Vegetarian diets

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Types of vegetarians Strict vegetarian

(Vegan) will not eat any animal food.

Lacto vegetarian will not eat animal flesh but will eat milk and milk products

Lacto ovo vegetarian will not eat animal flesh but will eat milk, dairy products and eggs

Why Vegetarian? Religion eg. Hindu Ethical reasons,

against intensive farming or killing animals

Healthier Cheaper, meats are

expensive foods Family influence Fashion

Possible dietary problems Lack of HBV protein Lack of B1, B2, niacin

and B12

Lack of Vit A Lack of Iron

Guidelines for planning vegan meals

Protein: Legumes and pulses esp. soya beans, nuts, cereals.

Know about complimentary protein e.g. beans + rice make up HBV protein

B12:Vegan foods that have been fortified e.g. soya milk, breakfast cereals or take B12 tablets

Calcium: eats lots of sesame seeds, broccoli, spinach, fortified soya milk.

For iron include fortified breakfast cereals, dark green veg., wholemeal products,dried fruit, beans.

More guidelines Use soya milk, tofu

and TVP instead of milk cheese and meat.

Use vegetable spreads, oils, veg. stock cubes and agar instead of gelatine.

Include the correct number of portions for all food groups from the vegan pyramid

Task Plan a days menus for a vegan and point out

where guidelines have been used. Refer to Food Pyramid and Healthy Eating

Guidelines