Vegetarian Diets

Lesson Objective:

Discuss ways to achieve a low-fat diet.

Assessment Criteria

  • Create a one-day lactovegetarian menu.
  • Describe the reasons why eating meatless meals contributes to a low-fat diet.

Activities and Strategies

Discuss the following information regarding vegetarianism:

  • Vegetarians eat differing diets depending on the type of vegetarian they are.
  • A vegan diet consists of only plant foods such as fruits, vegetables, legumes, nuts, seeds, and grains. All animal products are omitted.
  • A lactovegetarian diet uses plant foods with dairy products but no eggs, meat, poultry or fish.
  • A lacto-ovo vegetarian diet includes plant foods, diary products, and eggs but no meat, poultry or fish.
  • People choose to become vegetarians for a variety of reasons. Some reasons are listed below.

Discuss the following information about protein:

  • The structural units of protein are called amino acids. Amino acids can be found in every cell of the body. Essential amino acids are those that must be provided in the diet. The body cannot produce essential amino acids sufficiently to meet the body's needs.
  • Complete proteins come only from animal sources such as meat, milk, cheese, eggs, poultry and fish. They are complete because they supply all of the essential amino acids needed by the body.
  • Plant food products supply many amino acids, but they do not contain all of the necessary amino acids. Plant food products are considered incomplete protein. Incomplete proteins do not contain all of the essential amino acids needed by the body. Plant food products include cereals from the various grains, vegetables, fruits, legumes (dried beans and peas), and nuts. Incomplete protein foods eaten in combination provide a complete protein.

Reasons People Choose to Become Vegetarians:

  • Economic reasons. Animal foods cost more than foods used in a vegetarian diet.
  • Ecological reasons. Animals eat 2 to 10 pounds of grain for each pound of meat produced. Some people choose to eat less meat so that there will be more grain left for food.
  • Philosophical reasons. Many vegetarians do not believe in killing animals. Religious beliefs may discourage or prohibit eating foods that come from animals.
  • Health reasons. Vegetarian diets contain less fat and cholesterol and more fiber. Vegetarians are more likely to be at desired weights and have lower rates of certain kinds of cancer and fewer deaths from cardiovascular diseases.

Teacher Tip

Choosing food wisely is essential to success as a vegetarian. Deficiencies in the diet can arise when correct food selections are not made. Persons interested in vegetarianism should consult a physician and a registered dietitian before making any dietary changes.Activities

  1. List two pros and two cons to eating a vegetarian diet.
  2. Create a lactovegetarian (a diet that includes dairy products as well as plant food) menu for one day. Note that dry beans, peas, nuts and seeds can be included in a vegetarian diet to meet protein needs as long as they are combined with other plant foods to balance them out. The meal pattern should include breakfast, lunch, dinner, and as many snacks as necessary to provide needed servings.
  3. Why is it good to include meatless meals in your diet if you are trying to reduce the amount of fat you consume?

Activities adapted from Education for Self-Responsibility IV: Nutrition Education, Texas Education Agency, 1992.