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W E LCO M E T O
O U R PRO J EC T
The main objective of our
work is to introduce vege-
tarianism. Mainly, lwe will
try to answer the question:
Is a vegetarian diet healthi-
er for you? Paper prepared by:
José Ferreira nº10707,
O U R O R A L PR E - João Ascensão nº10387,
The vegetarian diet is be- S E N TAC I O N Vânia Loureiro nº10600.
coming more in trend by
each day and it is followed
by more and more people. Our presentation of the
There are several reasons theme will be very dyna-
that lead a person to choo- mic and will simulate a
se to follow a diet based talk show: where there will
on vegetables and without
be a presenter, a guest
the consumption of meat:
usually related to ethical or who follows the vegetarian
health issues. diet, and a famous nutritio-
nalist / cook. During the
We will discuss the various presentation will discuss
types of diets as well as the
the issues already presen-
main advantages and disa-
dvantages of the vegetari- ted, in the form of informal
an diet. conversation.

We also will present which


foods are most consumed
and how could you achieve
a balanced diet with nutri-
tional value
even without 2
the con-
sumption of
meat.
Is a vegetarian diet
healthier for you?
There are many reasons why some people choose vege-
tarian diets:
• A vegetarian diet can be healthier than other diets.
• Some people think it's wrong to use animals for food.
• Some religions forbid eating meat.
• A vegetarian diet can cost less than a diet that includes
meat.
• Eating less meat can be better for the environment,
because most meat is commercially farmed.
What is a vegetarian diet ?
• Some people don't like the taste of meat.
A vegetarian diet focuses on
Are vegetarian diets healthy? plants for food. These include
If properly planned, vegetarian diets can provide all the
fruits, vegetables, dried beans
nutrients you need. In addition to that, being a vegetarian
can actually be better for you. In general, vegetarians:1 and peas, grains, seeds and
• Weigh less than people who eat meat. nuts. There is no single type of
• Are less likely to die of heart disease. vegetarian diet. Instead, vege-
• Have lower cholesterol levels. tarian eating patterns usually
• Are less likely to get: fall into the following groups:
 High blood pressure.
 Prostate cancer. • The vegan diet, which ex-
 Colon cancer. cludes all meat and animal
 Type 2 diabetes. products;

Good health could be • The lacto vegetarian diet,


related to a diet of which includes plant foods
mostly fruits, vegeta- 3
plus dairy products;
bles, and whole
grains. • The lacto-ovo vegetarian
diet, which includes both
dairy products and eggs;
4

What about the health


risks of being vegetarian? Iron. Studies show that in
Western countries, vegeta-
Concerns about vegetarian
rians tend to get the same
diets have focused mainly
amount of iron as meat
on the following nutrients:
eaters. But the iron in me-
Protein. Research shows at (especially red meat) is
that lacto-ovo vegetarians Veggie Sherpgherd’s pie with
more readily absorbed
generally get the recom- sweet potato
than the kind found in
mended daily amount of plant foods, known as non-  1 tbsp olive oil
protein, which is easily ob- heme iron. The absorption  1 large onion, halved and
tained from dairy products of non-heme iron is enhan- sliced
and eggs. There are many  2 large carrots, cut into
ced by vitamin C and other
plant sources that can help sugar cubes size pieces
acids found in fruits and  2 tbsp thyme chopped
vegans meet their protein vegetables, but it may be  200ml red wine
needs, including peas, be- inhibited by the phytic acid  400g can chopped toma-
ans, lentils, chickpeas, se- in whole grains, beans, len- to
eds, nuts, soy products,  2 vegetables stock cubes
tils, seeds, and nuts.
and whole grains.  410g can green lentils
Zinc. Phytic acid in whole  950g sweet potato,
Vitamin B12. Vitamin B12 is grains, seeds, beans, and peeled and cut into
found only in animal pro- chunks
legumes also reduces zinc
ducts, but those products  25g butter
absorption, but vegetari-  85g vegetarian mature
include dairy foods and ans in Western countries cheddar, grated
eggs, so most vegetarians do not appear to be zinc-
get all they need. deficient.

As a vegetarian, you can still eat a balanced diet:


• Substitutes for 28g of meat:
 ½ cup cooked beans, peas, or lentils
 1 egg or 2 egg whites, or ¼ cup egg substitute
 1 Tbsp nuts or seeds
 ¼ cup tofu or tempeh
 1 Tbsp peanut butter
• If you do not use milk, use soy milk fortified with calcium, vitamin D, and
vitamin B12. Count 1 cup as one serving. You can also use fortified soy
cheese or soy yogurt.

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