Vegetarian diets

1. Vegetarian diets Lesson 18.

2. Vegetarians • Learning Outcomes • Definition of a Vegetarian • Categories of Vegetarians • Dietary Requirements • Nutritional Guidelines • Alterative Nutritional Food source • Menu Suggestions

3. Vegetarians • Person that does not eat , red meat, poultry, game, fish and shellfish. • Some categories of vegetarians do eat, food produced by animals, eggs, dairy products & gelatin • Reasons for beginning a vegetarian; • Ethical, Animal rights groups • Religious, Hindus, Sikh(women) Rastafarians • Medical, Cholesterol, Lactose, low salt,

4. Vegetarians Lacto-ovo-vegetarian: excludes meat, fish and poultry; allows milk and eggs. Lacto-vegetarian: allows milk, not eggs. Ovo-vegetarian: allows eggs, not milk. : excludes meat and pouPesco-vegetarianltry; allows fish.

5. Vegetarians • Pollo-vegetarian: • excludes meat; allows poultry • Semi- or demi-vegetarian: • avoids eating meat, but does eat occasionally, eats fish • Fruitarian: • excludes food of animal origin and cereals and pulses; allows fruit, nuts and olive oil

6. Vegetarians Pure vegetarian: excludes any food of animal origin, e.g. milk; sometimes excludes honey; allows any food of plant origin, e.g. nuts, vegetables, cereals. Macrobiotic veganism: excludes any food of animal origin, allows fish & shellfish, whole grains, beans & nuts. Raw veganism: excludes all food of animal origin,and suitable foods not cooked above 46°C, allows raw vegetables, fruits, nuts, plant oils, sea vegetables & weeds.

7. Vegetarians Vegans: No meat, fish or other products that come directly from the killing an animal or products that from and by animals, such as animal meats, fats and gelatine. No dairy products such as cow’s milk, cheese, yoghurt; goat and buffalo milk. No eggs or foods containing eggs No honey.

9. Vegetarians • A vegan diet has been shown to reduce the risk of heart disease and obesity. As with any diet, it is important to ensure that the vegan diet is well balanced.  • 5-a-Day Rule: A minimum five portions of fruit and vegetables should be eaten each day. Include a variety of different-coloured vegetables and fruit to ensure a range of health-giving vitamins and minerals. • Limit the use of refined grains,Since much of the nutrient content is lost. Whole grains, on the other hand, are associated with many health benefits. • Avoid hydrogenated fats, Which are damaging to health. Good fats that provide and contain omega 3, (flaxseed oil, rapeseed oil ) • Limit the use of salt.

10. Vegetarians Vitamin B12 Readily available in fortified foods such as yeast extract, soya milk, breakfast cereal and margarine. Daily amount from fortified foods: 3 micrograms. Alternatively a supplement can be provided. Daily amount from a supplement: 10 micrograms. Iodine Found in small amounts in green leafy vegetables and in larger amounts in seaweeds such as kelp. Daily amount: 150 micrograms. Vitamin D Most Vitamin D comes from sun exposure. If this is limited, foods fortified with vitamin D2 (such as margarine or soya milk) can provide some of the daily requirements, or a supplement can be used. (Note: D3 is not usually suitable for vegans). Daily amount: 10 micrograms. Omega 3 Daily amount: one heaped tablespoon of ground flaxseed or two tablespoons of rape

11. Vegetarians Protein Soya products such as tofu, wild rice, quinoa, (all are a source of Complete protein) wholegrain rice, millet, pulses such as lentils and beans, oats, nuts and seeds.  Carbohydrates Wholegrain pasta, wholemeal bread, potatoes, wholegrain rice, pulses such as beans and lentils. Essential Fatty Acids Flaxseed oil (raw & cold pressed from flaxseed), rapeseed oil, hempseed oil, (all are a rich source in Omega 3) walnuts, sunflower oil, olive oil, nuts and seeds. 

12. Vegetarians • Vitamin A (Beta Carotene) Carrots, dried fruit, red and orange peppers, broccoli, green leafy vegetables, tomatoes, mangoes, sweet potatoes and squash.B Vitamins / Folic Acid Pumpkin seeds, broccoli, wholemeal bread, mushrooms, bananas, peas, nuts, beansprouts, millet, soya, figs, yeast extract and prunes.     B12 (essential in a Vegan diet) Fortified yeast extract, fortified soya milk, fortified breakfast cereal, margarine (non-hydrogenated) Vitamin C Found mostly fruit and vegetables, including lettuce, oranges, peas and green peppers. Vitamin D (Calciferol) Sunlight, fortified breakfast cereal, margarine, fortified soya milk. Vitamin E (Tocopherol) Sunflower seeds, margarine and oil, most nuts, avocados, green leafy vegetables, oats, wholemeal bread. Vitamin K Kelp (seaweed), peas, lettuce, soya products, green leafy vegetables.

13. Vegetarians Calcium Green leafy vegetables broccoli, parsley and cress, orange juice, sesame seeds and tahini, soya milk, almonds, dried fruit, Brazil nuts. Iron Pulses such as beans, lentils, green leafy vegetables such as cress, spring greens and kale, dried apricots, pumpkin seeds, tofu, whole grains, (Iron is more easily absorbed when eaten with foods rich in vitamin C.) Zinc & Magnesium Most nuts, tofu, pumpkin seeds, whole grains, pulses such as beans and lentils. Iodine Seaweed (kelp) is by far the best source. Selenium, Potassium and Phosphorous Brazil nuts, Chick peas, whole grains, pumpkin seeds, yeast extract and potatoes.

15. Vegetarians Tofuis nutritious and versatile. Made from soy milk, water and coagulating agent. Soybean known as Glycine max, then compressed Plain tofu is bland so can absorb any flavour, savoury or sweet. It can be used in stir-fry, pies, scramble, salad and sweet dishes such as chocolate mousse. Firm tofu can be chopped into chunks: try marinating it in soya sauce with spring onions and garlic. Silken tofu (fresh soft made with seawater) is good in dishes such as scramble, cheesecake and vegan cream.

16. Vegetarians Tempehis made from fermented soya beans. It has a very good taste and comes as a solid block which can be sliced and fried. It can also be cut into chunks and put into stew and goes particularly well with tomatoes.

17. Vegetarians • These are used as an alternative to cows' milk by vegans and people with a cows' milk intolerance or allergy.

18. MENU SUGGESTIONS BREAKFAST A cup of oat and a heaped tablespoon of ground flaxseed cooked with water and served with fortified soya milk and a chopped orange. ~ Fruit smoothie with two bananas, one apple, one pear, one orange, a cup of blueberries and a heaped tablespoon of ground flaxseed.  ~ Wholemeal toast with scrambled tofu, fried mushrooms and chopped red pepper. Muesli (oats and other rolled grains, hazelnuts, ground flaxseed, raisins, chopped apple, orange and banana) with soya yogurt ~ Variety of fresh fruit.

19. MENU SUGGESTIONS LUNCH Sandwiches: Nut butters, bean or lentil pâtés, humus and guacamole ~ Salads that include avocados, beans, nuts, rice or potatoes ~ Vegetable soups such as minestrone, carrot and coriander, leek and potato or lentil served with wholemeal bread.

20. MENU SUGGESTIONS Dinner Starters Chilled melon soup, avocado vinaigrette, Mediterranean side dishes. ~ Main courses Pasta, curries and dhals, chili non- carne with soya mince, shepherdlesspie with lentils ~ Desserts Fresh fruit, Tofu “cheesecake”