NSC 170C1 1st Edition Lecture 15Outline of Last Lecture I. Proteins in the Diet Outline of Current Lecture I. What is a vegetarian? II. Reasons for vegetarian lifestyleIII. Health concerns and health benefits Current LectureI. What is vegetarian? A. A vegetarian is a person who does not eat meat, fish, poultry, or (sometimes) food products made from theseB. 3% of American follow the vegetarian life styleC. However the vegetarian food market is a $1.5 billion industryD. Types i. Semi vegetarians (flexitarians) take a flexible approach to eating meatii. Lacto-ovo-vegetarians eat dairy products and eggs, but avoid meat, poultry, and fishiii. Lacto-vegetarians consume dairy products, but not eggsiv. Ovo-vegetarians consume eggs, but not dairy productsv. Vegans eat no foods of animal origin (some even avoid honey)II. Reasons for choosing a vegetarian diet? A. Health Concernsi. Helps you maintain a healthy weight and reduce risk for certain chronic diseasesii. Concern that hormones and antibiotics fed to animals may cause health risksB. Environmental concernsi. Fertilizers used on feed crops, transportation of animal feed, and the energy required to maintain, process, and transport animals and animal products contribute a significant amount of carbon dioxide emissionsii. Farm animal production contributes nearly a fifth of the world’s greenhouse gasesC. Compassion for animals i. Many people deplore the treatment of farm animalsD. Religious convictionsi. Sects within many major religions, including Christianity, Buddhism, and Hinduism, forbid or discourage consumption ofanimal-based foodsE. Financial constraintsi. Meat, poultry, and fish are relatively expensive foods and consumption of them is associated with affluenceIII. Health Benefits of being vegetarianA. May reduce the risk of the following diseases:B. Heart diseasei. Soy, nuts, and soluble fiber–rich beans and oats are shown to reduce blood cholesterolii. Deaths from heart disease are 25 percent lower among vegetariansC. High blood pressure i. The incidence of high blood pressure is over two times higher in non-vegetariansD. Type 2 diabetesi. Vegetarians have a lower risk of diabetesE. Certain types of canceri. Shown to reduce risk of prostate and colon cancerii. The American Cancer Society and the American Institute for Cancer Research advocate a plant-based diet to reduce risk of canceriii. A plant-based diet of fiber-rich whole grains and low-calorie, nutrient-dense fruits and vegetables is filling and helps you to eat fewer caloriesIV. Health risks of a vegetarian diet A. The biggest risk is not consuming enough of certain nutrients found inanimal foods, such asProtein Vitamin DIron Vitamin B12Zinc Vitamin ACalcium Omega-3 fatty acidsB. Meal planning is essential to make sure you are meeting all of your nutrient needs.i. Concerns about Consuming Adequate Amounts of Vitamin B12a) Vitamin B12 is derived only from food of animalorigin.b) Deficiency is less of a risk for lacto-ovo-vegetarians.c) The ADA recommends that vegetarians and vegans consume at least three good food sources of vitamin B12 daily, such as: Eggs, Cow’s milk, yogurt, or cheese, Vitamin B12–fortified soy milk, breakfast cereal, or nutritional yeastd) Those not consuming at least three sources per day should take a vitamin B12 supplementV. How can one be a healthy vegetarian? A. Vegetarians must eat a wide variety of foods to consume adequate amounts of all nutrients.B. A vitamin and mineral supplement may be necessary to help balance nutrients.C. The Vegetarian Food Guide Pyramid can help you incorporate all nutrients in a vegetarian diet.D. A plant-based diet can meet all your nutrient needs.E. Protein-rich meat alternatives such as soy, dried beans and other legumes, and nuts can help vegetarians meet protein needs.i. “The Joy of Soy”a) Soy is a high-quality protein source derived from soybeans.b) It is low in saturated fat, provides iron, and contains isoflavones (naturally occurring phytoestrogens)c) Isoflavones found in soy may reduce the risk of certain chronic disease such as heart disease and breast cancerd) Soy, The “perfect”