Vegetarian Diet

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Vegetarian Diet

• Yoga 11 Nutrition Module

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At the end of this presentation, you will have a
better understanding of

• Why people choose vegetarian diets
• Different types of vegetarian diets
• Nutrients to focus on when planning a vegetarian
  diet
• Options for Meat alternatives (legumes, soy
  foods, nuts and seeds)

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Here are some of the reasons that people may
choose vegetarian eating

• Health
• Environmental concerns
• Ethical/moral reasons
• Religion
• Economic concerns

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Vegetarian styles of eating exclude animal
products to varying degrees

• Pescatarian eat fish, eggs and milk products,
  abstains from animal flesh
• Pollotarian eat chicken, eggs and milk products,
  abstains from red meat pork
• Lacto-ovo Vegetarians eat both eggs and milk
  products
• Lacto milk Ovo egg
• Lacto Vegetarians include milk
• Vegan exclude all animal products

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Health Benefits of Vegetarian Eating

• Well planned vegetarian eating can reduce the
  risk of
• Obesity
• Heart Disease (High Blood Pressure, Coronary
  Artery Disease)
• Cancer (particularly colorectal cancer)

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Canadas Food Guide

• Vegetarian eating needs to be well-planned to
  include foods from each food group.
• Vegetarians may need to pay special attention
  to
• Calcium and Vitamin D
• Protein, Iron, Zinc, Vitamin B12

Milk and Alternatives
Meat and Alternatives
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Well Balanced Meatless Meals

• Choose Milk Products and Calcium-rich foods
• Milk Products (milk, yogurt, cheese)
• Fortified soy milk
• Calcium-fortified tofu
• Bok choy, kale, broccoli, chinese cabbage,
  mustard greens, collards, okra
• Almonds, almond butter, sesame tahini
• Juices with calcium added
• Beans

Only fluid milk and fortified soy milk has
Vitamin D
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Well Balanced Meatless Meals Protein

• Choose Meat Alternatives and Protein-rich
  foods
• Legumes (dried peas, beans and lentils)
• Tofu
• Soy foods
• Nuts and seeds
• Textured Vegetable Protein (TVP)
• Veggie meats
• Grains and cereals

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Well Balanced Meatless Meals Iron

• Choose Meat Alternatives and iron-rich foods
• Legumes (dried peas, beans and lentils)
• Tofu
• Dried fruit
• Enriched cereals and breads
• Enriched pasta
• Nuts
• Dark green leafy vegetables
• NOTE Iron from plant sources is absorbed better
  when eaten with a source of Vitamin C

Iron from plant foods is less well absorbed.
Vegetarians need to eat more iron.
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MEAT ALTERNATIVES

• LEGUMES (dried peas, beans and lentils)
• Kidney beans
• White beans
• Soy beans
• Romano
• Navy
• Fava
• Chickpeas/Garbanzo beans
• Lentils
• Lima Beans
• Split peas

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Tofu and Other Soy Foods

• Tofu
• soybeans are mashed and liquid
• is drained (soymilk) curd remains
• Soybeans are not a good source calcium naturally
  calcium can be added
• Other soy foods soy flour, soy nuts, soy
  cheese, soy meats etc.

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More about Tofu

• Bland flavour absorbs the flavour of other
  ingredients, sauces
• Firm tofu is packed in water and must be
  refrigerated change water every second day once
  opened use within one week
• Firm tofu can be frozen
• Soft/silken tofu great for desserts, sauces, soups

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Soy Milk

• Look for types that are fortified with calcium
  and Vitamin D
• Often used by those with milk allergy or lactose
  intolerance (soy milk is lactose-free)
• Use in cooking or for drinking

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Nuts and Seeds

• Nuts
• Almonds or almond butter
• Filberts/Hazelnuts
• Walnuts
• Brazil nuts
• Pine nuts
• Seeds
• Flax seeds
• Sesame seeds or tahini
• Sunflower and Pumpkin seeds

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Vegetarian Food Guide Rainbow

• Food Groups
• Grains 6 servings
• Vegetables 4 servings
• Fruits 2 servings
• Legumes, nuts and other protein-rich foods 5
  servings
• Fats 2 servings
• Calcium-rich foods 8 choices from within other
  food groups

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Vegetarian Food Guide Rainbow Tips

• Choose a variety of foods
• The number of servings are minimum
• A calcium-rich serving provides 10 of
  requirements
• Include 2 servings of omega-3 fats per day
• Servings of nuts and seeds may be used in place
  of fat servings

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Vegetarian Food Guide Rainbow Tips

• Be sure to get adequate daily Vitamin D from sun
  exposure or through fortified foods or
  supplements.
• Include at least 3 good food sources of Vitamin
  B-12 daily
• If you include sweets or alcohol in your diet, do
  so in moderation
• http//www.cbc.ca/news/background/health/vitamin-d
  -winter.html