1. Vegetarian Diets

2. A person who does not eat Meat or Animal Products
Vegetarian
A person who does not eat Meat or Animal Products

3. Health Benefits Lower levels of obesity
Reduced risk of cardiovascular disease
Lower LDL cholesterol levels
Lower blood pressure
Lower type 2 diabetes

4. Types of Vegetarian Diets
Vegans: eat only plant foods
Lacto Vegetarians: eat plant foods as well as dairy products
Lacto-Ovo Vegetarians: eat plant foods, dairy products and eggs
Semi-Vegetarians: eat plant foods, dairy products, eggs and chicken or fish (NOT RED MEAT)

5. Key Nutrients for Vegetarian Diets
Protein
Vegetarian Most at Risk: All except Semi-vegetarian
Foods to Add to Diet: Beans & Peas; Soy Products;
Textured Vegetable Protein;
Nuts and Seeds

6. Key Nutrients for Vegetarian Diets
Omega 3 Fatty Acids
Vegetarian Most at Risk: Vegan and Lacto-Vegetarian
Foods to Add to Diet: Flaxseed, Walnuts, Canola oil,
Soy products

7. Key Nutrients for Vegetarian Diets
Calcium
Vegetarian Most at Risk: Vegan
Foods to Add to Diet: Broccoli, Kale, Tofu and
Cal. Fortified fruit juices

8. Key Nutrients for Vegetarian Diets
Vitamin D
Vegetarian Most at Risk: Vegan
Foods to Add to Diet: Broccoli, Kale, Tofu and
Cal. Fortified fruit juices
(Remember Vitamin D is also supplied by the sun)

9. Key Nutrients for Vegetarian Diets
Vitamin B-12
Vegetarian Most at Risk: Vegan
Foods to Add to Diet: Fortified soy-milk; Yeast; or
Vitamin B-12 supplement

10. Key Nutrients for Vegetarian Diets
Iron
Vegetarian Most at Risk: Vegan
Foods to Add to Diet: Dark green leafy vegetables; Dried Fruits; Vitamin C foods

11. Key Nutrients for Vegetarian Diets
Iodine
Vegetarian Most at Risk: Vegan
Foods to Add to Diet: Iodized Salt, Soy products,
Sweet potatoes, Broccoli,
and Cabbage.