A vegetarian or vegan diet can provide significant health benefits by reducing the risk of cardiovascular disease and other illnesses. A plant-based diet naturally contains no cholesterol and less fat and calories than meat-based diets. It is a good source of vitamins, minerals, fiber and other nutrients that support heart health, digestion and more. People who adopt a vegetarian or vegan lifestyle tend to have lower risks of obesity, diabetes, high blood pressure and some cancers. With careful planning, vegetarians and vegans can meet their protein and nutrient needs through foods like nuts, seeds, beans and leafy greens.

1. Health Benefits of a
Vegetarian/Vegan Diet
Lacee Racki
NTR 300
9/28/12

2. Types of non-meat diets
Vegetarian- One who consumes no Vegan- One who consumes an
animal flesh. entirely plant based diet. Doesn’t
consume any animal flesh, dairy, or
Lacto-ovo Vegetarian- One who the byproducts of either.
consumes eggs and dairy, but no
animal flesh.

3. What is cholesterol?
 Cholesterol is an organic substance classified as a waxy
steroid of fat.
 Favorite place to hide in our bodies: inside arteries-
YIKES.
 A vegan diet, which contains no dietary cholesterol has
the potential to limit the risk of cardiovascular disease,
heart attack, and stroke in some people.

4. Most naturally low in
fat and calories
Good sources of
Good source of
potassium- may help
vitamin C- aids in
maintain healthy
iron absorption.
blood pressure
Good source of
Good source of
fiber- Important for
vitamin A – Keeps
proper bowel
eyes and skin healthy
function
Good source of
folate (folic acid)-
helps the body form
red blood cells

5. People who eat a vegetarian
diet are at lower risk for:
 Obesity
 Cardiovascular disease
 Hypertension
 Type 2 diabetes
 Renal Disease
 Some cancers
 Gallstones

6. Vegetarian Food Pyramid
Source:
http://www.medicinenet.com/vegetarian_and_vegan_diet/pa
ge5.htm

7. Vegan Food Pyramid
Source
http://www.medicinenet.com/vegetarian_and_vegan_diet/page5.
htm

8. Healthy, fulfilling, vegan
Adding nuts, seeds, and beans to ones diet can help them consume protein. Also
eating dark leafy greens is a great way to get adequate amounts of calcium.
Picture on the left is mixed greens with strawberry chunks and pine nuts, the
Photo on the right is a mix of kale, black beans, pine nuts, and quinoa.