Vegetarian Diets

Introduction

Vegetarian diets are based on the consumption of plant-based foods while avoiding some or all animal products. They vary according to the extent of animal product exclusion.

Types of Vegetarian Diets

Lacto-Vegetarian

Definition

A diet that includes plant-based foods and dairy products but excludes meat, poultry, fish, and eggs.

Key Foods

Vegetables, fruits, grains, legumes, nuts, seeds, and dairy products like milk, cheese, and yoghurt.

Lacto-Ovo Vegetarian

Definition

This diet incorporates dairy products and eggs in addition to plant-based foods.

Key Foods

Includes all lacto-vegetarian foods plus eggs.

Vegan

Definition

A vegan diet excludes all animal products, including dairy, eggs, and honey.

Key Foods

Focuses solely on plant-based foods – vegetables, fruits, grains, legumes, nuts, and seeds.

Pescetarian

Definition

Primarily a vegetarian diet but includes fish and seafood.

Key Foods

Plant-based foods, fish, and seafood. May or may not include dairy and eggs.

Pollo-Vegetarian

Definition

A diet that excludes red meat and fish but includes poultry.

Key Foods

Plant-based foods, poultry, and possibly dairy and eggs.

Reasons for Choosing a Vegetarian Diet

• Health Benefits: Lower risk of chronic diseases such as heart disease, hypertension, diabetes, and certain cancers.
• Ethical Concerns: Animal welfare and opposition to killing animals for food.
• Environmental Reasons: Reducing environmental impact, as animal farming is resource-intensive and contributes to greenhouse gas emissions.
• Cultural and Religious Beliefs: Some cultures and religions promote vegetarianism.

Dietary Requirements of Vegetarian Diets

General Nutritional Considerations

• Protein: Sources include legumes, nuts, seeds, whole grains, and soy products. For lacto-ovo vegetarians, eggs and dairy also provide protein.
• Iron: Found in legumes, fortified cereals, leafy green vegetables, and dried fruits. Vitamin C-rich foods enhance iron absorption.
• Calcium: Dairy products for lacto-vegetarians; fortified plant milks, tofu, and leafy greens for vegans.
• Vitamin B12: Only found naturally in animal products. Vegans need fortified foods or supplements.
• Omega-3 Fatty Acids: Flaxseeds, walnuts, chia seeds, and hemp seeds.

Specific Requirements for Vegans

• Complete Proteins: Combining different plant proteins at meals.
• Vitamin D: Fortified foods or supplements, especially in regions with limited sun exposure.
• Zinc: Whole grains, legumes, nuts, and seeds.

Nutrient Deficiencies and Reduction Strategies

Primary Nutrient Deficiencies

• Protein: Incomplete protein intake; overcome by combining various plant proteins.
• Iron: Risk of iron-deficiency anaemia; consume iron-rich plant foods with vitamin C sources.
• Calcium: Risk in vegans; consume fortified plant milks and calcium-set tofu.
• Vitamin B12: Deficiency common in vegans; use fortified foods or supplements.
• Omega-3 Fatty Acids: Lack in vegan diets; include plant-based omega-3 sources or supplements.

Exam Focus: Questions and Answers

1. Define a lacto-ovo vegetarian diet and list two key food groups included.

A lacto-ovo vegetarian diet excludes meat, fish, and poultry but includes dairy products and eggs. Key food groups in this diet are dairy products like milk and cheese, and eggs, in addition to plant-based foods.

2. Discuss the reasons someone might choose to follow a vegan diet.

Individuals may choose a vegan diet for various reasons, including health benefits like reduced risk of chronic diseases, ethical concerns regarding animal welfare, environmental reasons to decrease the ecological footprint of their diet, and cultural or religious beliefs that promote animal-free eating.

3. Identify a primary nutrient deficiency associated with vegetarian diets and suggest a strategy to reduce the risk of this deficiency.

One primary nutrient deficiency in vegetarian diets, particularly vegan, is Vitamin B12, as it is naturally found only in animal products. To reduce the risk of deficiency, vegans should consume foods fortified with Vitamin B12, such as plant milks, breakfast cereals, and nutritional yeast, or take a B12 supplement.