Vegetarian and Vegan Diets

Explained
“Early human food cultures were
plant-based. Major religions such
as Hinduism and Buddhism have
recommended a vegetarian way of
life since their conception”
What is a vegetarian?
The Vegetarian Society defines a vegetarian as follows:

“A vegetarian is someone who lives on a diet of grains, pulses,

legumes, nuts, seeds, vegetables, fruits, fungi, algae, yeast and/or
some other non-animal-based foods (e.g. salt) with, or without, dairy
products, honey and/or eggs. A vegetarian does not eat foods that
consist of, or have been produced with the aid of products consisting of
or created from, any part of the body of a living or dead animal. This
includes meat, poultry, fish, shellfish*, insects, by-products of
slaughter** or any food made with processing aids created from these”
Types of vegetarians:
There are many types of vegetarians. Some eat dairy foods, such a
s cheese or eggs, while others abstain entirely from any food produ
ct that comes from an animal

-A lacto-ovo vegetarian
For example, consumes milk and dairy foods, eggs,
grains, fruits, vegetables, beans, nuts and seeds, but
abstains from meat, fish and poultry.
- A lacto-vegetarian
Follows a similar diet, but does not eat eggs. Meanwhile,
a vegan stays away from animal-based products entirely,
which, in addition to meat, also includes milk and dairy
products, lard, gelatin and foods with ingredients from
animal sources. Some vegans also do not eat honey.
Vegetarianism and Nutrition
A meatless diet can be healthy, but vegetarians -- especially
vegans -- need to make sure they're getting enough vitami
n B12, calcium, iron, and zinc.
The Academy of Nutrition and Dietetics warns of the risk of vit
amin B12 deficiencies in vegetarians and vegans. Vitamin B1
2 is found naturally only in animal products. A lack of vitamin
B12 can lead to anemia and blindness. It can also cause mus
cle weakness, tingling, and numbness. To counteract the incr
eased risk, vegans should include B12 supplements, or fortifi
ed cereals and veggie burgers. Stay tuned for more informati
on, but B12 has been found in varying amounts in mushroom
s, particularly in the outer peel, but it's too soon to consider it
a food source of the vitamin.
Vegans and ovo-vegetarians, who eat eggs but not dairy,
need to find foods (dark green vegetables, tofu, edamam
e, soy nuts, butternut squash, calcium-fortified non-dairy
beverages) or supplements that compensate for the miss
ing calcium from their diets. Absorbable calcium is critical
to protect against osteoporosis, or thinning bones.
 VOCABULARY
1. SLAUGHTER = the killing or butchering of cattle, sheep, etc.,
especially for food.

2.TINGLING = experience or cause to experience a slight prickling

or stinging sensation.

3. COUNTERACT = act against (something) in order to reduce its

force or neutralize it.

4. COMPENSATE =to take the place of something useful or needed

with something else of similar value