Vegetarian Diets

Maryam Hakh
What is a plant-based diet?
Dietary patterns known as "plant-based diets"
concentrate a heavy focus on foods made from plants
(such as fruits and vegetables, wholegrains, pulses, nuts,
seeds, and oils).
 Benefits of a plant-based diet
It supports your immune
system.
Plants have essential nutrients that
you cannot get from other foods.
The vitamins and minerals,
phytochemicals, and antioxidants
in plants help keep your cells
healthy and your body in balance
so that your immune system can
function at its best.
Plant foods reduce
inflammation.
Plants’ essential nutrients work to
resolve inflammation in your body.
The same tiny phytochemicals and
antioxidants that boost your
immune system also go around
your body neutralizing toxins from
pollution, processed food, bacteria,
viruses, and more.
 A plant-based diet helps
maintain a healthy weight.
Staying at a healthy weight is one
of the most important things you
can do to reduce your risk for
cancer.
If you eat mostly plants, you
remove many of the foods that lead
to weight gain.
Plants are high in
fiber.
Fiber is present in all unprocessed plant
foods. It is what makes up the structure of
the plant, and if you eat more of it you
access a whole host of benefits. Eating a
plant-based diet improves the health of
your gut so you are better able to absorb
the nutrients from the food that support
your immune system and reduce
inflammation.

A plant-based diet reduces your risk for other

diseases
The benefits of eating mostly plants are not
limited to reducing your cancer risk.
 Tips on how to start a Plant-based diet

Eat lots of vegetables Choose good fats.

Fill half your plate with vegetables at
lunch and dinner. Make sure you
include plenty of colors in choosing
your vegetables. Enjoy vegetables as
a snack with hummus, salsa, or
guacamole.
Fats in olive oil, olives, nuts,
nut butter, seeds, and
avocados are particularly
Change the way you healthy choices.
think about meat.
Have smaller amounts.
Use it as a garnish
instead of a centerpiece.
 Build a meal around a salad.
Fill a bowl with salad
greens such as romaine,
spinach, Bibb, or red leafy
greens. Add an assortment
of other vegetables along
with fresh herbs, beans, Go for greens.
peas, or tofu. Try a variety of green leafy
Cook a vegetarian meal at least vegetables such as kale,
collards, Swiss chard,
one night a week. spinach, and other greens
Build these meals around beans, each day. Steam, grill, braise,
whole grains, and vegetables. or stir-fry to preserve their
Include whole grains for flavor and nutrients.
breakfast. .
Start with oatmeal, quinoa,
buckwheat, or barley. Then
add some nuts or seeds
along with fresh fruit.
 Plant Substitutes that provide Protein

Edamame Lima Beans Chickpeas

Green Beans Quinoa

Brussel Sprouts Avocado

 Types of Vegetarians

Lacto-vegetarian Vegan

Lacto-Ovo vegetarian
Ovo-vegetarian
Lacto- Vegetarian

The lacto-vegetarian diet is a variation of

vegetarianism that excludes meat,
poultry, seafood, and eggs. Unlike some
other vegetarian diets, it includes certain
dairy products, such as yogurt, cheese,
and milk. People often adopt a lacto-
vegetarian diet for environmental or
ethical reasons. Some also choose to
follow the diet for health reasons. In fact,
reducing your intake of meat and other
animal products may be associated with
several health benefits
Ovo- Vegetarian

An ovo-vegetarian diet excludes all animal-

based foods except for eggs. Meat, poultry,
fish, or dairy products like milk, yogurt, and
cheese are eliminated, but whole eggs, egg
whites, and egg-containing foods like
mayonnaise, egg noodles, and certain baked
goods are permitted. Ovo-vegetarian diets
are somewhat less popular than vegan diets,
which exclude all animal-derived foods and
byproducts completely, as well as lacto-ovo-
vegetarian diets, which include dairy
products and eggs but not meat, poultry, or
fish.
Lacto-Ovo Vegetarian

A lacto-ovo vegetarian eating pattern

is based on grains, fruits and vegetables,
legumes (dried beans, peas, and lentils),
seeds, nuts, dairy products, and eggs. It
excludes meat, fish, and poultry or
products containing these foods. A low-fat
lacto-ovo vegetarian eating pattern has
many potential health benefits.
Vegan

Veganism is the practice of abstaining

from the use of animal product—
particularly in the diet and an associated
philosophy that rejects the commodity
status of animals. An individual who
follows the diet or philosophy is known as
a vegan. Distinctions may be made
between several categories of veganism.