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Why Eat Vegetarian?

You tell me . Why Eat Vegetarian?. Vegetarian Variations. Lacto Ovo No animal flesh Includes dairy/eggs …can be hi fat! Vegan……No animal flesh or by-products Fruits, veggies, grains, nuts, beans, seeds Common , BUT typically not a diet of choice

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Why Eat Vegetarian?

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  1. You tell me. Why Eat Vegetarian?

  2. Vegetarian Variations • Lacto Ovo No animal flesh Includes dairy/eggs…can be hi fat! • Vegan……No animal flesh or by-products Fruits, veggies, grains, nuts, beans, seeds Common, BUT typically not a diet of choice • Macrobiotic, Pescetarian, Frutarian… etc.!

  3. Vegan Diet:Health Advantages • No cholesterol • Low saturated fat • High fiber • Phytochemical rich • Relatively inexpensive • High nutrient, low Calorie density • Low on food chain; less exposure to enviro-toxins

  4. Vegan: Special Diet Concerns • Iron and Zinc Beans, whole grains, fortified cereals, supps • Calcium Fortified foods, beans, most tofu, supps • Vitamin B-12 !!! Fortified foods,supps • Vitamin D Fortified soy, sun, supps

  5. Can I get enough protein if I don’t eat meat???

  6. Yes Affirmative No problem Of course!!!

  7. What foods groups provide protein?

  8. Dietary Sources of Protein Nuts Grains Legumes – beans, soy Animal flesh Eggs Dairy products Protein supplements often unneeded easy to OD

  9. Compare Menus for Protein Menu #1 12 oz soy milk 2 slices whole wheat bread 1 tbsp jam 2 tbsp peanut butter Menu #2 Fast food burger (Big Mac type) Mayo, ketchup, tomato, pickle Fries small Soda 24 oz

  10. Compare Menus for Protein Menu #1 12 oz soy milk 12 2 slices whole wheat bread 8 1 tbsp jam 0 2 tbsp peanut butter 8 Menu #2 Fast food burger (Big Mac type) 25 Mayo, ketchup, tomato, pickle 0 Fries small 3 Soda 24 oz 0

  11. Does Protein Quality Matter? YES!

  12. Protein Quality • HIGH if EAA balances with human need aka…Completeprotein Animal flesh and byproducts #1 plant exception is ________. • LOW if EAA balance doesn’t match our need aka….Incomplete protein Plant protein-grains, nuts, beans, seeds Combine bean/grain  ~ high quality

  13. Protein Complementation • Global standard  Grains + Legumes • Examples • Rice + beans • Tofu + rice • Lentils + barley • Garbanzos + couscous • US favorite ????

  14. Rice and Beans

  15. Corn (grain) and Black Eye Peas

  16. Garbanzos + Wheat - Hummus and Pita

  17. Protein Needsof Vegetarian • Omnivore = .8 g/Kg (~.4 g/lb) • Lacto-Ovo = 1.0 g/Kg (~.5g/lb) • Vegan = 1.2 g/Kg (~.6g/lb) • Infant 0-1 yr ~ 2g/kg !!!!! • Protein deficiency = Kwashiorkor • Protein deficiency uncommon in US!!

  18. Environmentally Concerned? Eat vegan ….or like one more often!

  19. Arable Land: a Finite Resource • 90% U.S. agricultural land used for animal production….either as pasture or grain acreage • ~Majority of corn/soy grown in US is fed to livestock…. not people

  20. The cost of producing meat • Land damage • Erosion, overgrazing, deforestation • Intensive water use (feed grain/animal) • Air/water pollution (manure, antibiotics) • Biodiversity ; resistant species • Heavy demand on fossil fuel

  21. Fossil Fuel Calories Edible Calories 1/3 Cal 1 Cal grain protein • 2 Cal 1 Cal ready to eat cereal protein • 1-5 Cal 1 Cal veg protein • 10-90 Cal 1 Cal animal protein

  22. Beef: The Impact • What does it take to make a pound burger? • ~10 pounds of grain (corn and soy) • ~100 pounds of topsoil • ~ 2, 500 gallons water

  23. ID a change you can make to eat more like a vegetarian.

  24. ID a change you can make to eat more like a vegetarian. • Try a Meatless Monday. • Eat less meat than you do currently. • Choose 100% pasture fed beef. • Buy local, organic meats. • Commit to try a vegetarian diet for three days before the end of term. • ??????

  25. Making choices Animal products may taste good and be cheap (dollar wise), But they are costly to your health and our environment.

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