Overview of Various Vegetarian Diets

1. Vegetarian Diets and Variations
Presented by Arena Food Service, Inc. | Shaun M. Moore

2. Vegetarianism
There are different types of vegetarian:
• Lacto-vegetarians (eat dairy products but
not eggs, poultry, meat or seafood)
• Ovo-vegetarians (eat eggs but not dairy
products, poultry, meat or seafood)
• Lacto-ovo vegetarians (eat eggs and dairy
products, but not poultry, meat or seafood)
• Pescetarian (eat fish, eggs and dairy
products, but not poultry or meat).
Presented by Arena Food Service, Inc. | Shaun M. Moore

3. Vegans
Vegans do not eat:
• meat, fish, seafood or other animal
by-products such as gelatine;
• dairy products such as cows milk,
cheese, yogurt, goats milk;
• eggs or foods containing eggs such
as mycoprotein;
• honey.
Presented by Arena Food Service, Inc. | Shaun M. Moore

4. Vegetarians and vegans
What reasons may people have
for being vegetarian/vegan?
• Religion
• Ethics
• Environment
• Health
Presented by Arena Food Service, Inc. | Shaun M. Moore

5. Vegetarians and vegans
Vegetarians and vegans can obtain all the
nutrients needed to be healthy (with the
exception of vitamin B12 in strict vegan diets)
by consuming a varied diet.
However, some nutrients are harder to get
from a vegetarian or vegan diet. This is either
because plant foods contain smaller quantities
than animal foods or because they are less
easily absorbed by the body.
Presented by Arena Food Service, Inc. | Shaun M. Moore

6. Nutrients to consider
The main nutrients to consider for vegetarians and
vegans are:
• Iron
• Selenium
• Vitamin B12
• Omega-3 fatty acids.
• Protein (Most vegans and vegetarians get
enough protein from their diet however
consuming a range of different proteins is
important to make sure they get enough of all
the essential amino acids.).
• Calcium (for vegans and ovo-vegetarians,
especially when breastfeeding as requirements
for calcium increase during this time).
Presented by Arena Food Service, Inc. | Shaun M. Moore

7. Protein Considerations
• People require less protein than previously
considered. Approximately .8g/kg—54grams
protein for 150lb person
• The average American vegetarian eats
significantly more protein than required.
• Excess protein leaches calcium from bones.
• Alternate protein sources.
• Beans: Mung, Adzuki, Black, Lentils
• Nuts: Pistachios, Cashews, Walnuts
• Grains: Quinoa, Brown Rice, Millet
• Soy Based Products: Tofu, Tempeh
• Seaweed
• Mushrooms: Shiitake, Portabello
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8. Rice as a Staple Vegetarian Item
Brown Rice
• Higher in Fiber
Content-Slower Blood
Sugar Increase
• Nutrients: Vitamin
E, Thiamin,
riboflavin, Niacin, B6,
Folate, Potatssium,
Magnesium, Iron
• Higher in Protein
White Rice
• Fiber Husk is
Removed
• 1/5th the nutrients of
Brown Rice
• More processed =
more resources to
produce
• Higher Carbohydrate
Content
• Less Fiber = Higher
Glycemic Index =
higher blood sugar
Presented by Arena Food Service, Inc. | Shaun M. Moore

9. Beans and Grains
• Some Beans are higher in starch and protein
than other.
• Black Beans, Lentils, Mung Beans, Pinto
Beans, Adkuzi Beans
• Grains such as Brown Rice, Quinoa, Millet,
Farro, Etc..
Beans are always to be considered a
protein replacement in a vegetarian diet
Presented by Arena Food Service, Inc. | Shaun M. Moore

10. Meat Substitutes
• Tofu: Silken, Firm, Extra Firm
• Tempeh:
• Seiten (Wheat Gluten)
• Textured Vegetable Protein (TVP)
• American Health Food Stores (granular)
• Indian Stores usually have Vada (a little less
dry)
• Soy and Gluten products developed in some
Asian Markets
• All have nutritional pros and cons.
Presented by Arena Food Service, Inc. | Shaun M. Moore

11. Milk and Yogurt Substitutes
• Milk Substitutes
• Almond
• Hazelnut
• Oat
• Hemp
• Rice
• Coconut
• Soy
*Wide Range in Fat and Protein Content
• Yogurt Substitutes
• Soy
• Coconut
*Most non-dairy yogurts have additional
sugars to allow for cultures to growPresented by Arena Food Service, Inc. | Shaun M. Moore

12. Cheese and Butter Substitutes
• Cheese Substitutes
• Semi-Soft or Soft Cheeses (Feta, Ricotta):
Tofu
• Cheddar and Mozzarella: Daiya Vegan or
other Vegan Cheeses
• Cream Cheese: Tofutti, Hummus,
alternatives
• Parmesan: Nutritional Yeast
• Butter Substitutes
• Olive Oil
• Vegetable Oil
• Margarine
*Should avoid trans or saturated fats
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13. Egg Substitutes
• Omelet: Scrambled Tofu with Vegetables
• Baking: Banana, Tofu, applesauce, soaked and
blended Flax Seed
• Egg Replacer
• Special formulated cake recipes with vinegar
and baking soda and other binders to replicate
rising effect.
Presented by Arena Food Service, Inc. | Shaun M. Moore

14. What’s Next
• Ask and Understand why your customers choose
to be vegan or vegetarian
• Offer choices
• Encourage advanced planning
• Consider your menu on a daily basis
• Consider variety in your offerings
• Consider your production levels and production
needs
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