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Vegetarian Diets. Vegetarian. A person who does not eat Meat or Animal Products. Health Benefits. Lower levels of obesity Reduced risk of cardiovascular disease Lower LDL cholesterol levels Lower blood pressure Lower type 2 diabetes. Types of Vegetarian Diets.

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vegetarian

Vegetarian

A person who does not eat Meat or Animal Products

health benefits

Health Benefits

Lower levels of obesity

Reduced risk of cardiovascular disease

Lower LDL cholesterol levels

Lower blood pressure

Lower type 2 diabetes

types of vegetarian diets

Types of Vegetarian Diets

Vegans: eat only plant foods

Lacto Vegetarians: eat plant foods as well as dairy products

Lacto-OvoVegetarians: eat plant foods, dairy products and eggs

Semi-Vegetarians: eat plant foods, dairy products, eggs and chicken or fish(NOT RED MEAT)

key nutrients for vegetarian diets

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

key nutrients for vegetarian diets1

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

key nutrients for vegetarian diets2

Key Nutrients for Vegetarian Diets

Calcium

Vegetarian Most at Risk: Vegan

Foods to Add to Diet: Broccoli, Kale, Tofu and

Cal. Fortified fruit juices

key nutrients for vegetarian diets3

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)

key nutrients for vegetarian diets4

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

key nutrients for vegetarian diets5

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

key nutrients for vegetarian diets6

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.