Vegetarian Food & Culture

1. Vegetarian Food & Culture Katie Miner, MS, RD, LD

2. Food and Nutrition Club Pancake Breakfast Today from 8:00am - 11:00am in Niccolls 101 (Foods Lab)!!!  2 pancakes (original or chocolate chip), scrambled eggs, and orange juice for only $3.00 Toppings include: butter, syrup, light syrup, berries, chocolate chips, whipped cream, and peanut butter.

3. Objectives • Provide a background to vegetarian diets • Share personal experiences as a vegetarian • Offer tips for working with vegetarians • Discuss vegetarian products available • Offer tips for changing to a vegetarian diet • Provide resources for more information on vegetarian diets

4. Health Reasons People are Vegetarians “A healthy vegetarian diet is one in which a variety and abundance of plant-based foods are primarily consumed.” -LLU Vegetarian Food Guide

5. Healthier body weight Increased fiber intake Decreased fat and saturated fat intake Lower blood pressure Decreased risk of heart disease Decreased risk of cancer Increased soy intake Health Benefits

6. The China Study • Dr. T. Colin Campbell, PhD

7. Health Religion Compassion for animals Belief in non-violence Family Act of independence from parents Weight loss Dislike of meat Reasons People are Vegetarians

8. Types of Vegetarians • Semi-Vegetarians • Usually eat only fowl and fish • Lacto-Ovo Vegetarians • Most common • Do not eat any animals • Eat eggs and dairy products • Total Vegetarians (Vegans) • Eat no animal products

9. Other Variations • Raw Vegetarians • Eat only raw food • Fruitarians • Eat only fruit, fruit-like vegetables (tomatoes and cucumbers) and sometimes seeds and nuts. • Flexitarians • Vegetarians who eat meat

10. Personal Experiences • Lacto-Ovo Vegetarian • Seventh-day Adventist Culture • Parent’s Influence • Reactions • Interacting with Non-Vegetarians • Eating Out • Traveling

11. Working with Vegetarians • Don’t make assumptions • Avoid criticism and judgment • Recognize positive aspects of chosen diet • Assist in planning a nutritionally adequate diet that fits values • Use vegetarian food guides • Point out problem nutrients and where to find them

14. Nutrient Checklist • Protein • Calcium • Vitamin D • Vitamin B12 • Iron • Zinc • Omega-3 Fatty Acids

15. Soy Products Soy meat alternatives Tofu Whole Soybeans Textured Soy Protein Tempeh Miso Soy Flour Soy Dairy Alternatives Vegetarian Products

16. Soy Meat Alternatives

17. Vegetarian Foods • Quorn • Plants • Grains • Quinoa • Gluten • Beans • Nuts & Seeds • Vegetables • Fruits

18. Changing to a Vegetarian Diet • Examine your current diet • Revise your current recipes substituting meat with vegetarian products • Find new recipes in cookbooks or on the internet • Make a list of vegetarian meals you can eat away from home • Try new products

19. Changing to a Vegetarian Diet • Base your diet on plant foods – include a variety • Be creative • Plan a meal around a vegetable • Eat a variety of foods • Try ethnic dishes • Use cheese, yogurt, legumes, nuts, and soy products to provide adequate protein

20. Resources • Vegetarian Resource Group • www.vrg.org • Vegetarian Nutrition DPG • www.vegetariannutrition.net • Seventh-Day Adventist Dietetic Association • www.sdada.org • Loma Linda University Vegetarian Resources • http://www.llu.edu/llu/nutrition/veg.html • MyPyramid.gov • http://www.mypyramid.gov/tips_resources/vegetarian_diets.html

21. Questions