Topic 4 Vegetarian and vegan diets

  • Pesco-vegetarian (consumes fish but not meat)
  • Lacto-ovo vegetarians (excludes meat and fish)
  • Pure vegetarians or vegans (excludes all foods and derivatives of animal origin)

Associated with improved health outcomes:

  • Increased intake of fiber, polyunsaturated fats and plant proteins
  • Reduced intake of energy, saturated fats and animal proteins

The diet quality of vegetarian diets is determined by the foods consumed in place of meat, fish, and poultry.

If not well balanced: risk of deficiency of  vitamins, such as vitamin B12 and D, and minerals, like calcium, iron and zinc.

Any healthful dietary pattern (eg, Mediterranean Diet or DASH) can also be rich in these protective foods, and less healthful foods can also replace meat in vegetarian diets (processed vegetarian foods).

Source: Freepik

  1. It is not true that to lose weight you have to eliminate certain foods or food groups.

There are no foods that make you lose weight or foods that make you fat; the only way not to gain weight is to limit the portions of all foods.

  1. It is not true that you should completely eliminate some types of foods considered unhealthy.

The best rule is to have an eating style as varied as possible associated with an active lifestyle.