VEGETARIAN &

VEGAN: HEALTH
BENEFITS
By: Megan McGlynn

Objectives

Types of
vegetarian diets
Health benefits /
risks
Environmental
risks

Picture source: www.dukanella.com

Types of Diets
Lacto-Ovo Vegetarian
Does not eat meat, fish, or fowl.
Does eat dairy and egg products
Ovo Vegetarian
Does not eat meat, fish, fowl or dairy products
Does eat egg
Lacto Vegetarian
Does not eat meat, fish, fowl or egg.
Does eat dairy products
Vegan
Does not eat meat, fish, fowl, diary, egg products
or honey

Animal Products (animal free app)

Picture source:https://itunes.apple.com/us/app/animalfree/id357422989?mt=8

https://www.youtube.com/watch?
v=KmmeclYa9_s

Foods to
Keep in Mind

Protein
Lentils, chickpeas, peanut butter, soy,
spinach, whole wheat bread,
borcolli

Calcium
A varied
vegetarian &
vegan diet
consists of a
variety of whole
grains, fruits,
vegetables,
legumes
(beans), and
nuts & seeds

Soy / rice milk, kale, fortified tofu,

almonds, fortified orange juice
RDA recommends 1,000mg/day for adult
19 50yrs

Vitamin B12
Seaweed, fortified soy milk, fortified
meat substitute & Vitamin B12
supplements

Vitamin D
Can be produced in the body. EX:
sunlight exposure & fortified soy / rice
milk

Iron

Meal Plan (21 veg kickstart app)

Picture source: https://itunes.apple.com/us/app/21-day-vegan-

 Egg

Substitutes
In order to bind
ingredients
together,
without using
dairy products,
there are a
variety of
solutions.

1 small banana
1/4 cup applesauce
1/4 cup Blended tofu

Other dairy products

Soy / rice / nut / potato milk
Soy cheese
Crumbled tofu replace
cottage cheese & others

Picture source:

How many types of Vegetarian

diets are there?

What is a nutrient that should be

monitored when vegetarian /
vegan?

HEALTH BENEFITS /
RISKS

Health
Benefits
Due the diets
low fat and high
fiber
characteristics,
there is a
lowered risk and
/ or prevention
of chronic
diseases that
often plague
non-vegetarians

Heart Disease
Obesity
Cancer
Diabetes

Picture source: www.pichaus.com

Health Risks

Often, individuals experience

lower-than-normal amounts of
Zinc
Consume a variety of legumes, seeds
and nuts that are high in this mineral

Vitamin B12

As with
anything, there
are certain risk
factors that can
occur with a
vegetarian diet

Though low recommendation,

consume fortified foods (soy & meat
substitute) and take B12 supplements

Calcium
Because of no direct animal products,
individuals should consider eating high
calcium rich plant based foods and / or
calcium supplements

Vitamin D
Not produced in the body
Absorbed through exposure to sunlight

ENVIRONMENT
RISKS
How animal production
causes great harm to our
resources

Greenhouse Gas Emissions

Producing two pounds of beef causes more
emissions than driving a car for three hours
About 50% of carbon emissions are caused by
animal byproducts
The Worldwatch Institute approximations that [A]t
least 51 percent of greenhouse gas emissions
worldwide can be attributed to livestock and their
byproducts.

Picture source:

Water Pollution
According to the EPA, [A]gricultural runoff is the
number one source of pollution in our waterways
Annually, trillions of pounds of animal waste from
factory-farmed animals is used to fertilize land for
crops; subsequently, this waste runs off into
waterways, brining with it the drugs and bacteria
that they contain PETA

Harm to
Animals
Due to big
business farms
wanting to
produce the
most products in
the least
amount of time,
this leaves the
livestock in very
dire
circumstances

Cramped living conditions

Cows, pigs, chickens, rabbits &
other animals are kept in small,
cramped stalls and / or cages
where unable to turn around
Deprived of exercise
Often genetically manipulated
to grow faster, or produce more
product quicker; they grow
larger & fatter

Label misinformation
Products labeled as Organic
or Free range cannot be for
certain
Cruelty to animals goes
unregulated, and therefore, is

Review
Four types of
vegetarian diets
Lacto-Ovo vegetarian
Lacto vegetarian
Ovo vegetarian
Vegan

Foods to keep in
mind
Protein
Calcium
Vitamin D & B12

Benefits
Reduced risk of
Heart Disease
Obesity
Cancer
Diabetes

Risks
Lower than normal amount
of
Zinc
Calcium
Vitamin B12 & D
Iron

QUESTIONS??