do we know about vegetarian diets? Here is a quiz based on
the latest position paper on this topic by the Academy of
Nutrition and Dietetics (AND):
general, vegetarians a) eat plant-based diets; b) live in
Big Sur; c) do not eat animal flesh; d) may or may not eat
eggs or dairy products. Answers: a,c,d.
my friend Michelle includes cheese and eggs in her
vegetarian diet, she is a) "lacto-ovo" vegetarian;
b) more fun at parties; c) more likely to have a high intake
of calcium. Answers: a, c.
is found in a) soybeans; b) spinach and kale; c) broccoli
and turnips; d) dairy foods. All are correct.
to research, vegetarian diets can be effective treatments
for a) obesity; b) heart disease; c) type 2 diabetes; d)
cattle rustling. Answers: a, b, c.
or False? Vegetarian diets that include a variety of plant
foods provide the same quality of protein as diets that
include meat. True.
or False? In order to get high quality protein, vegetarians
must combine incomplete proteins — such as rice and beans,
peanut butter on bread, or beans with cornbread — at each
meal. False. As long as a variety of plant-based foods are
eaten throughout the day, the body can get what it needs to
make essential proteins, say experts.
or False? Levels of the active form of omega-3 fats known as
EPA and DHA are typically low in vegans — those who avoid
all animal-based products. True. EPA and DHA (found
primarily in fish) are especially important during pregnancy
and infancy for optimal development of brains and eyes.
can help their bodies absorb iron from plant foods if they
a) lift weights before every meal; b) eat more vitamin
C-rich foods such as tomatoes, strawberries and citrus
fruits; c) eat more beans, lentils, raisins and
iron-fortified breads and cereals. Answers: b, c.
vegetarians may take in less than adequate amounts of a)
steak houses; b) vitamin B-12; c) zinc; d) vitamin D.
Answers: b, c, d.
and especially vegans have a higher risk for low zinc intake
than non-vegetarians because a) plant foods contain
substances that interfere with the absorption of zinc; b)
they need to eat more zinc than non-vegetarians; c) they are
stubborn. Answer: a, b.
B-12 is especially important during pregnancy because a
deficiency can result in a) sick babies; b) low birth
weights; c) miscarriage. Answer c.
to nutrition experts, children who eat vegetarian diets a)
can grow as well as non-vegetarian children; b) may have low
intakes of vitamin B-12, iron, zinc and calcium; c) are more
likely than non-vegetarian children to eat enough fruit and
vegetables. All are correct.