Vegetarian Diet Types and Benefits

Study Notes

A vegetarian diet excludes meat, fish, and poultry, but may include dairy products and eggs
Types of vegetarian diets:
- Lacto-ovo-vegetarian: excludes meat, fish, and poultry, but allows dairy products and eggs
- Lacto-vegetarian: excludes meat, fish, poultry, and eggs, but allows dairy products
- Ovo-vegetarian: excludes meat, fish, poultry, and dairy products, but allows eggs
- Vegan: excludes all animal products, including dairy and eggs
Benefits of a vegetarian diet:
- Lower risk of heart disease and stroke
- Lower risk of cancer, particularly colon cancer
- Lower risk of type 2 diabetes
- Lower blood pressure
- Higher fiber intake
Key nutrients to focus on:
- Protein: legumes, beans, lentils, tofu, tempeh, seitan
- Iron: dark leafy greens, beans, lentils, tofu, fortified cereals
- Calcium: fortified plant-based milk, dark leafy greens, tofu, almonds
- Vitamin B12: fortified plant-based milk, cereals, meat substitutes

A low-carb diet restricts the intake of carbohydrates, such as sugar, bread, and pasta
Goals of a low-carb diet:
- Weight loss
- Improved blood sugar control
- Increased energy
Foods to focus on:
- Protein-rich foods: meat, poultry, fish, eggs, dairy, legumes
- Vegetables: dark leafy greens, broccoli, cauliflower, avocado
- Healthy fats: nuts, seeds, avocado, olive oil
Foods to limit or avoid:
- Sugary drinks: soda, juice, sports drinks
- Refined grains: white bread, pasta, sugary snacks
- Starchy vegetables: potatoes, corn, peas
Key considerations:
- Counting carbs: focus on net carbs, which are total carbs minus fiber and sugar alcohols
- Hydration: drink plenty of water to help with electrolyte balance
- Electrolyte balance: focus on sodium, potassium, and magnesium intake

Importance of meal planning:
- Saves time and money
- Reduces food waste
- Promotes healthy eating habits
- Helps with weight management
Steps to meal planning:
1. Determine your dietary needs: consider your health goals, allergies, and preferences
2. Plan your meals: decide on meals for the week, considering leftovers and cooking time
3. Make a grocery list: write down the ingredients needed for each meal
4. Shop for groceries: stick to your list and avoid impulse buys
5. Prepare meals in advance: cook and portion meals for the week
Tips for meal planning:
- Cook in bulk: prepare large quantities of a single ingredient, such as rice or beans
- Use a "first in, first out" rule: use older ingredients before they expire
- Keep it simple: focus on simple, one-pot meals or meals that can be cooked in under 30 minutes

A vegetarian diet excludes meat, fish, and poultry, but may include dairy products and eggs
Types of vegetarian diets include lacto-ovo-vegetarian, lacto-vegetarian, ovo-vegetarian, and vegan
Vegans exclude all animal products, including dairy and eggs
Benefits of a vegetarian diet include lower risk of heart disease, stroke, cancer, and type 2 diabetes
Vegetarian diets often result in lower blood pressure and higher fiber intake

Protein sources include legumes, beans, lentils, tofu, tempeh, and seitan
Iron-rich foods include dark leafy greens, beans, lentils, tofu, and fortified cereals
Calcium sources include fortified plant-based milk, dark leafy greens, tofu, and almonds
Vitamin B12 sources include fortified plant-based milk, cereals, and meat substitutes

A low-carb diet restricts carbohydrate intake, such as sugar, bread, and pasta
Goals of a low-carb diet include weight loss, improved blood sugar control, and increased energy
Focus on protein-rich foods, vegetables, and healthy fats
Limit or avoid sugary drinks, refined grains, and starchy vegetables

Meal planning saves time and money, reduces food waste, promotes healthy eating habits, and helps with weight management
Steps to meal planning include determining dietary needs, planning meals, making a grocery list, shopping, and preparing meals in advance
Tips for meal planning include cooking in bulk, using a "first in, first out" rule, and keeping meals simple