calcium, zinc dan iron poorly because of the very high fibre and
phytate in their diet.

• Many vegans would probably benefit from dietary supplementation with calcium tablets .
• The intake of iron by vegetarians and vegans is usually high, but the iron in plants is less easily
absorbed than is the iron in animal foods. Nevertheless, most vegetarians and vegans are not

Their high vitamin C intake will aid the uptake of iron

iron-deficient.

by the intestine .
• A vegetarian diet usually requires more iron, calcium and zinc than does a diet containing meat.
VITAMIN
• Apart from vitamins B12 and D, vegans and vegetarians can get all the vitamins they need from
plant foods.

• Vitamin A, which is found only in animal foods, can be derived from β-carotene and similar
pigments widely spread in plants

• vitamins of the B -group except B12 are easily obtained from numerous plants;

• vitamin C is abundant in citrus and other fruits;

• vitamins E and K are available in many plants, with vitamin K being synthesized by micro-
organisms in the large intestine from where it can be absorbed into the blood.

• The need for vitamin D can be satisfied by sunning the skin of the face and hands for perhaps an
hour or two each day. Further amounts of vitamin D are available for vegetarians from dairy
products and for vegans from vitamin D-enriched foods (added).

• Vitamin B12 is freely available to vegetarians in eggs, milk and milk products, but for vegans
vitamin B 12 has to be obtained from enriched food or by supplementation. Normally available
plant foods do not contain vitamin B12.

• When the intake of this vitamin is high it can be stored in the liver sufficiently well for a 5-year
supply to be accumulated.
VEGETARIAN CHILD
• Ve g e t a r i a n c h i l d r e n Ve g e t a r i a n a n d v e g a n c h i l d r e n c a n g r o w a n d d e v e l o p n o r m a l l y. I t i s e s s e n t i a l t h a t t h e
mother is well-fed during her pregnancy and lactation and that her mineral and vitamin intakes are high.

• During infancy most vegetarian children do well because most are breast-fed for at least six months. If
bottle-fed, vegan infants can be fed on an infant formula based on soya, enriched with iron, calcium and
vitamins.

• After six months of age, all vegetarian and vegan infants must have supplements of iron and vitamins A,
B2, B12, C and D. These supplements may be started at one month, with vegan children getting extra
calcium.

vegetarian and vegan infants and young

• Once weaning starts it is essential that

children get an adequate energy intake by keeping me fat in the

diet higher than would be necessary for omnivore children. T h i s i s
because the vegetarian diet is bulkier than the omnivore diet and there is the danger that the small
s t o m a c h s o f i n f a n t s a n d y o u n g c h i l d r e n w i l l n o t b e a b l e t o a c c e p t a s u ff i c i e n t v o l u m e o f v e g e t a r i a n f o o d ,
l e a d i n g t o a n e n e r g y d e f i c i e n c y. T h a t t h i s i s a r e a l p r o b l e m r a t h e r t h a n j u s t a t h e o r e t i c a l o n e i s s h o w n b y
the finding that many vegetarian children are lighter than age-matched omnivore children, although this
d o e s n o t n e c e s s a r i l y m e a n t h a t t h e v e g e t a r i a n c h i l d r e n a r e u n h e a l t h y.

• Most vegetarian children do not show signs of dietary deficiency because their parents know how to
p r e p a r e g o o d Ve g e t a r i a n d i e t s .
GENERAL HEALTH
• Vegetarians are lighter in body weight and have a lower body mass index than omnivores and

because of the low incidence of obesity among vegetarians there is a low

incidence of late-onset diabetes mellitus. Most life-long vegetarians and vegans have a lower
blood pressure than the general population.

• In addition coronary heart disease is less common in vegetarians than in omnivores, which may

be due to lower body weight , to increased intake of dietary fibre, to lower blood
cholesterol levels, to lower saturated fat intake, to higher intake of polyunsaturated fatty acids,
to an increased intake of vitamins A, C and E and to a generally healthier life-style.

• The high fibre diet also seems to reduce the risk of developing some large bowel diseases.

• Despite all these advantages apparently derived from their diet and general regard for their
health, vegetarians do not appear to live longer than non-vegetarians, although they may be
healthier while they are alive.
• If you're considering going vegetarian, keep these tips in mind:

• There are numerous research-proven health benefits to following a vegetarian diet, but only if
you’re doing it properly and not substituting meat with processed or high-fat vegetarian
products.

• Both lacto-ovo vegetarians and vegans need to make sure they are getting adequate nutrition.
It’s a good idea to purchase a book on how to follow a vegetarian diet, or to meet with a
nutritionist to outline what a few days of meals looks like.

• Be aware of how much of your diet is made up of nuts as a source of protein, especially if
you’re trying to lose weight. An ounce of nuts is about 180 calories and 5 grams of protein. You
should be getting between 20 to 30 grams of protein per meal. So: You’d have to eat thousands
of calories worth of something like nuts in order to get the amount of protein you need to be
healthy. They’re a healthy food, but high in fat and calories -- so be sure to round out your diet
with a variety of vegetarian proteins.
HOW TO BE A HEALTHY
VEGETARIAN
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