Vegetarian Food

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Vegetarian Food Culture

• Katie Miner, MS, RD, LD

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Food and Nutrition Club

• Pancake Breakfast
• Today from 800am - 1100am 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.

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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

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Reasons People are Vegetarians

• Health

A healthy vegetarian diet is one in which a
variety and abundance of plant-based foods are
primarily consumed.
-LLU Vegetarian Food Guide
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Health Benefits

• 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

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The China Study

• Dr. T. Colin Campbell, PhD

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Reasons People are Vegetarians

• Health
• Religion
• Compassion for animals
• Belief in non-violence

• Family
• Act of independence from parents
• Weight loss
• Dislike of meat

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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

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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

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Personal Experiences

• Lacto-Ovo Vegetarian
• Seventh-day Adventist Culture
• Parents Influence
• Reactions
• Interacting with Non-Vegetarians
• Eating Out
• Traveling

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Working with Vegetarians

• Dont 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

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Nutrient Checklist

• Protein
• Calcium
• Vitamin D
• Vitamin B12
• Iron
• Zinc
• Omega-3 Fatty Acids

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Vegetarian Products

• Soy Products
• Soy meat alternatives
• Tofu
• Whole Soybeans
• Textured Soy Protein

• Tempeh
• Miso
• Soy Flour
• Soy Dairy Alternatives

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Soy Meat Alternatives
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Vegetarian Foods

• Quorn
• Plants
• Grains
• Quinoa
• Gluten
• Beans
• Nuts Seeds
• Vegetables
• Fruits

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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

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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

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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

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Questions