Nutrients and how they are obtained on a vegetarian/vegan diet

Objective: learn about why we need different nutrients and how they can be obtained on a vegetarian or vegan diet

STARTER ACTIVITY – NUTRITION COMPETITION!

• In teams of 3, write down a list of all the nutrients you know about.

• Tip: remember the eatwell plate!• You will have one minute to do this. The team

with the most nutrients wins. Good luck!

Nutrients within a vegetarian/vegan diet

• The following slides will explain the function of different key nutrients plus give examples of where they can be found in a vegetarian or vegan diet.

• Fill in your two A3 tables using this information.

• Remember, vegetarians eat nothing from dead animals and vegans eat nothing from dead or living animals.

ProteinPictures of some sources Examples of sources Function

Pulses (Peas, Beans, Lentils), Soya (e.g. Tofu, Soya Milk, Soya Mince), Wholegrains (e.g. Brown Rice), Cereals, Seeds & Seed Paste (eg Tahini) and Beansprouts, Broccoli, Nuts (all types).

For vegetarians – also dairy and eggs.

•Growth of body cells, including those needed for muscles•Cell repair/maintenance •Secondary source of energy•Enzyme and hormone formation •Transportation of minerals (iron)

Test your protein knowledge

• As you can see, it is a myth that vegetarians and vegans find it difficult to get enough protein!

• As a class, let’s test our protein knowledge with this quiz: http://www.teachvegetarian.com/food-technology/protein-quiz/test

Complex CarbohydratesPictures of some sources Examples of sources Function

Pasta, Potatoes/Yams/Sweet Potatoes, Rice, Breakfast cereals, Bread/Flat Breads (e.g. wrap, tortilla, naan, chapatti), Bananas/plantain, Cereals (e.g. oats, couscous, noodles, bulghar, polenta, semolina, pearl barley, buck wheat, quinoa), Pulses (e.g. peas, beans, lentils).

Wholegrains provide the best nutrition.

•Long chains of glucose molecules/polysaccharides are broken down slowly in digestion, so they slowly release energy for a long period of time•Provide a full feeling and adds bulk to our diet

FibrePictures of some sources Examples of sources Function

Fruit & Vegetables, Wholegrains (Pasta, Rice, Oats, Bread), Nuts, Beans, Peas, Lentils.

Note – animal products contain no fibre.

• Keeps bowels healthy and regular (an important explanation of how this works is on the following slide)

• Slows sugar & fat absorption

• Reduces cholesterol

Fibre and the digestive system• The body cannot digest fibre – it

forms the bulk to help bowel movement

• It absorbs water – keeps the faeces soft/prevents constipation

• Soft faeces easily pass through the digestive system – so fibre helps the flow in the digestive system

• Small hard faeces do not pass easily through the colon, which causes ruptures in the intestine. The inner lining of the colon is pushed and distorted, causing diverticular disease

• Fibre helps to prevent various bowel disorders/bowel cancer/appendicitis/piles

CalciumPictures of some sources Examples of sources Function

Sesame Seeds and other seeds, Pulses (Tofu, Beans etc.), Green Leafy Veg (e.g. Broccoli, Watercress), Swede, Almonds, Brazil Nuts, Fortified Soya Milk, Cinnamon, Fennel, Olives.

•Formation, growth and maintenance of strong bones/teeth •Enzyme formation•Heart regulation (keeps normal heartbeat) •Muscle contraction/relaxation •Prevents rickets, stunted growth and osteoporosis •Regulating blood pressure/clotting blood •Release of hormones •Sending/receiving nerve signals

Source: http://twigandleafbotanicals.tumblr.com/post/26490759611/some-basic-non-dairy-vegan-calcium-sources

Calcium in Dairy?

• This milk quiz gives more information on how although there is calcium in dairy, dairy consumption can come with some negative side-effects. Let’s take the quiz as a class http://www.teachvegetarian.com/content/milk-quiz

• Extension activity – research the calcium paradox.

IronPictures of some sources Examples of sources Function

Beans, Lentils, Peas, Broccoli, Spinach, Cabbage, Whole Grains, Dried Apricots, Prunes, Figs, Dates, Pumpkin Seeds, Black Treacle, Cocoa, Turmeric, Thyme, Quinoa.

•Produces haemoglobin in the formation of red blood cells, which is needed to transport oxygen to all parts of the body•Helps maintain cell functions •Prevents anaemia

VITAMINSWe will now look at vegetarian and vegan sources of certain:

Vitamin APictures of some sources Examples of sources Function

Carrots, Sweet Potatoes, Red/Yellow Peppers, Tomatoes, Green Leafy Vegetables, Watercress, Mangoes, Apricots, Pumpkins, Cantaloupe Melons, Romaine Lettuce.

•Keeps eyes healthy •Improves night vision/prevents night blindness •Helps maintains skin •Antioxidant/may protect against cancer •Improves mucus membranes.

Vitamin CPictures of some sources Examples of sources Function

Oranges, Grapefruit, Broccoli, Spinach, Cabbage, Green Peppers, Parsley, Potatoes, Peas, Blackcurrants, Strawberries and many other fresh fruits & green vegetables.

•Aids formation of connective/body tissue•Helps heal wounds/cuts•Aids calcium and iron absorption plus blood vessel formation •Prevents scurvy and anaemia•Healthy immune system, gums and skin•Protects against infection (including respiratory infections)•Destroys free radicals •Aids production of hormones in adrenal glands•Reduces damage caused by toxic chemicals/pollutants

Vitamin DPictures of some sources Examples of sources Function

Sunlight on skin, Fortified Breakfast Cereals and Soya Milk, Vegetable Margarine.

For vegetarians – also eggs and fortified milk.

•Works with calcium to prevent the softening of bones •Maintains strong bones/prevents brittle bones, osteoporosis and rickets •Maintains strong teeth.

Vitamin EPictures of some sources Examples of sources Function

Vegetable Oils, Wheatgerm, Wholegrains, Tomatoes, Nuts (esp. Almonds), Sunflower and other Seeds, Avocados, Asparagus, Spinach, Apples, Carrots, Celery.

•Antioxidant •Helps make red blood cells •Prevents blood from clotting.

Vitamin KPictures of some sources Examples of sources Function

Broccoli, Lettuce, Spinach, Cabbage, Brussels Sprouts, Asparagus, Molasses, Peas, Basil, Thyme, Celery. • Maintains bone health

• Formation of protein in bones

• Helps blood clotting

Which vitamins need fat?• Vitamins A, D, E and K all need fat to be

absorbed by our body (they are fat soluble).• This is one reason why having a small amount

of fat is essential for good health, even though having too much saturated fat is unhealthy.

• As animal fats are often high in saturated fat, choose plant fats – avocados, nuts and seeds are good sources. Also choose healthy oils – olive oil to cook and flax seed oil for salad dressings are the best.

• Vitamin E is naturally found in some fats.

Now show what you have learned…

…by answering this Nutrition Quiz made up of past paper exam questions.

You will mark your partner’s answers at the end.

How did you do?

• Now, as a class, let’s take this Improve Your Health quiz to check how much we have all learned about nutrients and their sources within a vegetarian or vegan diet http://www.teachvegetarian.com/food-technology/vegan-vegetarian-nutrition/gcse.

Extension activity – Create your own meal

• Design and create your own meal which is high in one or more of the nutrients listed previously.

• You can use the recipes on the following slides for inspiration.

Extension activity - Recipes

High in protein & iron: •http://vegetarianrecipeclub.org.uk/vegetarian-vegan-recipe/tofu-frittata-curly-kale-baked-savoury-eggless-alternative•http://vegetarianrecipeclub.org.uk/vegetarian-recipe/edamame-pea-mint-soup•http://vegetarianrecipeclub.org.uk/vegetarian-recipe/middle-eastern-nutty-millet-pilaf-easy-tasty-delicious •http://vegetarianrecipeclub.org.uk/vegetarian-vegan-recipe/quinoa-pilaf

Extension activity - Recipes

High in protein:•http://vegetarianrecipeclub.org.uk/vegetarian-vegan-recipe/luxury-lemon-vegan-meringue-pie-raspberry-coulisTry to include pulses, beans, lentils or peas in your recipe to increase the protein content: http://vegetarianrecipeclub.org.uk/quickening-pulses-beans-lentils-and-peas