1. Pennington Biomedical Research Center
Awesome.2Cents!: Healthy Lifestyle Curriculum for Adolescents
Lesson 9 – Vegetarianism
Grade: High School Grades 8th- 12th
Learning Activity: Definition of vegetarian diets. Nutrient needs vegetarians.
Track: Nutrition
Louisiana Content Standards Benchmarks:
1-H-2, 1-H-4, 2-H-1, 2-H-2, 3-H-1, 3-H-2, 4-H-1, 5-H-6, 6-H-1
1-M-2, 1-M-3, 2-M-1, 2-M-2, 3-M-1, 4-M-5, 5-M-1, 5-M-4
Time Allotted:
40-50 minutes
Key Concepts:
1. What the vegetarian approach is
2. What is vegetarianism
3. Types of vegetarian diets
4. Becoming a vegetarian
5. Key nutrients in vegetarian diets
6. Significance of key nutrients
7. Sources of nutrients
How will change in knowledge or skills be evaluated?
Pre and post test
What You Need for the Lesson:
1. Lesson plan, powerpoint or overheads
2. Other resources:
 Dietary guidelines poster
 MyPyramid poster
 Food Labels youth fact sheet
 Seventh Day Adventist Handout
 Homework: Tribal diets A, B, and C
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2. Lesson Plan:
1 Vegetarianism
2 This lesson will cover:
 The vegetarian approach
 What is vegetarianism?
 Types of vegetarian diets
 Becoming a vegetarian
 Key n1utrients in vegetarian diets
 Significance of key nutrients
 Sources of nutrients
3 A Healthful Approach
Say:
It is well known that by consuming a diet high in fruits and vegetables, one can reduce
the risk for developing cancer and that by consuming a diet low in fat and saturated fat,
one can reduce the risk for developing heart disease.
Because the emphasis is on non-meat food sources, a vegetarian diet generally contains
less saturated fat and cholesterol and more mono and polyunsaturated fat and includes
more fiber than a non-vegetarian diet.
4 Vegetarian, what is it?
Say:
Many people follow a “vegetarian” diet, but there is no single vegetarian eating pattern.
Although there are different types of vegetarian diets, a healthy vegetarian diet consists
primarily of the following plant-based foods:
Legumes
Whole grains
Vegetables
Fruits
Nuts and seeds
5 Types of vegetarian diets
Say:
These are the common types of vegetarian diets:
Ovo-vegetarian
Lacto-ovo vegetarian
Lacto-vegetarian
vegan
6 A closer look: characteristics of each diet
Say:
A true vegetarian eats no meat at all, including chicken & fish.
The following are types of common vegetarian diets we see in the United States from
least strict to most strict.
Lacto-ovo vegetarian: eats dairy products and eggs, but excludes red meat, fish and
poultry
Lacto-vegetarian: eats dairy products, but not eggs or meat, fish and poultry
Ovo-vegetarian: eats eggs, but not dairy products or meat, fish and poultry
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3. Vegan: does not eat dairy products, eggs, meat, fish, & poultry
7 Vegetarian diets
Say:
One important thing to remember is that: not all vegetarian diets are the same.
At minimum, they include the elimination of red meat, poultry and fish.
However, some also exclude food items such as eggs and milk products.
8 Vegan diets
Say:
Vegan diets are the most strict. They exclude all animal products, including gelatin and
honey. Vegans eat all fruits and vegetables, lentils, nuts, seeds, and grains.
There is a number of foods that you would think a vegan could eat, but actually cannot–
such as gelatin (which is made using meat byproducts) and cheese (which is made using
an animal-based product).
Vegans eat all fruits and vegetables, lentils, nuts, seeds, and grains.
9 Other types
Say:
Some people consider themselves semi-vegetarians. They eat fish and a small amount
of poultry as part of a diet that is primarily made up of vegetables, fruits, grains,
legumes, seeds, and nuts.
A pesci-vegetarian is a person who eats fish, but not poultry.
10 Choosing to become a vegetarian
Say:
For much of the world, vegetarianism is largely a matter of economics rather than
preference. In a lot of developing countries, meat is very expensive. Beans, lentils, and
staples such as rice are inexpensive. Often times people can only afford the inexpensive
foods. In many countries, dietary habits are also rooted in religion, ethnicity and also
what is available locally.
Do: break students into groups and give each group the Seventh Day Adventist
handout. Give the groups 10 minutes time to put together a Food Guide for
Seventh Day Adventist.
Say: Let’s look at a group in United States that chooses to eat a diet that
excludes meat, poultry and fish.
-------------------- Let groups work for 10 minutes -----------------------
Say: What did you discover about putting together a diet that included no meat, fish, or
poultry and few eggs? What do you think about the Good Eating Guidelines? Allow for 5
minute discussion.
Do:
Turn back to slides.
Say:
As you see there are people that choose to have no meat, fish or poultry.
However, in countries like the United States where meat is not as expensive compared
to the developing countries, people may choose to be vegetarians for other reasons
other than economics.
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4. 11 Becoming a vegetarian: common reasons
Say:
Parental preferences, religious beliefs, lifestyle factors, and health issues are among the
most common non-economic reasons for choosing to be a vegetarian.
Many people choose to become vegetarians out of concern over animal rights or the
environment.
For the most part, most people have more than just one reason for becoming a
vegetarian.
12 Are vegetarian diets healthy? Yes, they are
Say:
In a recent study, it was found that adolescents who eat a vegetarian diet are more
likely to meet the Healthy People 2010 objectives by, on average, consuming less total
fat and saturated fat and eating more servings of fruits and vegetables than their non-
vegetarian counterparts.
It is well known that by consuming a diet high in fruits and vegetables, one can reduce
the risk for developing cancer and that by consuming a diet low in fat and saturated fat,
one can reduce the risk for developing heart disease.
13 Are vegetarian diets healthy? Yes, they are
Say:
In fact, the American Dietetic Association (ADA) has officially endorsed vegetarianism,
stating that: “appropriately planned vegetarian diets are healthful, area nutritionally
adequate, and provide health benefits in the prevention and treatment of certain
diseases.”
The key here is “appropriately planned.” If you are a vegetarian, or are planning to
become one, the most important thing you can do is educate yourself on the best ways
to make sure you are still getting adequate amounts of essential nutrients.
14 Getting adequate amounts of nutrients. Could this be a problem?
Say:
Vegetarians need pay particular attention to the following key nutrients in their diet:
Iron. The best sources of iron are red meat, chicken and pork. Careful planning is
needed in a vegetarian diet to meet iron requirements.
Calcium. The best sources of calcium are dairy products. Obtaining enough calcium can
be a problem for ovo-vegetarian who eat eggs, but not dairy products, and vegan, who
do not eat any animal products.
Protein. Individuals who do not consume animal products will need to learn to combine
vegetable proteins to make complete protein. Combination of beans and corn, wheat
and legumes.
Vitamin D. Vitamin D is added into milk and can be obtained from exposure to sunlight.
Vitamin B-12. Vitamin B 12 is only in animal products and may need to be taken as a
supplement by vegans.
Zinc. Zinc is in protein foods but also in lentils and whole grains.
15 Significance of key nutrients: iron and zinc
Say:
Iron is used to carry oxygen in the blood making it a crucial component of red blood
cells.
Girls need to be particularly concerned about getting enough iron because some iron is
lost during menstruation.
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5. In fact, it may be necessary to take an iron supplement if you are a female vegetarian
who is not getting enough iron.
Zinc is an important component of many enzymes and it plays a role in cell division and
in the formation of proteins.
If you aren't eating any dairy foods, you need to make sure to eat foods that contain
zinc, such as: fortified breakfast cereals, dried beans, nuts, and soy products like tofu
and tempeh.
16 Significance of key nutrients: protein and calcium
Say:
Protein is essential to the body in order to maintain healthy skin, bones, muscles, and
organs.
Vegetarians who eat eggs and dairy products have excellent sources of protein available
to them. However, for vegetarians who don’t eat eggs and dairy, other good sources of
protein include: soy products, meat substitutes, legumes, lentils, nuts, seeds, and whole
grains.
Calcium is essential for proper bone formation.
As a teen, you’re building your bones up for the rest of your life.
Girls, in particular, need to be concerned about getting enough calcium because women
have a greater risk for developing osteoporosis (weak bones) as adults. Again, a
supplement may be necessary if you are not getting enough calcium. Talk to your doctor
if you are a female vegetarian and you think you are not getting enough calcium in your
diet
17 Significance of key nutrients: vitamin D and vitamin B12
Say:
Vitamin D is important because its presence in the diet is necessary in order to get
calcium into your bones, for maintaining normal blood calcium levels and for normal
immune function.
Cow’s milk is a great source for Vitamin D, as well as sunlight. However, if you don’t
consume cow’s milk, other sources include: fortified soy milk and fortified breakfast
cereals. In the winter months, for vegetarians who do not consume milk, a supplement
may be necessary if there’s not enough sunlight exposure.
Vitamin B-12 is essential to the body in order to produce red blood cells and prevent
anemia, for maintaining healthy nervous tissue and for making DNA.
It is found almost exclusively in animal products, including milk, eggs and cheese.
However, fortified soy milk and fortified breakfast cereals also have this important
vitamin. It is hard to get enough of this vitamin; therefore, supplementation may be
necessary for some.
18 Increasing the intake of iron: choose these more often
Say:
Iron: It is primarily found in clams, oysters, and organ meats. However, it is also found
in fortified ready-to-eat breakfast cereals and instant cooked cereals, beans, and
spinach.
Eating iron-containing foods with a food high in Vitamin C (like citrus fruits and juices,
tomatoes, and broccoli) will help you to better absorb this type of iron that is found in
non-meat sources (known as non-heme iron).
Non meat sources of iron are:
Iron-fortified cereals
Legumes like chickpeas, lentils, & baked beans
Soybeans and tofu
Dried fruit like raisins, prunes, and figs
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6. Pumpkin seeds
Broccoli
Blackstrap molasses
19 Increasing the intake of Zinc: choose these more often
Say:
Zinc: Primarily found in oysters, red meat and poultry. Other good food sources include
beans, nuts, whole grains, fortified breakfast cereals, and dairy products.
Consume these foods for increasing zinc intake:
Dairy foods
Whole grains
Fortified cereals
Dried beans
Nuts
Tofu
Tempeh
Other soy products
20 Increasing the intake of protein: choose these more often
Say:
Protein: It is primarily found in meat, fish and poultry. But, legumes and grains, dairy
products, seeds, cereals, and vegetables also contain protein.
Increase the intake of these to get more protein:
Egg
Dairy products
Soy products
Meat substitutes
Legumes
Lentils
Nuts and seeds
Whole grains
21 Increasing the intake of calcium: choose these more often
Say:
Calcium: It is primarily found in yogurt, milk, and cheese. But, fortified ready-to-eat
cereals, soy beverages, sardines and salmon; spinach, turnip greens, and collards also
contain calcium.
To make sure that the diet is adequate in calcium a diet should offer plenty of these
foods:
Milk & yogurt
Tofu
Fortified soy milk
Calcium-fortified OJ
Green leafy vegetables like spinach, turnip & collard greens, kale, and broccoli
Dried figs
Nuts and seeds
Whole grains
22 Increasing the intake of vitamin D: choose these more often
Say:
Vitamin D: Primarily from cow’s milk and from sunshine.
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7. These foods are recommended to make sure that the diet is adequate in Vitamin D,
Fortified soy milk
Fortified breakfast cereals
23 Increasing the intake of vitamin B-12: choose these more often
Say:
Vitamin B-12 is mainly available from animal products such as meat, fish, poultry, milk
and cheese. However, it is also added during fortification to products such as:
Fortified soy milk
Fortified breakfast cereals
24 What’s best for me
Say:
For growing teens, a vegetarian diet that includes dairy products and eggs (lacto-ovo) is
generally the best choice.
Generally speaking, the more restrictive your diet is, the more likely you will be to fall
short on requirements for the nutrients we previously discussed: iron, protein, zinc,
calcium, and vitamins D and B-12.
For example, a lacto-vegetarian (eats dairy, but not eggs) would likely have an easier
time meeting requirements for the problem nutrients than would a complete vegan
(does not eat dairy or eggs). Likewise, a lacto-ovo vegetarian would probably find it
easier to meet requirements through the diet (excluding supplements) than both the
lacto-vegetarian and the vegan.
25 References
1. American Heart Association. Vegetarian Diets. Accessed 2/5/2007:
http://www.americanheart.org/presenter.jhtml?identifier=4777
2. USDA. MyPyramid. Vegetarian Diets. Accessed 2/5/2007 :
http://www.mypyramid.gov/tips_resources/vegetarian_diets.html
3. Nemours Foundation. Is a Vegetarian Diet Right for me? Available at:
http://kidshealth.org/teen/food_fitness/nutrition/vegetarian.html
4. Nemours Foundation. Vegetarianism. Accessed 2/5/2007 :
http://kidshealth.org/parent/nutrition_fit/nutrition/vegetarianism.html
5. National Women’s Health Information Center. Girls’ Health. Nutrition – Healthy
Eating. Accessed 2/5/2007 : http://www.4girls.gov/nutrition/vegetarian.htm
6. Vegetarian diet: A starter’s guide to a plant-based diet. Mayo Clinic. Accessed
2/5/2007 : http://www.mayoclinic.com/print/vegetarian-
diet/HQ01596/METHOD=print
7. http://www.westonaprice.org/traditional_diets/australian_aborigines.html
8.
http://www.westonaprice.org/traditional_diets/australian_aborigines.html
26 Authors:
Heli Roy, PhD, RD
Shanna Lundy, MS
The Pennington Biomedical Research Center is a world-renowned nutrition research center.
Mission:
To promote healthier lives through research and education in nutrition and preventive
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8. medicine.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on the
prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension
and osteoporosis.
The Division of Education provides education and information to the scientific community
and the public about research findings, training programs and research areas, and coordinates
educational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research studies
being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to
take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.
Edited: October 2012
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