Vegetarian & Vegan Presentation
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Transcript of Vegetarian & Vegan Presentation
Vegetarian & Vegan Diets By: Annie Nalesnik
Vegetarian vs. Vegan
Beginning Vegetarian Semi-Vegetarian: no red meats (beef & pork) Pesco-Vegetarian: no beef, pork, or poultry (fish ok)
Vegetarian Lacto-Ovo Vegetarian: no meat (including fish)
Transitioning Vegan Lacto-Vegetarian: no meat + no eggs (dairy ok) Ovo-Vegetarian: no meat + no dairy products (eggs ok)
Veganno meat + no animal products
Reasons for Vegetarianism or Veganism
Ethics: “Killing & eating animals is wrong.”
Diet/Weight Loss/Health: “Vegetarians appear to have… lower cholesterol levels, lower blood pressure, lower rates of hypertension and type 2 diabetes…a lower body mass index and lower overall cancer rates [than nonvegetarians]” (ADA 2009).
Environment: “51 percent of greenhouse gas emissions worldwide can be attributed to "livestock and their byproducts” (World Watch 2009).
Religion: Hinduism, Buddhism, Jainism (India), some Christians, Taoism (China), Islam
Meat Substitutes
Tofu: soy product, coagulating soy milkTempeh: soy product, fermented soy beansSeitan: wheat gluten, made by washing wheat flour dough
until the starch dissolves, leaving insoluble gluten
Chicken SteakServing Size 3 oz 3 oz
Calories 104 131Fat 4.5g 6.5gSodium 91mg 125mgCarbohydrates 0g 0gDietary Fiber 0g 0gProtein 19g 17g
Tofu Tempeh SeitanServing Size 1/2 cup 3 oz 3 oz
Calories 94 190 90Fat 5.9g 6g 1gSodium 9mg 10mg 380mgCarbohydrates 2.3g 20g 3gDietary Fiber 0.4g 6g 1gProtein 10g 11g 18g
Protein Sources
Essential/Indispensible Amino Acids (9): amino acids that your body cannot make and must get through diet
Complete Protein: foods that supply all the essential amino acids in the proportions needed by the body
Complete Protein Foods Vegetarian: Eggs, Milk, Greek Yogurt, Yogurt, Cheese Vegan: Tempeh, Tofu, Soymilk, Soybeans, Hummus, Quinoa
Combinations Brown Rice + Beans or Lentils or Black Eyed Peas Whole Wheat Pasta + Beans Whole Wheat Bread + Peanut Butter or Almond Butter Lentils + Almonds
Vitamins/ Minerals For VegansB12
Recommended: 2.4 micrograms Fortified Cereals: Total (7.7), Product 19 (6), Wheat Chex (2.4) Red Star Nutritional Yeast (2.0)
Calcium 1 cup milk = 300 mg collard greens (356 mg), fortified orange juice (320 mg) tofu (258 mg), cooked turnip greens (252 mg), cooked spinach (244
mg), white beans (226 mg), un hulled sesame seeds (218 mg), cooked kale (204 mg)
Iron Recommended: Men = 10 mg, Women = 15 mg Belgian Endive (7 g), quinoa (5.3 g), figs (4.2 g), cooked spinach (4 g),
black- eyed peas (3.8g), lentils (3.4 g), kidney beans (3.3 g), Swiss chard (3.3 g)
Vegan Swap List
Butter = non- dairy vegan margarineCheese = soy cheese, nutritional yeast Chocolate = carob chips, vegan chocolateEggs = tofu scramblerHoney = agave syrup, maple syrup, liquid
sweetenerIce Cream = almond, cashew, coconut, hemp or
rice based ice creamMilk = almond milk, hemp milk, soymilk, rice milkYogurt = arrowroot yogurt, coconut milk yogurt,
rice yogurt, soy yogurt
Tips for Becoming Vegetarian/Vegan
Start slowEat a variety of foodsFind go to foods and restaurantsCarry healthy snacks for crunch timesListen to your cravingsRemember why you became a Vegetarian or
Vegan