VEGETARIAN ANALYSIS. Exclusion of red meat or all meat. Exclusion of all red meat and poultry. Fish and other animal products are still consumed.

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Marilyn Robbins
5 years ago
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VEGETARIAN ANALYSIS DIET Semi / Demi Vegetarian Exclusion of red

Pesco- Vegetarian Exclusion of all red meat and poultry.

1 VEGETARIAN ANALYSIS DIET Semi / Demi Vegetarian Exclusion of red meat or all meat. Fish and other animal products are still consumed; some people also include poultry. Pesco- Vegetarian Exclusion of all red meat and poultry. Fish and other animal products are still consumed. Lacto- Vegetarian Exclusion of all meat, fish and poultry and eggs. Milk and milk products are still consumed.

Non-food animal products, such as leather, may also be avoided.

2 VEGETARIAN ANALYSIS DIET Vegan Exclusion of all foods of animal origin. Diets comprise grains, vegetables, vegetable oils, cereals, pulses such as beans and lentils, nuts, fruit and seeds. Non-food animal products, such as leather, may also be avoided. Fruitarian Exclusion of all foods of animal origin as well as pulses and cereals. Diets mainly comprise raw and dried fruits, nuts, honey and olive oil. People following this type of eating pattern are at great risk of nutritional deficiency; their diets require vitamin and mineral supplementation.

3 PROTEIN SOURCES FOR VEGETARIANS / VEGANS High-protein foods include meat, fish, eggs and other animal products, soya products, pulses and nuts. Vegetable proteins are often low in some amino acids. These are known as the limiting amino acids. This has given rise to a concept that vegans should carefully combine foods to ensure each meal provides a good balance of essential amino acids. Good sources of protein for vegetarians include nuts and seeds, pulses, soya products (tofu, soya milk and textured soya protein such as soya mince), cereals (wheat, oats, and rice), free-range eggs and some dairy products (milk, cheese and yoghurt). Protein quality is usually defined according to the amino acid pattern of egg protein, which is regarded as the ideal. As such, it is not surprising that animal proteins, such as meat, milk and cheese tend to be of a higher protein quality than plant proteins. This is why plant proteins are sometimes referred to as low quality proteins. Many plant proteins are low in one of the essential amino acids. The limiting amino acid tends to be different in different proteins. This means when two different foods are combined, the amino acids in one protein can compensate for the one lacking in the other. Vegetarians and vegans eating a well-balanced diet based on grains, pulses, seeds, nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. Beans on toast, cheese or peanut butter sandwich, muesli with milk (soya or cow's), and rice with peas or beans are all common examples.

the form of textured vegetable protein. Soya is usually the basis for many meat substitutes.

4 MEAT ALTERNATIVES FOOD Soya Soya is a good source of protein and low fat. Can be used to produce milk, dairy replacements products, as well as to replace the texture and bulk of meat, usually in the form of textured vegetable protein. Soya is usually the basis for many meat substitutes. Tofu Manufactured by a process similar to cheese making, but from soya milk. Very good source of protein, calcium and low fat. Can be used for stir-fries, kebabs, salads and just about anything savoury.

Usually found as chunks, mince, fillets, burgers or sausages.

5 MEAT ALTERNATIVES FOOD Quorn Not made from soya but is a mycoprotein. Made from the fermentation of a fungus, mixed with egg white. Usually found as chunks, mince, fillets, burgers or sausages. Whey Protein High quality and readily available (supplementation). Easily digestible and ideal for competitive athletes.

6 PROTEIN COMPARISONS FOR VEGETARIANS / VEGANS SOURCES OF PROTEIN (SINGLE SERVINGS) Good Sources Fair Sources Poor Sources Chick peas (200g or 7oz) 16.0g Brown rice (200g or 7oz) 4.4g 1 Carrot 0.4g Baked beans (225g or 8oz) Tofu (140g or 5oz) Cow's milk (½ pint) 11.5g 10.3g 9.2g Broccoli (100g or 3½oz) Potatoes (200g or 7oz) Porridge [water] (160g or 6oz) 3.1g 1 Apple 0.3g 2.8g Cream, double (20g or 2/3oz) 0.3g 2.4g Butter/margarine None Lentils (120g or 4¼oz) 9.1g - - Vegetable oil None Soya milk (½ pint) 8.2g - - Sugar or syrup None Muesli (60g or 2¼oz) 7.7g Egg, boiled 7.5g Peanuts (30g or 1oz) 7.3g Copyright WABBA Qualifications All Rights Reserved.

Vegetarian and vegan diets: How to get the best nutrition

Vegetarian and vegan diets: How to get the best nutrition Introduction The term vegetarian can mean different things to different people. There are 3 main types of Vegetarian: Lacto-ovo vegetarians - exclude