Vegetarian Diets

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Vegetarian Diets

• By
• Sea Lee Yvonne Zhang

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What is Vegetarian Diets
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4 Types of Vegetarian diet

• Vegan use no animal products at all
• Lacto Vegetarian Vegetarians that use dairy
• Lacto-ovo Vegetarian Vegetarians that use dairy
  and eggs
• Semi Vegetarians Those that just avoid meats and
  maybe chicken but eat fish and dairy

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What's so good about it?

• naturally low in saturated fats
• higher in fiber
• Contain vital B-vitamins and folic acid
• ( help every organ of the body work better
  )
• Less calories intake than meat and poultry eater
• Environmental conservation

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Are vegetarians really healthier in
the long-run?

• Plant-eaters and fish-eaters tend to live longer
  and healthier lives
• obesity
• type II diabetes
• hypertension

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Vegetarians have a lower incidence of cancer

• breast cancer
• Lung cancer
• colonic cancer

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A variety of Protein-Containing foods

• split peas
• lentils
• beans and assorted legumes
• tofu and other
• soy foods

• grains
• cereals,
• nuts,
• peanut butter,
• and veggie "meats

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The FDA recommends 25 grams of soy protein a day
to reduce blood cholesterol levels
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Nutritional Value of Soymilk

• an excellent source of high-quality protein,
  B-vitamins and iron.
• fortified soymilk is a good source of calcium,
  vitamin D and vitamin B-12.
• A good choice for people who are lactose
  intolerant.
• An alternative for those who are allergic to
  cow's milk.

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Nutrients in 8 ounces of plain soymilk
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what is tofu?

• Tofu is an important product of soybeans.
• Tofu is rich in proteins, vitamins, and minerals.
• It is low in calories and saturated fats.
• It is entirely free of cholesterol.

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Italian-style TOFU with tomatoes

• Ingredients
• 3 cakes tofu (1/2 lb, 225g each)
• Salt and pepper
• 3tripe tomatoes or 1 lb. (450g) canned, peeled
  tomatoes
• 1 clove garlic
• 3 shallots
• 1 onion
• 3tablespoons butter
• 1 tablespoon tomato paste
• ½ cup dry white wine
• ½ cup water
• 2 bouillon cubes
• 1day leaf
• Four for dusting
• Minced parsley for garnishing

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The method of cooking Italian-style tofu with
tomatoes

• 1. Sprinkle salt and pepper over tofu and let
  stand until the water comes out, drain in a
  colander
• 2. Peel tomatoes, cut in half, and squeeze
  firmly to remove seeds.
• 3. Peel garlic and shallots mince, keeping them
  in separate piles, cut onion into thin slices.
• 4. In a heavy saucepan, heat 1 ½ tablespoons each
  of the olive oil and butter. Fry the onion and
  shallots until golden. Stir in the garlic and
  tomato paste and cool for several more minutes.
• 5. Add the wine and bring to a boil. Then add ½
  cup water, the bouillon cubes, bay leaf, and
  tomatoes.
• 6. Cut the tofu into ½-inch (1.5cm) slices dust
  with flour.
• 7. In a second pan, heat the remaining 1 ½
  tablespoons olive oil and butter.
• 8. Slide the tofu the tomato-sauce, and simmer
  over low heat until the sauce thickens. Serve
  sprinkled with minced parsley.

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A good website for cooking tofu

• http//www.recipegoldmine.com/tofu/tofu.html

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suggestions from the FDA

• vitamin B12 fortified soy beverages and cereals
• vitamin D fortified soy beverages and sunshine
• calcium tofu processed with calcium, broccoli,
  seeds, nuts, kale, bok choy, legumes (peas and
  beans), greens, lime-processed tortillas, and
  calcium-enriched soy beverages, grain products
  and orange juice.
• iron legumes, tofu, green leafy vegetables,
  dried fruit, whole grains and iron-fortified
  cereals and breads, especially whole wheat. Iron
  absorption is improved by vitamin C, found in
  citrus fruits/juices, tomatoes, strawberries,
  broccoli, peppers, dark-green leafy vegetables
  and potatoes with skins.
• zinc whole grains (especially the germ and
  bran), whole wheat bread, legumes, nuts and tofu.
  
• protein tofu and other soy-based products,
  legumes, seeds, nuts, grains and vegetables.

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SUGGESTIONS

• Take the time to learn how to make healthy
  choices.
• Choose a diet that is well balanced, varied and
  meets energy and nutrient needs.
• Try soaking and cooking dried peas and beans
  ahead of time or use tofu, canned legumes and
  convenience foods.
• Spend extra time in the store choosing foods to
  fit your meal plan.
• Make a habit of trying one new vegetable or fruit
  a month.

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Questions???
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Thank you!!!