nutritional guide for vegetarians presentation
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Term Project Nutrition GuideTRANSCRIPT
NUTRITIONAL GUIDE FOR VEGETARIANSJigisha Patel
Overview of Project• Nutritional Guide explaining basic nutrients essential to a
vegetarian diet• Macronutrients
• Protein *
• Micronutrients
• Deficiencies most common in this type of diet• Iron Deficiency• Zinc Deficiency• Calcium Deficiency
Vegetarian Basics• The work “vegetarian” comes from a Latin word “vegetus”
meaning full of vitality, vigorous and cheerful• The list of reasons why people follow or switch to a
vegetarian diet varies.• Religion• Economy• Emotions• Ethics• Health
• Studies are beginning to show that it may also play a major role in disease prevention
• There are many different variations on the vegetarian theme and will be explained in the next slide
Types of Vegetarians
*Lacto-Ovo Veggie
Lacto-Ovo Veggie Most common type of vegetarian diet in which all flesh is omitted from diet but does include dairy products and eggs
Ovo Veggie Vegetarian diet with addition of eggs ONLY [no flesh and no dairy]
Vegan Excludes all foods and products of animal origin including honey, wool and leather
Raw Vegan Same as Vegan but consumes raw or “living” food ONLY
Semi Veggie Also referred to as a “part time vegetarian.” Red meat is eliminated from diet but fish and chicken are still consumed occasionally
Pesco Veggie Eliminates most animal flesh but allows the consumption of fish, seafood, eggs and dairy products
Pudding Veggie A vegetarian of any sort who lives on a “meatless” junk food diet
Social Veggie A ‘pick the meat off the pizza and it will be ok’ kind of vegetarian
Nutrients• Chemicals that any living organism needs to continue
their survival• Provide us with energy to perform daily tasks.• Split into two separate categories:
• Macronutrients• Micronutrients
Macronutrient• Substances that supple caloric
value (calories) which are oftenmetabolized for energy
• Needed in larger amounts (MACRO)
• Macro means “very large in scale”
• Three major macronutrients are:1. Carbohydrates
2. Proteins
3. Fats
Macronutrients cont.
Micronutrient• Nutrients that are needed in smaller quantities• Micro is Greek for “small”• Just as important as macronutrients in the sense that we
NEED them.• Main difference lies in the pure amount of the nutrients we
need to digest• Main function is to allow many chemical reactions to occur
in the bod.• Most common micronutrients include:
1. Minerals
2. Vitamins
3. Trace Elements
Micronutrients cont.
Common Micronutrient Deficiencies • Iron Deficiency• Zinc Deficiency• Calcium Deficiency
Iron Deficiency• Essential mineral that aides in transportation of oxygen
throughout body• Vital component of hemoglobin, the substance in red
blood cells that carries oxygen from out lungs to transport it through our body
• Body will not get enough oxygen without health RBCs.• You will become fatigued and this exhaustion can affect
everything from your brain function to your immune systems' ability to fight off infections
• Iron is subdivided into 2 groups• Heme• Non-heme
Iron Deficiency cont.
Iron Deficiency contThe picture illustrates a boy that has iron deficiency. All the listed symptoms would be visible if a person was deficient in iron. Shortness of breath has to be one of the most common symptoms.
Zinc Deficiency• Essential trace element that promotes normal growth &
development across the body• Often neglected by vegetarians.• Deficiencies in zinc impact everything from appetite, to
cognitive power and motor skills, to even testosterone levels in men.
• Can be supplemented or consumed with natural resources such as:• Pumpkin seeds• Sesame seeds• Almonds, Walnuts, Macadamia nuts• Oatmeal/Cereals
Zinc Deficiency cont• Zinc is involved in numerous aspects of cellular
metabolism• Additionally zinc plays role in:
• Immune function• Protein Synthesis• Wound Healing• DNA Synthesis• Cell Division
• Required for proper sense of taste and smell.• Body has not specialized zinc storage system, so daily
intake of zinc is extremely vital!!
Calcium Deficiency• Mineral that used for building bones, teeth, and
maintaining bone strength• Muscle contraction and blood clotting• Required in large amounts• Long term deficiency can lead to thinning of bones and
osteoporosis• Calcium in found in dairy rich foods. Alternate sources
are:• Spinach• Collard Greens• Kale• Broccoli• Almonds
Calcium Deficiency cont.
Bibliography• (1)"The Vegetarian Athlete." Bodybuilding.com -. N.p., n.d. Web.
31 Oct. 2013. <http://www.bodybuilding.com/fun/kristi16.htm>.
• (2)Kniskern, Megan A., and Carol S. Johnston."Protein Dietary Reference Intakes may be Inadequate for Vegetarians if Low Amounts of Animal Protein are Consumed." Nutrition 27.6 (2011): 727-30. ProQuest. Web.8 Nov. 2013.
• (3)American, Dietetic Association, and of Canada Dietitians."Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets." American Dietetic Association.Journalof the American Dietetic Association 103.6 (2003): 748-65. ProQuest. Web.8 Nov. 2013.
Bibliography cont• (4)Barr, Susan I., and Candice A. Rideout. "Nutritional
Considerations for Vegetarian Athletes." Nutrition 20.7 (2004): 696-703. ProQuest. Web.8 Nov. 2013.
• (5)“Macro and Micronutrients.” N.p., n.d. Web 12 Nov.2013 http://www.organicsoul.com/macro-and-micronutrients-what-they-are-and-why-we-need-them/
• (6) "Deficiencies in Vegetarians." Www.fsnau.org. N.p., n.d. Web. 4 Dec. 2013. <www.fsnau.org/.../Micronutrients-in-Somalia-a-pocket-guide-English.pdF>.