Download Vegan/Vegetarian Info Kit

Vegan/Vegetarian Info Kit
In this kit:
 Definitions
 I’m following a vegan diet. How do I make sure I’m meeting my
nutrient needs??
 Eating Well for Vegetarian Athletes
 Recipes
 The Vegetarian way of Eating
 Vegetarian Food Guide
 Food Sources of Iron
 Food Sources of Vitamin C
 Pamphlets and resources:
o Soy – Always in Good Taste!
o Calcium Requirements
o Healthy Eating for Vegetarians
o Eating Well with Canada’s Food Guide
Definitions
Vegan:
Excludes any use of any animal products for any purpose, including animal flesh (meat,
poultry, fish and seafood), animal products (eggs, dairy, honey); the wearing and use of
animal products (leather, silk, wool, lanolin, gelatin); also excludes animal use in
entertainment, sport, research etc.
The major vegan societies all disallow honey, but some "vegans" still use it. Some
"vegans" also refuse to eat yeast products.
Dietary Vegan:
Follows a vegan diet, but doesn't necessarily try to exclude non-food uses of animals.
Plant-Based Diet:
A diet mostly of plants, but there may be confusion as to what, if anything is above the
base.
Strict vegetarian:
Originally appears to have meant 'vegan' (before that word was invented), now it can
now mean vegan or vegetarian, or almost anything.
Semi-Vegetarian:
Eats less meat than average person. See also PSEUDO-VEGETARIAN.
Pseudo-Vegetarian:
Claims to be vegetarian, but isn't. Often used by VEGETARIANS to describe SEMIVEGETARIANs, and PESCETARIANs.
Pescetarian:
Similar to VEGETARIAN, but also consumes fish. (Often is a person avoiding factoryfarming techniques...) See also PSEUDO-VEGETARIAN.
Fruitarian:
Same as VEGAN, but only eats foods that don't kill the plant (apples can be picked
without killing the plant, carrots cannot).
Vegetable Consumer:
Means anyone who consumes vegetables. Not necessarily a VEGETARIAN.
Herbivore:
Mainly eats grass or plants. Not necessarily a VEGETARIAN.
Plant-Eater:
Mainly eats plants. Not necessarily a VEGETARIAN.
Non-meat Eater:
Does not eat meat. Most definitions do not consider fish, fowl or seafood to be meat.
Animal fats and oils, bone meal and skin are not considered meat.
Kosher:
Made according to a complex set of Jewish dietary laws. It does not imply VEGAN in any
case. It does not imply OVO-LACTO VEGETARIAN in any case. Even KOSHER products
containing milk products may contain some types of animals which are not considered
'meat'.
Pareve/Parve:
One category in KOSHER dietary laws. They are made without meat or milk products or
their derivatives. Eggs and true fish are pareve, shellfish are not.
Nondairy:
Does not have enough percentage of milk fat to be called dairy. May actually contain
milk or milk derivatives.
Non-meat:
Made without meat. It may include eggs, milk and cheese. Sometimes it even includes
animal fats, seafood, fish, fowl.
Those using eggs and/or dairy products are often known as ovo- and/or lactovegetarian.
Ovo-Lacto Vegetarian:
Eats plant food plus eggs and milk products.
Lacto Vegetarian:
Eats plant foods and milk products. It is common in India.
Pure Vegetarian:
Increasingly being used to mean plant foods only.
Veggie:
Shortened nick-name for a VEGETARIAN; often includes Vegans.
Copyright 2012 © International Vegetarian Union
I’m following a vegan diet. How do I make sure I’m meeting
my nutrient needs??
While a vegan diet can be very healthy, it requires quite a bit of thought and planning to
ensure it is adequate. The main things to consider are:
B12:
Vitamin B12 is necessary for the development of red blood cells and nerve cells.
It is found most readily in animal foods, making this one of the more difficult vitamins to
get enough of when following a vegan diet. Vegan alternatives include kelp, fermented
soy products such as tofu and tempeh, B12 fortified soy milk, and nutritional yeast.
Calcium:
Adequate calcium is required for bone health. Soy milk, yogurt, and cheese
alternatives are fortified with calcium to the same level as cow’s milk products. Other
vegan sources of calcium include tofu, almonds, sesame seeds and broccoli.
Iron:
There are many great vegan sources of iron, including pumpkin seeds, lentils, soy
beans or tofu, and red kidney beans. Unfortunately our body does not absorb iron from
plant sources as well as it does from animal sources. To maximize absorption, it is
important to include a good source of vitamin C each time you have a plant source of
iron. Examples of vitamin C rich foods include oranges, peppers, tomatoes, steamed
broccoli, or white potatoes.
Omega-3:
Omega-3 is a healthy fat with anti-inflammatory properties. The best source of
omega-3 is fatty fish. While many plant foods contain omega-3 (flax oil, walnuts, chia
seed), it is in a form that is less useable by our bodies. It is estimated that our bodies can
convert only 1% of plant omega-3 into a form that is useable by our bodies. A low
omega-3 content, even in a well planned vegan diet, is the largest downfall of a vegan
lifestyle.
Protein:
Adequate protein helps keep you feeling full, helps stabilize energy levels, and is
necessary to build and repair muscle tissue. Removing animal protein from your diet
means that you need to include a vegan protein source with each meal and snack.
Options include legumes (chickpeas, lentils, kidney beans, etc), tofu, soy milk or yogurt,
soy cheese, edamame, nuts, nut butter, seeds, or nutritional yeast
Lindzie O’Reilly, Masters of Applied Nutrition, RD
[email protected]
Vitamin D:
Adequate vitamin D can help ensure strong bones, a strong immune system, a
stable mood, can prevent against inflammation, and can decrease your cancer risk.
During the summer months, we make all of the vitamin D that we need when our skin is
exposed to sunlight. During the winter months, we do not get enough sunlight and it is
recommended that EVERYONE take 1000IU vitamin D per day in the form of a
supplement, regardless of your diet.
Zinc:
Adequate zinc is necessary for a strong immune system as well as optimal energy
levels and metabolism. Vegan sources include leafy greens, zucchini, asparagus,
pumpkin seeds, sesame seeds.
Putting it all together…
Below is an example of a vegan meal plan that will satisfy all of your nutrient needs. This
is just one example - there are many other combinations of foods that will ensure
adequate nutrient intake. Paying attention to the nutrients highlighted in this handout
and aiming for dietary variety is the best way to meet your needs!
Breakfast:
- banana bread oatmeal (1/2 cup plain instant oatmeal, 1 cup soy milk, 1 banana,
2 tbsp walnuts, 1 tbsp ground flax)
Snack:
- apple and 1 tbsp almond butter
Lunch:
- whole wheat pita with ½ cup hummus
- spinach salad (2 cups spinach, 2 tbsp pumpkin seeds, ½ red pepper, dressing
made with 1 tbsp flax seed oil and 1 tbsp vinegar)
Snack:
- Vegan pudding (1/2 cup soy milk, 1 tbsp almond butter, 1 tbsp apple butter, 3
tbsp ground chia seeds, combine all ingredients and blend with hand blender)
Dinner:
- 1 serving Moroccan Bean and Pepper Stew with quinoa
- 1 cup steamed broccoli
- 2 Dark Chocolate Truffle Balls
Snack:
- Orange and 1 cup soy milk
Lindzie O’Reilly, Masters of Applied Nutrition, RD
[email protected]
Eating Well for Vegetarian Athletes
When a vegetarian eating pattern is well planned it can meet your nutrient needs for
training and competition. Care must be taken, however, to get enough energy and to
replace key nutrients found in animal products.
Energy (Calories)
Vegetarians usually eat A LOT of fibre. Fibre can fill you up fast and make it hard to eat
enough. How many calories you need depends on factors like body size, gender and
your specific sport and training level. If you find it hard to gain or maintain your weight,
you may need to eat more.
Try to:



Eat more frequent meals and snacks.
Sip on liquids like smoothies, milk or fortified soy beverages and 100% juices.
Carry snacks with you. Nuts, seeds and dried fruits like raisins and apricots have
a lot of energy (calories).
Protein
When you avoid animal products, you need to find another source of protein. Plant
proteins aren’t as well digested or complete as animal proteins, so choose a variety of
different types of protein foods every day. Take a look at the following table for the
protein content of various plant foods.
Food
Tofu, regular, firm or extra firm – 3/4 c or
175 mL
Pumpkin seeds (hulled) – 1/4 c or 60 mL
Wiener, meatless – 1 (70 g)
Lentils and beans, cooked or canned
(drained) – 3/4 c or 175 mL
Peanut or nut butters – 2 tbsp or 30 mL
Fortified soy beverage – 1 c or 250 mL
Mixed nuts (shelled) – 1/4 c or 60 mL
Multi-grain, whole grain bread - 1 slice (35
g)
Whole wheat pasta – ½ c or 125 mL
(cooked)
Rice, brown – 1/2 c or 125 mL (cooked)
Protein (grams)
21
Source: Canadian Nutrient File, version 2007b, Health Canada
19
14
9-13
5-8
7
6
4
4
3
Vitamin B12
Vitamin B12 is found naturally only in animal products. If you don’t eat eggs or dairy
products, include foods fortified with vitamin B12 like soy beverages and meat
substitutes (veggie dogs, veggie burgers).
Copyright © Dietitians of Canada 2012
Calcium and Vitamin D
Calcium and vitamin D are important for healthy bones, muscles and nerves. Dairy
products, fortified soy beverages, salmon, and some fortified orange juices provide
both. Almonds, figs, beans, tahini, tofu set with calcium, turnip or collard greens,
broccoli and kale also provide calcium. Vitamin D is made when the sun hits bare skin. In
the late fall or winter in Canada, our bodies can’t make enough vitamin D from the sun.
It is recommended that everyone take 1000IU Vitamin D3 (cholecalciferol), in the form
of a supplement, from October to April. If you are over the age of 50, have dark skin, or
train indoors, consider taking a supplement (1000IU per day) year round. Vitamin D3 is
typically derived from sheep wool. Vitamin D2 (ergocalciferol) supplements are typically
derived from yeast or mushrooms, but are not as effective.
Source: Lindzie O’Reilly, Masters of Applied Nutrition, RD [email protected]
Iron





Vegetarians need almost twice the iron of non-vegetarians because iron from
plant foods is poorly absorbed. Training can increase your need for iron too. Iron
deficiency leads to fatigue and can impair your performance.
Make sure you eat enough iron rich foods every day. Choose from beans, lentils,
seeds, soy, and whole grain or fortified cereals, breads and pastas.
Include a source of vitamin C like citrus fruits and juices, strawberries, bell
peppers, and broccoli to help your body absorb the iron from plant foods.
Try cooking some of your meals in a cast iron pan. Iron will seep into the food
and this is iron your body can use.
Vegetarian athletes should have their iron checked periodically by their doctor to
determine if a supplement is needed. Taking iron supplements without having
your blood checked first is not a good idea. Too much iron from supplements can
be toxic.
Copyright © Dietitians of Canada 2012
Recipes
Mandarin Orange Salad
Contributor: Amy Metcalfe
Ingredients:
1 package baby spinach
1 can of mandarin orange segments (with or without juices)
½ cup of roasted or slivered almonds
Approximately 2 cups (adjust to your liking of vanilla or plain yogurt OR 2 ½ cups of
coleslaw dressing.
Method:
1. In a bowl mix yogurt (or dressing) with the mandarin orange segments. It is your
choice whether or not to use the liquid from the can or oranges.
2. Add spinach to individual serving bowls, then sprinkle with almonds.
3. Immediately prior to consumption, pour sauce over spinach and nuts.
4. Enjoy your colourful, tasty, healthy salad!
Annie’s Tofu Combination
Contributor: Annie Smith
Ingredients:
2 servings of long grain rice (cook according to package)
1 package of PC extra-firm tofu
¼ cup of your favourite salad dressing (I use Greek Oregano & Feta!)
¼ cup No-Name Pineapple sauce
2 tsp. Dijon mustard
Freshly ground pepper
2 cloves of garlic
1 tbsp. olive oil
½ zucchini, sliced
¼ cup fresh mushrooms, sliced or chopped
½ of a green pepper, chopped in big pieces
½ of a red pepper, chopped in big pieces
½ of a red onion, chopped thinly
Method:
1. Cook the long-grain rice, according to package instructions.
2. Cut the tofu into 1” cubes, and place in a bowl with salad dressing, pineapple
sauce, Dijon mustard and garlic.
3. Heat oil in a medium frying-pan, and stir-fry vegetables until onions are
translucent.
4. Add desired amount of freshly ground pepper.
5. Add marinated tofu to vegetables and continue to stir-fry fro 5-10 minutes.
6. Add rice when finished cooking and serve.
Quesadillas
Contributor: Karine Baser
Ingredients:
2 6 inch flour tortillas (whole wheat flour has more fibre)
¼ cup refried beans (e.g. President’s Choice)
¼ cup grated cheese (can omit)
Assorted chopped vegetables (whatever is in your fridge). For example: diced
red/yellow/green peppers, sliced mushrooms, chopped spinach, crushed or diced
pineapple, diced green/red onions, diced tomatoes, feta cheese, sliced olives, fresh
herbs (basic or coriander)
Method:
1. Put a little olive oil (1 tsp.) into the bottom of a frying pan and heat at medium.
2. Spread refried beans on one side of both of the tortillas.
3. Place one of the tortillas in the frying pan (bean side up) and toss on half of the
grated cheese.
4. Spread the assorted chopped vegetables and cover with the rest of the cheese.
5. Top with the second tortilla (bean side down).
6. Fry for several minutes until browned on bottom side, then flip.
7. Fry for another several minutes until it is browned on both sides, slightly crispy,
and the cheese is melted.
8. Cut into quarters and serve with sour cream, guacamole and salsa. Enjoy!
Basic Guacamole:
Ingredients:
2 ripe avocadoes
Tabasco hot sauce
Worcestershire sauce
½ lemon (or whole lime)
½ tsp. salt
½ tsp. ground pepper
½ cup chopped tomato
Finely chopped coriander
Method:
1. In a bowl, smash ripe avocados to an even consistency.
2. Stir in remaining ingredients: Tabasco sauce (a couple shakes), Worcestershire
sauce (a couple shakes), lemon/lime juice, salt, pepper, cumin (if desired),
tomato, and coriander (if desired). Refrigerate if not serving immediately.