Vegetarian and Vegan Diets
Overview: Some people have chosen not to eat animal flesh. They are usually grouped under the term ‘vegetarian’. Vegetarian eating patterns usually fall into the following groups:
• The lacto vegetarian diet, which includes plant foods plus dairy products
• The lacto-ovo vegetarian diet, which includes both dairy products and eggs
Another group, ‘vegans’, will not consume any substance obtained from an animal such as milk, cheese, eggs or animal byproducts. An animal byproduct example would include anchovy paste in worcestershire sauce, rennet in cheese-making, gelatin from meat byproducts and some enzymes which are animal derived.
People choose to follow a vegetarian or vegan lifestyle for many reasons, principle among them a concern over animal rights or for the environment. Other reasons include health issues, parental choices and religious or spiritual beliefs.
The nutritional quality of any vegetarian and/or vegan diet will depend greatly on the variety of non-animal foods the person selects. The more varied the foods eaten within the remaining food groups, the more likely a greater intake of protein, Vitamin B12, calcium, vitamin D, iron and zinc, the main nutrients lacking in a vegetarian and vegan diet. Advance menu planning and food preparation will result in a pleasing and adequate diet.
What Thielen Student Health Center Can Do For You: The staff at TSHC respects the rights of anyone who chooses a vegetarian or vegan lifestyle. For someone wishing to become a vegetarian or vegan, reliable websites for an overview of the daily meal plan and suggested foods and recipes are offered below. If one is unsure if their vegetarian / vegan lifestyle is adequate, a three-day food record may be requested to ensure nutrient adequacy. In addition, laboratory values for protein, iron, and vitamin B12 may need to be assessed with the appropriate supplements suggested as well as revisions in the daily meal plan. Suggestions for vegetarian and vegan supermarket items are available.
Resources
Last update: 04 Jan 2008
For more information, please contact:
Iowa State University
Thielen Student Health Center
515-294-5801
