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Vegetarian

Vegetarian. Is A Vegetarian Diet Right for You?. What, why, who Health benefits How to go vegetarian Focus on these nutrients Getting started Take home tips. Google now has over 41,300,000 results for the word “vegetarian” and there are many variants of this diet!.

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Vegetarian

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  1. Vegetarian

  2. Is A Vegetarian Diet Right for You? • What, why, who • Health benefits • How to go vegetarian • Focus on these nutrients • Getting started • Take home tips Google now has over 41,300,000results for the word “vegetarian” and there aremany variants of this diet!

  3. What Is A Vegetarian? Different types: • Semi or flexitarian • Pesco • Lacto, Ovo, Lacto-Ovo • Vegan A Pythagorian was a term for being vegetarian in the 1800s

  4. Why Vegetarian? • Health • Economic • Ethics: • Environment • Animal philanthropy • World hunger • Religious

  5. Who? • 6-8 million American adults Over 50% of people polled by the Vegetarian Resource Group said they sometimes, often or always order a dish without meat.-- vrg.org

  6. It’s Popular and Growing Because It’s… • Healthier • Cheaper • Ethical • Available

  7. Health Benefits • Vegetarian diet is usually: • Low in saturated fat, cholesterol, and animal protein • High in carbohydrates, fiber, certain vitamins and minerals, and antioxidants

  8. Health Benefits Decreased risk/rate: • Obesity • Heart disease • Hypertension • Type 2 diabetes • Certain cancers • And more…

  9. Obesity • Lower body mass index (BMI)

  10. Heart disease • Heart disease death rates are lower in vegetarian men (31 percent) and vegetarian women (20 percent).

  11. Hypertension • Vegetarians have lower rates of blood pressure and hypertension (about half) • Mostly due to lower BMI

  12. Type 2 diabetes • A plant-based, vegetarian diet decreases your risk of developing type 2 diabetes Vegans had the lowest BMI and incidence of type 2 diabetes -- Diabetes Care May 2009

  13. Vegetarians have decreased risk for certain cancers, especially prostate and colorectal cancers

  14. Lower risk for: • Kidney disease • Dementia • Diverticular disease • Gallstones • Rheumatoid Arthritis

  15. What Should I Eat? • Grains • Vegetables • Fruits • Legumes, nuts, seeds, soy • Calcium-rich foods

  16. Grains • 5- 6 ounces per day – at least half from whole grains • Whole wheat breads, cereals • Cooked whole grains – rice, oats, wheat, barley, couscous, quinoa

  17. Whoa! • Fried potatoes are the most popular vegetable in the U.S. • Cannot be the basis of a healthy vegetarian diet! • Get a variety of colorful veggies

  18. Vegetables How many calories? • At least 2.5 cups per day • Cooked or raw • Calcium-connection: • Bok choy • Broccoli • Collards • Chinese cabbage • Kale • Mustard greens • Okra • Fortified vegetable juice

  19. Fruits • At least 2 cups per day • Fresh, dried, cooked, or juices • Calcium connection: • Calcium-fortified juice • Figs

  20. Heart-Healthy Protein Ideas • Legumes • Soy (tofu, tempeh)* • Nuts and nut butters • Seeds and seed butters • Egg whites/eggs • Calcium connection – fortified soymilk, tofu made with calcium • *Beware of high-sodium soy foods

  21. Which Legumes Do You Eat?

  22. Calcium-Rich Foods • 3 cups of milk/yogurt/fortified soymilk or equivalent • Look for foods that provide 10-15 percent of the Daily Value for calcium per serving (100-150 mg)

  23. Calcium Sources • Heart Healthy Calcium: • Skim milk, fat-free yogurt • Fortified soymilk and orange juice • Calcium-set tofu, tempeh • Almonds, almond butter • Sesame tahini • Cooked soybeans, soynuts • Kale, broccoli

  24. Fats • No more than 2 servings a day – easy to get in foods you eat • Nuts, seeds, avocado • Omega-3’s: • Fish • Flaxseed oil • Canola/soybean oil • Ground flaxseed • Walnuts

  25. Nutrient Focus for Vegetarians • Protein, Iron, B12, Calcium, Vitamin D • (Most Americans have a list bigger than this)

  26. Iron: It’s A Matter of Beans! • Legumes and some veggie meats are good sources of iron • Serve vitamin C-rich fruits and vegetables to better absorb iron • Older Americans need less iron – extra iron stores may promote cancer

  27. Good Sources of Vitamin B-12 • 3 servings/day: • Milk/yogurt • Eggs • Fortified soymilk • Fortified breakfast cereal • Fortified soy products • Nutritional yeast Vitamin B12 50%

  28. Good Sources of Zinc • Whole grains • Wheat germ • Tofu • Tempeh • Legumes • Nuts, seeds • Eggs • Dairy products • Fortified cereals and veggie meats

  29. Sources of Vitamin D • Exposure to sunlight • Fortified foods: • Cow’s milk • Fortified soymilk and rice milk • Fortified breakfast cereals • Fortified margarine Vitamin D 30%

  30. How Do I Get Started? • Which vegetarian meals do you already eat? • Which favorite meals can you easily change to be meatless?

  31. Buy More Produce • Bring home something new! • Mangoes, melons, apples • Spinach, kale, sweet potatoes

  32. Lots of Protein Choices • Try new items – beans are the easiest • Beans, legumes, nuts, tofu, soymilk • 1.5 ounces nuts + 2/3 cups cooked beans/legumes = 5.5 ounces meat

  33. Experiment With Grains • Quinoa • Oatmeal • Barley • Brown Rice • Pasta • Breads • Cereals

  34. Where to Shop? • Supermarket • Discount stores • Farmer’s markets • Ethnic grocery stores • Natural food stores • Online EVERYWHERE!

  35. Eating away from home • Restaurants: • Mexican, Asian, Italian, Indian have meatless choices • Vrg.org has list of best/easiest • Beware of sodium, fat • Brown bag lunches • Plan ahead!

  36. Take Home Tips • A balanced vegetarian diet has many health benefits • Keep it healthy! • Eat plenty of vegetables, fruits, legumes, and whole grains • Beware of sodium, saturated fat from cheese, processed foods

  37. For More Information • vrg.org • dietandcancerreport.org • aicr.org • thechinastudy.com • vegetariannutrition.net • vegnews.com

  38. ChooseMyPlate.gov Health.gov

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