Vegetarianism

1. Vegetarianism By Cassidy Blaikie I wanted to thank you all for coming to my presentation today. Since you all decided to attend this presentation, you must be interested in vegetarianism, or possibly becoming a vegetarian or maybe just wanting to learn a little more.I wanted to thank you all for coming to my presentation today. Since you all decided to attend this presentation, you must be interested in vegetarianism, or possibly becoming a vegetarian or maybe just wanting to learn a little more.

2. Outline Types of Vegetarians Why be a Vegetarian? Health Benefits Problems that may arise with being a Vegetarian Deficiencies Supplements Here are some topics that we will be covering today.Here are some topics that we will be covering today.

3. What is A Vegetarian? �people who exclude meat, poultry, fish or other animal based foods from their diet� Well, to begin�what is a vegetarian? A Vegetarian is someone who excludes meat, poultry, fish or other animal based foods from their diet. Well, to begin�what is a vegetarian? A Vegetarian is someone who excludes meat, poultry, fish or other animal based foods from their diet.

4. Types of Vegetarians Vegan Someone who excludes all animal based foods including meats, fish, poultry, milk and milk products and eggs. Also known as a �strict vegetarian� Also known as a �strict vegetarian�

5. Types of Vegetarians Lacto-vegetarian Someone who excludes all meats and meat products except dairy products.

6. Types of Vegetarians Lacto-ovo-vegetarians This is someone who excludes all meat products except dairy products and eggs.

7. Types of Vegetarians Semi-vegetarians Someone who considers themselves to exclude meats usually red meats, but still continue to eat meats like chicken, fish, dairy products and eggs. They may exclude other meats, not just red meats.

8. Types of Vegetarians Pesco Vegetarian Someone who excludes all meats except fish. This is not a common type of vegetarian, I guess I considered myself to be a Pesco vegetarian, but recently I began to eat chicken again. I never heard of the term before but I was looking up different types of vegetarians on the web and came across this one. There are more different types of vegetarians but I won�t be going over all of those today.This is not a common type of vegetarian, I guess I considered myself to be a Pesco vegetarian, but recently I began to eat chicken again. I never heard of the term before but I was looking up different types of vegetarians on the web and came across this one. There are more different types of vegetarians but I won�t be going over all of those today.

9. Why do people choose to be a Vegetarian? Health Concerns/Environment Fat intakes, animal fed by-products Religious Beliefs Buddhist, Hindu, Seventh Day Adventist Love of Animals Do not like the taste of meats Health concerns- some people omit animal products from their diet because of the high level of saturated fats in animal products and cholesterol levels. They may want to omit this for person health reasons. Environment- what the animal is fed, by-products Religious beliefs- many religion look down on eating animals Buddhism- in this religion, eating animals is considered uncompassionate Hinduism- vegetarianism is promoted, but not everyone follows. Seventh Day Adventist- vegetarian diet is recommended, but again is not followed by everyone. Some other reasons are the love of animals, some people have too much love for animals to eat them And some people just do not like the taste of meats and omit them for that reason. Health concerns- some people omit animal products from their diet because of the high level of saturated fats in animal products and cholesterol levels. They may want to omit this for person health reasons. Environment- what the animal is fed, by-products Religious beliefs- many religion look down on eating animals Buddhism- in this religion, eating animals is considered uncompassionate Hinduism- vegetarianism is promoted, but not everyone follows. Seventh Day Adventist- vegetarian diet is recommended, but again is not followed by everyone. Some other reasons are the love of animals, some people have too much love for animals to eat them And some people just do not like the taste of meats and omit them for that reason.

10. www.soystache.com/famousaz.htm Famous Vegetarians Sometimes celebrities influence our decisions to do certain things. Many celebrities are vegetarians. I found this interesting when I was looking for celebrity vegetarians, Leonardo de Vinci was a vegetarians, and so was Charles Darwin. I know they may not influence our decision now to be a vegetarian, I just thought it was neat���. Alicia Silverstone- on her new show �Miss Match� even made her character to be a strict vegan as she is in real life. Sometimes celebrities influence our decisions to do certain things. Many celebrities are vegetarians. I found this interesting when I was looking for celebrity vegetarians, Leonardo de Vinci was a vegetarians, and so was Charles Darwin. I know they may not influence our decision now to be a vegetarian, I just thought it was neat���. Alicia Silverstone- on her new show �Miss Match� even made her character to be a strict vegan as she is in real life.

11. For more famous vegetarians, visit: www.soystache.com/famousaz.htm

12. Understanding Normal and Clinical Nutrition, Pages 196-197 Health Benefits Weight Control Lower intakes of animal fat, higher intakes of fibre Blood Pressure Lower intakes of fats, lifestyle choices Coronary Artery Disease Lower levels of cholesterol and total fat Cancer Consume more vegetables When some people choose to become vegetarians, one of their man reasons is the health benefits that is related to vegetarians. Weight Control � since vegetarians consume none or very little meats, they are correlated with lower body weight. This is because they have low intakes of animal fats. Vegetarians also usually have a higher fiber intake. Blood pressure � a diet that is low in total fat and saturated fats, and high in fiber, fruits and vegetables all contribute to a healthy blood pressure. Lifestyle choices also influence blood pressure like smoking, alcohol use and physical activity. Vegetarians are seen to limit their alcohol use. Coronary Artery Disease � vegetarians seem to suffer less from diseases to the heart and arteries. Saturated fat contributes to a higher risk of coronary artery disease. Since vegetarian diets are not usually animal based, or low in animal fats they are at a lower risk of coronary heart disease. Cancer � vegetarians seem to eat more fruits and vegetables which evidence is proven that helps reduce the risk of some cancers. When some people choose to become vegetarians, one of their man reasons is the health benefits that is related to vegetarians. Weight Control � since vegetarians consume none or very little meats, they are correlated with lower body weight. This is because they have low intakes of animal fats. Vegetarians also usually have a higher fiber intake. Blood pressure � a diet that is low in total fat and saturated fats, and high in fiber, fruits and vegetables all contribute to a healthy blood pressure. Lifestyle choices also influence blood pressure like smoking, alcohol use and physical activity. Vegetarians are seen to limit their alcohol use. Coronary Artery Disease � vegetarians seem to suffer less from diseases to the heart and arteries. Saturated fat contributes to a higher risk of coronary artery disease. Since vegetarian diets are not usually animal based, or low in animal fats they are at a lower risk of coronary heart disease. Cancer � vegetarians seem to eat more fruits and vegetables which evidence is proven that helps reduce the risk of some cancers.

13. Concerns with Nutrient intakes Troubles arise with being a vegetarian, many nutrients are displaced because of the change in their diet. Foods that you may omit need to be replaced by others that contain the same nutritional value. You need to find other resources to get your daily requirements of all nutrients, minerals and vitamins. You need to find other resources to get your daily requirements of all nutrients, minerals and vitamins.

14. Understanding Normal and Clinical Nutrition, Page 409 Problems with inadequate intakes of�. Calcium � Vegans are at a high risk Osteoporosis in later years of life For those who don�t consume any milk products, Calcium intake is a big issue. This is a big issue, defiantly for later years when calcium is important for risk of osteoporosis Vegans are at the highest risk of developing a calcium deficiency. Calcium plays a large role in bone and teeth formation and maintaining their structure.For those who don�t consume any milk products, Calcium intake is a big issue. This is a big issue, defiantly for later years when calcium is important for risk of osteoporosis Vegans are at the highest risk of developing a calcium deficiency. Calcium plays a large role in bone and teeth formation and maintaining their structure.

15. Understanding Normal and Clinical Nutrition, Page 409 Signs of Calcium Deficiency Calcium deficiency is usually hard to detect since the body gives no sign of deficiency when bones are losing its calcium. Later years in life, osteoporosis may occur which is a serious condition. Making sure today that you are getting enough calcium will help you in your later years Since the signs of calcium deficiency are hard to detect, they may not be detected until something happens like a bone breaking. The body gives no signals when the bones are deficient. Like I said before, not getting enough calcium throughout life, this could have the end result in the serious condition osteoporosis. Osteoporosis can result in very fragile bones, making it easier to break them, and even possibly your teeth falling out! Making sure today that you are getting enough calcium will help you in your later yearsSince the signs of calcium deficiency are hard to detect, they may not be detected until something happens like a bone breaking. The body gives no signals when the bones are deficient. Like I said before, not getting enough calcium throughout life, this could have the end result in the serious condition osteoporosis. Osteoporosis can result in very fragile bones, making it easier to break them, and even possibly your teeth falling out! Making sure today that you are getting enough calcium will help you in your later years

16. Understanding Normal and Clinical Nutrition, Page 407 What foods can Calcium be found in? Good sources of calcium would be in food like: Soy milk (fortified with calcium) Orange juice (also fortified with calcium) Tofu (calcium fortified) Almonds Molasses Broccoli Spinach Here are some foods that are a good source of Calcium Soy Milk (fortified with calcium) Orange Juice that is also fortified with calcium Tofu that is calcium fortified Almonds, Molasses, Broccoli and SpinachHere are some foods that are a good source of Calcium Soy Milk (fortified with calcium) Orange Juice that is also fortified with calcium Tofu that is calcium fortified Almonds, Molasses, Broccoli and Spinach

17. Understanding Normal and Clinical Nutrition, Page 443 Problems with inadequate intakes of�. Zinc Immune reactions, wound healing, taste perception, genetic material Zinc has a number of roles in the body, including immune reactions, wound healing, taste perception and it is also involved in the making of genetic material and proteins. And since zinc is found in many meats, you may be lacking your daily intake. Zinc from plant food sources are not well absorbed as zinc from meat sources Zinc has a number of roles in the body, including immune reactions, wound healing, taste perception and it is also involved in the making of genetic material and proteins. And since zinc is found in many meats, you may be lacking your daily intake. Zinc from plant food sources are not well absorbed as zinc from meat sources

18. Understanding Normal and Clinical Nutrition, Page 443 Signs of Zinc Deficiency If you have any symptoms of the following, you could be zinc deficient Common problems � weak sense of smell, poor sensitivity to taste of salt, diarrhea, nausea and impaired appetite Since zinc does so much work in the body, you need to make sure you are getting the right amount. Some symptoms that may arise from not getting enough zinc in your diet would be problems like a weak sense of smell, poor sensitivity to taste of salt, diarrhea, nausea and an impaired appetite. Since zinc does so much work in the body, you need to make sure you are getting the right amount. Some symptoms that may arise from not getting enough zinc in your diet would be problems like a weak sense of smell, poor sensitivity to taste of salt, diarrhea, nausea and an impaired appetite.

19. Understanding Normal and Clinical Nutrition, Page 443 Zinc deficiency symptoms continued� Skin Symptoms Hair loss, rough, dry appearance, slow healing of wounds and burns Some other symptoms of zinc deficiency could be hair loss, rough , dry appearance of skin, and slow healing of wounds and burns.Some other symptoms of zinc deficiency could be hair loss, rough , dry appearance of skin, and slow healing of wounds and burns.

20. Understanding Normal and Clinical Nutrition, Page 444 What foods can Zinc be found in? Good sources of zinc are found in foods like: Ricotta cheese Tofu Yogurt (plain) Sunflower seeds Some good sources of zinc are found in foods like: Ricotta cheese, Tofu, Plain Yogurt and sunflower seedsSome good sources of zinc are found in foods like: Ricotta cheese, Tofu, Plain Yogurt and sunflower seeds

21. Understanding Normal and Clinical Nutrition, Page 439 Problems with inadequate intakes of�. Iron Vegetarians eat less or no meat, which iron is very high in iron Iron absorption enhanced by vitamin C Vegetarians do eat less meat than non-vegetarians and there is a chance of developing a deficiency. Vegetarians do need more iron than non-vegetarians since plant iron (which is called non-heme iron) is not absorbed as well as meat iron (which is called heme iron). Iron is very important in the body. Iron in the body is associated with the protein hemoglobin that carries oxygen in the body. Even if you are not a vegetarian, getting your daily iron intake still may be a challenge. Some advice is to drink juice with a meal since Vitamin C enhances the absorption of Iron. Vegetarians do eat less meat than non-vegetarians and there is a chance of developing a deficiency. Vegetarians do need more iron than non-vegetarians since plant iron (which is called non-heme iron) is not absorbed as well as meat iron (which is called heme iron). Iron is very important in the body. Iron in the body is associated with the protein hemoglobin that carries oxygen in the body. Even if you are not a vegetarian, getting your daily iron intake still may be a challenge. Some advice is to drink juice with a meal since Vitamin C enhances the absorption of Iron.

22. Understanding Normal and Clinical Nutrition, Page 439 Signs of Iron Deficiency Reduced resistance to cold, inability to regulate body temperature Skin Symptoms Itchy skin, concave nails, impaired wound healing Immune System Reduced resistance to infection Some signs of iron deficiency could be reduced resistance to cold, and inability to regulate your body temperature. Some skin symptoms could be itchy skin, concave nails and impaired wound healing. Iron deficiency can also be characterized by reduced resistance to infection.Some signs of iron deficiency could be reduced resistance to cold, and inability to regulate your body temperature. Some skin symptoms could be itchy skin, concave nails and impaired wound healing. Iron deficiency can also be characterized by reduced resistance to infection.

23. Understanding Normal and Clinical Nutrition, Page 437 What foods can Iron be found in? Good sources of iron are found in foods like: Beans (kidney or black beans) Tofu Spinach Broccoli Parsley (raw) Iron just isn't found in meats, it is found in lots of different foods. Beans are a very good source of iron. So is tofu, spinach, and broccoli. I also found that raw parsley is a good source of iron, which I never knew before!Iron just isn't found in meats, it is found in lots of different foods. Beans are a very good source of iron. So is tofu, spinach, and broccoli. I also found that raw parsley is a good source of iron, which I never knew before!

24. Understanding Normal and Clinical Nutrition, Page 330 Problems with inadequate intake of�. Vitamin B12 Found in animal based foods only Vitamin B12 fortified cereals or soy milk Cell synthesis, helps maintain nerve cells, helps break down some fatty acids and amino acids For some vegetarians and especially vegans, find it hard to get the daily requirement for Vitamin B 12. Vegans must rely on Vitamin B 12 fortified foods (soy milk or breakfast cereals) to get the amount of b12 they need. Vitamin B 12 is associated with cell synthesis, it helps to maintain nerve cells and it also helps break down some fatty acids and also amino acids. For some vegetarians and especially vegans, find it hard to get the daily requirement for Vitamin B 12. Vegans must rely on Vitamin B 12 fortified foods (soy milk or breakfast cereals) to get the amount of b12 they need. Vitamin B 12 is associated with cell synthesis, it helps to maintain nerve cells and it also helps break down some fatty acids and also amino acids.

25. Understanding Normal and Clinical Nutrition, Page 330 Signs of Vitamin B12 Deficiency Fatigue Smooth, sore tongue Anemia Large, immature red blood cells Some signs of vitamin B 12 deficiency would be fatigue, a smooth sore tongue and a serious condition called anemia which is characterized by large, immature red blood cells. Some signs of vitamin B 12 deficiency would be fatigue, a smooth sore tongue and a serious condition called anemia which is characterized by large, immature red blood cells.

26. Understanding Normal and Clinical Nutrition, Page 189 Problems with inadequate intake of�. Protein Amount of protein needed daily is your weight in kg (divide you weight in lb by 2.2) multiplied by 0.8 g/kg (for females between ages 19-24) Example: 135 lb/2.2 =61.36kg X 0.8g/kg = 49g/day When becoming a vegetarian, protein is something you need to make sure you are getting enough of. Without getting enough protein everyday, your body will start breaking down muscle tissue to get the protein you need to do its daily functions. When omitting a whole food group, you need to plan out and see what your options are. To see how much protein you need each day, there is a simple calculation that you can use. By taking your weight (if its in pounds, you can convert it to kilograms by dividing it by 2.2) you then take this number and multiply it by a factor, depending on your weight, age and gender. For us females, it would be 0.8 g/kg. Here in this example, if a 135 lb women wanted to know her protein daily intake, it would work out to be 49 g.When becoming a vegetarian, protein is something you need to make sure you are getting enough of. Without getting enough protein everyday, your body will start breaking down muscle tissue to get the protein you need to do its daily functions. When omitting a whole food group, you need to plan out and see what your options are. To see how much protein you need each day, there is a simple calculation that you can use. By taking your weight (if its in pounds, you can convert it to kilograms by dividing it by 2.2) you then take this number and multiply it by a factor, depending on your weight, age and gender. For us females, it would be 0.8 g/kg. Here in this example, if a 135 lb women wanted to know her protein daily intake, it would work out to be 49 g.

27. What Do People Eat if They Don�t Consume Meats??? Meat Analogs or TVP Also known as Textured Vegetable Proteins Contain no animal fats or cholesterol Veggie Burgers, veggie hotdogs, etc. Tofu Made from soybean curd, digested easily If people omit meats from their diet, they need to replace it with something. Many vegetarians eat meat analogs or TVP (which is Textured Vegetable Proteins). These are seen in the forms of veggie burgers, veggie hotdogs, meatless meatballs, etc. Tofu is also very popular among vegetarians. It is made from soybean curds, and it is also digested easily. Anyone here get tofu regularly?If people omit meats from their diet, they need to replace it with something. Many vegetarians eat meat analogs or TVP (which is Textured Vegetable Proteins). These are seen in the forms of veggie burgers, veggie hotdogs, meatless meatballs, etc. Tofu is also very popular among vegetarians. It is made from soybean curds, and it is also digested easily. Anyone here get tofu regularly?

28. Understanding Normal and Clinical Nutrition, Appendix H How much protein in�.? Legumes & nuts: 1 cup of kidney beans = 13g protein 1 cup of almonds = 28g protein Soy milk: 1 cup soy milk = 7g protein Meat Analogs: 1 Green Giant original veggie burger = 18 g protein Cereals: 1 cup of All-Bran cereal = 8g protein If you are unfamiliar with the protein quality of foods other than meats, I will show you what other foods are high in protein. Legumes like kidney beans are full of protein. For 1 cup of cooked kidney beans has 13g of protein. Nuts are also a good source of protein. 1 cup of almonds has 28g of protein!! That�s a lot. 1 cup of soy milk has 7g of protein 1 Green Giant Veggie Burger has 18g of protein And 1 cup of All-Bran cereal ahs 8 g of proteinIf you are unfamiliar with the protein quality of foods other than meats, I will show you what other foods are high in protein. Legumes like kidney beans are full of protein. For 1 cup of cooked kidney beans has 13g of protein. Nuts are also a good source of protein. 1 cup of almonds has 28g of protein!! That�s a lot. 1 cup of soy milk has 7g of protein 1 Green Giant Veggie Burger has 18g of protein And 1 cup of All-Bran cereal ahs 8 g of protein

29. Supplements Do all Vegetarians need a supplement? NO! Always consult doctor first! Do all vegetarians need supplements?? NO!! When supplementation comes into play, there are few concerns that need to be noted. If you think you may need a supplement because your diet may not be meeting the required nutrients, always talk to you doctor first before buying anything. Supplements do cost money, and can add up over time.Do all vegetarians need supplements?? NO!! When supplementation comes into play, there are few concerns that need to be noted. If you think you may need a supplement because your diet may not be meeting the required nutrients, always talk to you doctor first before buying anything. Supplements do cost money, and can add up over time.

30. Ending thought� If you plan on being a vegetarian, make sure you do it healthy and have fun with it!

31. �..Any Questions? Thanks for coming! I just wanted to thank everyone for coming today, I hope you leant lots about vegetarians. If you have any questions, I would be happy to answer any! I wanted to hand out an evaluation sheet if you wouldn�t mind filling out for me. I am also handing out a sheet that contains the vegetarian food pyramid for you to have. Thanks!I just wanted to thank everyone for coming today, I hope you leant lots about vegetarians. If you have any questions, I would be happy to answer any! I wanted to hand out an evaluation sheet if you wouldn�t mind filling out for me. I am also handing out a sheet that contains the vegetarian food pyramid for you to have. Thanks!