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Amber Bulcher

on 16 October 2012

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Transcript of Vegetarian

Vegetarian Lifestyle:
So Fresh & So Green Amber Bulcher & Laurie Byrne What is a Vegetarian Diet A practice by people that are motivated
by values or behavior to abstain from
consumption of certain animal products
and have the majority of their diet
comprised of plant-based foods. Started with Ancient Greeks
Pythagoras, Porphyry, Diogenes, Plato, Epicurus, and Plutarch
Christianity devalued vegetarian lifestyle
Darwin’s Theory of Evolution
Leonardo da Vinci History "Nothing will benefit human health and increase chances of survival for life on earth as much as the evolution to a vegetarian diet.”

~Albert Einstein Motive Culture

Religion Animal Concerns
Economic Ethical

Health Concerns Health
Decrease risk of diseases, cancers, and obesity
General Diet Quality
Increased intake of high nutrient dense foods
Use fewer resources for production Benefits Vegetarianism is a fad
Vegetarian diet is too strict and limiting
Vegetarians need to take additional supplements
Vegetarians are lacking in protein
Vegetarians don’t receive adequate calcium
Vegetarian diets aren’t meant for children or pregnant women Fact vs. Fiction Increase vegetarian variety

Farmer’s market

Small farms

Meatless Mondays

1 Vegetarian meal/week Step Up to the Challenge Meat Substitutes 216 calories
14g protein
0g Fiber
2% DV Calcium
9% DV Iron
5g Saturated Fat
60mg Cholesterol Beef Patties 120 calories
14g Protein
5g Fiber
15% DV calcium
10% DV iron
1.5g Saturated Fat
5mg Cholesterol Veggie Patties Burger Patties 0.5g fat
0g Saturated Fat
20mg Cholesterol
0g Fiber Turkey Deli Slices 3 g fat
0g Saturated Fat
0mg Cholesterol
3g Fiber Soy Deli Slices Deli Slices 270 Calories
17g Fat
4g Saturated Fat
40mg Cholesterol
0g Fiber
14g Protein Chicken Nuggets 180 calories
9g Fat
1g Saturated Fat
5mg Choelsterol
3g Fiber
10g Protein Chik’n Nuggets Chicken Nuggets Ground Beef 13g Protein
3g Fiber
10% DV Iron
0 mg Cholesterol Soy Ground Crumbles Ground Crumbles Meat Substitution
5g or less of fat
0mg Cholesterol
10g Protein
Bland taste?
Cooking demo at end of presentation Tofu! 14g Protein
0g Fiber
7% DV Iron
50mg Cholesterol Nutrient Deficiencies Building and maintaining bones, muscles, and skin

Main source in people’s lives = MEAT

Vegetarian Protein Sources
Nut butters
Soy products
Eggs Protein Helps with blood production
Anemia may result
Loss of appetite
Numbness & Tingling
Balance Difficulties
Poor memory
Animal products are main source
Meatless Sources:
Dairy products
Fortified food items Vitamin B12
Body stores 99% of calcium in bones and teeth
Prevent osteoporosis

Great sources:
Dairy products
Green Leafy vegetables

Calcium fortified soy milk Calcium Iron carries oxygen throughout the body
Inadequate amounts may lead to anemia

Meatless sources:
Kidney beans Iron Functions:
Immune system
Wound Healing

Dairy products
Whole Grains Zinc Snack
8 ounces of Greek style yogurt
¼ cup granola
1 apple
1 ounce almonds
4 ounces of tofu
1 cup stir-fry vegetable mix
1 cup brown rice made with canola oil
Smoothie made of low-fat milk blended with sliced peaches
2,270 calories: 112 grams protein, 292 grams carbohydrate, 72 grams fat, 1200 mg calcium Breakfast
1 cup cooked oatmeal
1 hard boiled egg
1 cup of berries
8 ounces skim milk
8 ounces orange juice
Peanut butter (2 tablespoons) and jelly sandwich
1 cup of chopped carrots slices
1 cup navy bean or lentil soup
1 ounce of string cheese
1 ounces of pistachios 1-Day Menu for Vegetarians A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts
Most restaurants will accommodate vegetarian modifications
Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.
Many foods that typically contain meat or poultry can be made vegetarian
Calcium-fortified soymilk provides calcium in amounts similar to milk. Tips for Vegetarians NIH: National Heart, Lung, and Blood Institute. (20 August 2012). Anemia. Retrieved From http://www.nlm.nih.gov/medlineplus/anemia.html
United States Department of Agriculture. (2012). Tips for Vegetarians. Retrieved From: http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html
United States Department of Agriculture. (June 2011). Healthy Eating for Vegetarians. Retrieved From: http://www.choosemyplate.gov/food- groups/downloads/TenTips/DGTipsheet8HealthyEatingForVegetarians.pdf
MedlinePlus. (27 September 2012). Zinc in Diet. Retrieved From: http://www.nlm.nih.gov/medlineplus/ency/article/002416.htm
Ryan, M. (2012). Menu Ideas for Vegetarian Teens. Retrieved From: http://www.eatright.org/kids/tip.aspx?id=6442467649&terms=vegetarian+menu
Loma Linda University: School of Public Health. (2008). The Vegetarian Food Pyramid. Retrieved From: http://www.vegetariannutrition.org/food-pyramid.pdf United States Department of Agriculture. (10 August 2011). Vegetarian Diet. Retrieved from: http://www.nlm.nih.gov/medlineplus/vegetariandiet.html
MedlinePlus. (22 March 2012). Dietary Proteins. Retrieved From: http://www.nlm.nih.gov/medlineplus/dietaryproteins.html
MedlinePlus. (14 October 2011). Iron. Retrieved From: http://www.nlm.nih.gov/medlineplus/iron.html
NIH: National Institutes of Health Office of Dietary Supplements. (10 July 2012). Calcium. Retrieved From:http://www.nlm.nih.gov/medlineplus/calcium.html
MedlinePlus. (19 March 2012). B Vitamins. Retrieved From: http://www.nlm.nih.gov/medlineplus/bvitamins.html Resources Questions Participants will be able to describe differences between types of vegetarians.

Participants will be able to identify potential nutrient deficiencies associated with vegetarian diets.

Participants will be able to maintain adequate nutrition using meat substitutes in planning a well balanced diet.

Participants will be able to cook and use tofu as a meat substitute in vegetarian dishes. Objectives Include all essential amino acids

Grains, tofu, nuts, beans, eggs, and dairy products

Eat a variety throughout the day

Grilled Cheese on whole wheat bread Complementary Proteins
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