Download Vegetarians

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Alice K. Sutton, MPH, RD, LDN
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Your Best Sources for Diet Help
https://www.hsph.harvard.edu/nutrition
source/healthy-eating-plate/
http://www.vegetariantimes.com/
http://www.meatlessmonday.com/
https://www.supertracker.usda.gov/Log
in.aspx
http://www.nutrisutton.com/
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Famous Vegetarians
Socrates, Plato, Pythagorus, Plutarch, Leonardo da Vinci, Tolstoy, Shelley,
George Bernard Shaw, Thoreau, Gandhi, Johnny Weissmuller (the first
“Tarzan”), Bob Dylan, Joanna Lumley, Paul McCartney, Paavo Nurmi (“The
Flying Finn” - 9 Olympic gold medals), Martina Navratilova, Chris Evert, Peter
Brock, Greg Chappell, Carl Lewis, Killer Kowalski (champion wrestler), Julie
Christie, Gillian Anderson, David Duchovny, Alec Baldwin, Kim Basinger, Drew
Barrymore, James Cromwell, John Cleese, Penelope Cruz, Joaquin Phoenix,
Eric Stoltz, Reese Witherspoon, Steven Seagal, Brooke Shields, Gwynneth
Paltrow, Terrence Stamp, Willem Dafoe, Richard Gere, Ellen Burstyn, Woody
Harrelson, Ashley Judd, Guy Pearce, Alicia Silverstone, Steve Martin, Jude
Law, Mariel Hemingway, Barry Gibb, Bryan Adams, Joan Baez, Damon Albarn,
Kate Bush, Leonard Cohen, Dennis Weaver, Ian McKellen, Brian May, Bob
Marley, Melissa Etheridge, Peter Gabriel, kd lang, Ricky Martin, Belinda
Carlisle, Billy Idol, Shania Twain, Alanis Morissette, Chrissie Hynde, Moby,
Meatloaf, Christie Brinkley, Chelsea Clinton, Ricki Lake, Jerry Seinfeld.
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KEY CONCEPTS
Vegetarianism is part of a lifestyle with
many attitudes and behaviors
Vegetarian diets are pro-environment
Vegetarian diets are health-promoting
Traditional vegetarian diets provide a
wide variety of nutritious foods.
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Reasons for Vegetarianism
Vegetarians number in the hundreds of millions
Much of world is mainly vegetarian because meat is
scarce and expensive
People may adopt vegetarian diets because of:
religious beliefs
humanitarian concerns
desire to cause no harm to animals
desire to preserve the environment
desire to preserve food supply by “eating low on the
food chain”
believe that animal products are unhealthful or unsafe
want to keep their weight down
want to lower the risk of cancer or heart disease
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Religions of India
Hinduism (originated before 1200 BC)
Jainism originated ~500 BC
Buddhism originated ~500 BC
and spread to Tibet, China, and Japan
Often Vegetarian due to reverence for life and
belief in karma and reincarnation
Plant foods have prana, life energy
Ahimsa, not harming living beings
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Greek Philosophers
Socrates, Plato, Epicurus and
Pythagoras advocated vegetarianism
for reasons of compassion:
“For as long as men massacre animals,
they will kill each other. Indeed, he
who sows the seed of murder and pain
can not reap joy and love.”
Pythagoras ~530 BC
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Christianity
Christian vegetarian traditions include
Trappist monks and many others, motivated
by compassion and also a desire to live
simply.
“Not to hurt our humble brethren (the
animals) is our first duty to them… men who
will exclude any of God’s creatures from the
shelter of compassion and pity, will deal
likewise with their fellow men.”
St. Francis of Assisi, c. 1200
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Protestant Vegetarian Movement
Began in England in early 1800’s
Health was the main concern
Belief that meat was harmful to the body
U.S: Seventh Day Adventist Church, 1863
13 million members worldwide
“temperate and healthy lifestyle”
Church owns large vegetarian food
companies
Many church members today are lacto-ovo
vegetarians
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East Meets West
Mahatma Ghandi:
"The greatness of a nation can be judged
by the way its animals are treated."
Martin Luther King, Jr:
- "One day the absurdity of the almost
universal human belief in the slavery of
other animals will be palpable. We shall
then have discovered our souls and
become worthier of sharing this planet
with them."
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"Live simply so others can simply
live." - Gandhi
Should the humanist
movement, with its
dedication to affirm
the inherent worth
and dignity of each
individual, consider
the worth and
dignity of …animals?
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Health & Environmentalism
- "Nothing will
benefit human
health and
increase chances
of survival for life
on earth as much
as the evolution to
a vegetarian diet."
-Albert Einstein
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Dec
2015
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Environmental Concerns
Meat protein
production requires:
6-17 times more land
4-26 times as much
water
up to ?? times as
much fossil fuel as
the equivalent
amount of vegetable
protein
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Calories of Fossil Fuel Expended to
Get One Calorie of Protein
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Pounds of grain needed
to produce one pound of
bread compared to one
pound of animal weight
gain.
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Environmental Concerns
Emissions of greenhouse gas, carbon
dioxide, biocides
and compounds that cause acid rain
are at least 6x greater for meat
production than for plant food
production
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Humanitarian Concerns
Farmland used to
produce animal
feed.
This land could
support 5-10 X as
many people on a
vegetarian diet.
This may be a
concern in our
lifetime.
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Fossil fuels in meat production
If everyone in the U.S.
ate meatless just one
day a week, it would
be the environmental
equivalent of not
driving 91 billion miles
per year
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Today, world food supply is still
adequate
Enough wheat, rice and other grains are
produced to provide every human being with
2,700 calories a day.
In addition, are vegetables, beans, nuts, root
crops, fruits, grass-fed meats, and fish
But many people are too poor to buy readily
available food.
www.foodfirst.org
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Vegetarians
Never eat
meat, poultry
or seafood
US 3%
Canada 4%
Sweden 10%
India 30%
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Vegetarians and Flexitarians
•American Vegetarian Society
says vegetarians eat no
meat, poultry, fish
Flexitarians eat much
less meat than
American average
May avoid all red meats
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Healthy Vegetarian Diet Options
Lacto-vegetarians
Lacto-ovo
vegetarians
Vegans
Timothy Bradley, vegan, two-time former WBO welterweight champion,
a two-time former WBC light welterweight champion, and a former
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WBO light welterweight champion
Vegan Diet & Philosophy
Empathy for all creatures and appreciation
and love of ecology
Live without consuming or otherwise harming
animals:
Eat no animal products
Avoid use of animal products
This diet requires nutrition knowledge to be
adequate especially for pregnant women
and children.
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Vegetarian Diets and Health
“Well-planned vegan and other types of
vegetarian diets are appropriate for all
stages of the life cycle, including during
pregnancy, lactation, infancy, childhood,
and adolescence
Official position of the U.S. Academy of
Nutrition and Dietetics (U.S.) and
Dietitians of Canada
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Variety
Fruits
Vegetables
Grains
Nuts
Seeds
Beans
Dairy
**
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Health and Longevity
One research study showed that life
expectancy of a 30-year-old vegetarian
Adventist woman was 85.7 years,
6.1 years longer than average
For a vegetarian Adventist man, life
expectancy was 83.3 years, 9.5 years
longer than average
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Why are vegetarian diets and
flexitarian diets healthier?
Causes of Death in US, 2013
In 2013, a total of 2,596,993 deaths occurred in the US. . The first
two leading causes of death, heart disease (611,105 deaths) and
cancer (584,881), accounted for nearly half of all deaths.
Heart disease killed over 300,000 women in 2013.
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Risk of Cardiovascular Disease
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Vegetarian diets and flexitarian
diets:
Higher intake of
mono and
polyunsaturated fats
Lower intake of
saturated fats
Higher intake of
phytochemicals
Higher intake of
fiber
Lower risk of
cardiovascular
diseases, diabetes
and respiratory
disease
Lower risk of cancer,
especially colon and
breast cancer
Fewer gastrointestinal problems
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Specific Dietary Fats in Relation to Total
and Cause-Specific Mortality, Dong D.
Wang, et al. JAMA Internal Medicine,
online July 5, 2016
Over 125,000 participants from two large long-term
studies—the Nurses’ Health Study and the Health
Professionals Follow-Up Study …for 32 years.
Researchers from Harvard && examined the
relationship between types of fats in the participants’
diets and death rates.
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Findings:
Intake of marine-based omega-3
polyunsaturated fatty acids (mainly from
fish) ass. w/ lower respiratory disease
mortality and sudden cardiac death.
Intake of omega-6 polyunsaturated fatty
acids ass. w/ lower risk of total death and
death due to cardiovascular disease, cancer,
and respiratory disease.
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Findings, cont’d
Those who replaced saturated fats with
unsaturated fats—especially
polyunsaturated fats—had significantly
lower risk of death overall during the study
period, as well as lower risk of death from
CVD, cancer, neurodegenerative disease,
and respiratory disease
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carbs
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Saturated Fats And Cardiovascular Diseases
Saturated fats cause
narrowing of the arteries
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Cancer-promoting diets
Cancer-promoting diets:
Low in vegetables and fruits
High in red meats, saturated fat, regular intake
of charred and nitrate-cured meats, and
excessive alcohol are associated with cancer
Low intakes of whole grains, dried beans, nuts,
and seeds increase cancer risk
Red meat and colon cancer: 2 studies
Study of 478,000 men and women: Those
who ate the most red meat (about 5 ounces a
day or more) were about 30% more likely to
develop colon cancer than those who ate the
least red meat (less than an ounce a day).
Study of 148,610 people showed a high
consumption of red and processed meats was
linked to a substantial increase in the risk of
cancer in the lower colon and rectum.
Red meat and cancer, cont.
A meta-analysis of 29 studies of meat
consumption and colon cancer concluded that
a high consumption of red meat increases risk
by 28%, and a high consumption of processed
meat increases risk by 20%.
Other studies show that eating more red meat
increases risk of pancreatic and stomach
cancers
Eating poultry or seafood is not shown to
increase risk, and seafood may decrease risk
FOCUS: Phytochemicals
Diets containing
vegetables, fruits,
whole grains, all rich
in phytochemicals, are
strongly associated
with low rates of
chronic heart disease
and cancer
Phytochemicals
Chemical substances found in plants
Thousands of phytochemicals in plants,
and some foods contain hundreds
Not essential, we do not develop a deficiency
disease if we consume too
little
The body cannot make them
they must be obtained from the diet
Phytochemicals and Health
Phytochemicals are associated with a reduced risk of
developing:
heart disease
certain types of cancer (lung, breast, cervical,
esophageal, stomach, and colon cancer)
age-related macular degeneration, cataracts
infectious diseases
Type 2 diabetes
Hypertension, stroke
and other disorders
Evidence supports role for phytochemicals
*Clinical studies to demonstrate cause-and-effect
relationships have yet to be completed
Antioxidants
Many phytochemicals in vegetables and fruits are
antioxidants: may participate in cancer
prevention by protecting cells from damage due
to oxidation and by inhibiting the multiplication of
abnormal cells
Vitamin C, beta-carotene, vitamin E, and selenium
are well-known antioxidants in vegetables and
fruits
Oxidation can damage and cause cancer initiation
Antioxidants are able to repair damaged DNA
Summary: Diets high in plant
foods reduce:
heart disease
cancer
Type 2 diabetes
infections
eye disease
premature aging
and a number of other health problems
Possible Problems
Diets with few or no animal products
may be low in sources of complete
protein, vitamin B12, vitamin D, calcium,
and zinc
With a good traditional diet or with
knowledgeable food selection, nutrient
inadequacies will not occur
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Plant Protein Sources
Animal products (meat, eggs, dairy) provide
all nine essential amino acids in the right
balance
Soy proteins are also complete protein
sources.
Body needs sufficient essential amino acids to
build and replace protein substances
Essential amino acids are not stored, body
needs fresh each day
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Amino Acids low in some plant foods:
Grains are low in Lysine
Legumes are low in Sulfur-containing amino
acids:
• Methionine
• Cysteine
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Vegetarian diets combine complementary
plant foods
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Grains
Dairy Products
Seeds:
Sesame, sunflower
Legumes
Incl. peanuts
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Food Sources of Protein
Milk, 16 oz.
16 grams
1/2 cup oatmeal 3 g
Peanut butter
sandwich
16 g
1 cup rice and
beans
10 g
TOTAL
45 grams
A 50 lb. Child needs 25
grams protein daily
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Adult Protein Needs
To determine your RDA for protein, you can
multiply your weight in pounds by 0.36 to get
grams of protein.
If you are obese, you can estimate your
protein needs using a weight of 200 pounds.
The Institute of Medicine sets a wide range for
acceptable protein intake—from 10 to 35 percent of
calories each day, but the higher intake is often
accompanied by a high saturated fat intake.
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Plant Protein Sources
Many combinations of plant foods yield
complete proteins
Soy products will complement other plant
proteins
Milk and eggs, like meat, contain complete
proteins and will complement the essential
amino acids profile of any plant source of
protein
Complementary protein sources should be
consumed throughout the day
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Vitamin B12
Vitamin B12 naturally present only in animal
products
Vegetarians who don’t consume animal
products can easily obtain vitamin B12 from
fortified products such as soy milk and
breakfast cereals or from a multivitamin or
B12 supplement
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Vitamin D
People get vitamin D from the sun and from
fortified milk
Vitamin D is found in few foods- most of our
intake comes from vitamin D-fortified milk or soy
milk (cheese and yogurt seldom fortified)
If milk is not part of the diet and exposure of
the skin to sunlight is limited, we need to get
vitamin D from fortified soy milk, breakfast
cereal, or a multivitamin with vitamin D
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Calcium Sources
Vegetarians who exclude milk and milk
products rely on:
good plant sources of calcium (greens like
kale, broccoli, bok choy, and beans)
and calcium-fortified products such as soy
milk, breakfast cereals, and orange juice
If calcium supplements are used, they should
include Vitamin D.
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For more traditional healthy pyramids, go to
http://oldwayspt.org/traditional-diets
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Flexitarian
A semi-vegetarian or
flexitarian diet is plantbased with the occasional
inclusion of meat
products
Tony Gonzalez's daily
80/20 diet (80 percent
plant-based/20 percent
fish or chicken).
Retired from Atlanta
Falcons in 2013 at age 37
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How Should You Get Protein?
More Beans & Nuts:
Pintos, limas, black
beans, etc
Nuts, peanuts, peanut
butter, soy foods
(tofu)
Processed vegetarian
foods
Hummous
How Should You
Get Protein?
Chicken & Turkey
Fish & Shellfish
~Twice a week
Low Fat Dairy & Eggs
Beef/pork: ~4 oz.
Twice a week
Make meat part of a meal, not the
heart of a meal!
Learn about low
meat or meatless
meals from many
cultures
The "Meatless Mondays" campaign
Can one day a week make a difference?
First done in WW I to aid the war effort
Returned in WW II to help feed warravaged Europe.
Revived in 2003 by Johns Hopkins
Bloomberg School of Public Health’s
Center for a Livable Future
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The "Meatless Mondays" campaign
Now a global movement -learn more at
http://www.meatlessmonday.com/
By pledging to go meatless on Monday
just for one month, you will reduce
your carbon footprint by almost 33
pounds. So for every 61 people who
pledge, we reduce our collective carbon
footprint by about one ton per month!
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The "Meatless Mondays" campaign
Who's doing it?
On Facebook &
Twitter
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Flexitarian the Easy Way
Plan Meatless Monday menus
Southern "4 Vegetable Plate"
Try new recipes for a few vegetarian main
dishes and share ideas with family & friends
Plan fish on Fridays
Look for vegetarian options when eating
out.
Look for other meals with small servings of
poultry or red meats along with vegetables
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Making a Difference
Share your
experiences with
"Meatless Monday"
campaign and ways
you find to reduce
meat in your diet.
END
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From “Vegetarian Times”
If you want to help animals…
If you want to help the environment
If you want to help your health…
If you want to enjoy your life…
…the simplest, quickest and most
effective thing to do is to become a
vegetarian
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USDA Diet vs Healthy Harvard?
Men who scored
highest on USDA’s
original Healthy Eating
Index reduced risk of
heart disease or other
chronic disease by 11
percent over 8-12
years of follow-up
compared to those who
scored lowest.
Men whose diets most
closely followed the
Healthy Eating
Pyramid lowered their
risk of cardiovascular
disease by almost 40
percent over 8-12
years of follow-up
compared to those
who scored lowest.
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USDA Diet vs Healthy Harvard?
Women who most
closely followed the
government’s
recommendations
were only 3 percent
less likely to have
developed a chronic
disease
Women with high
scores lowered their
risk by almost 30
percent.
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