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Vegetarianism/Veganism
What do all these people have in common?
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Leonardo Da Vinci
Albert Einstein
"Mr.Rogers"
Leo Tolstoy
George Bernard Shaw
Mahatma Gandhi
Sylvester Graham (inventor of graham cracker)
Plato
Pythagoras
Plutarch
Definitions
• Vegetarians
• do not eat meat, fish, and poultry.
• Vegans
• vegetarians who abstain from eating or using all animal products, including
milk, cheese, other dairy items, eggs, honey, wool, silk, or leather.
• Reasons why:
• health, environmental, and ethical concerns; dislike of meat; non-violent
beliefs; compassion for animals; and economics.
Nutrition
• Protein:
• Needs can be met with varied diet
• Mixture of proteins to get all amino acids
• Sources of protein:
• Beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas, whole grain bread, greens, potatoes,
corn, etc
• Sources of iron:
• Dried beans, tofu, tempeh, spinach, chard, baked potatoes, cashews, dried fruits, bulgur, and
iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats").
• To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as
citrus fruit or juices, tomatoes, or broccoli.
• Using iron cookware also adds to iron intake.
• Sources of calcium:
• Good sources include broccoli, collard greens, kale, mustard greens, tofu prepared with calcium,
fortified soymilk, and fortified orange juice.
• Vitamin B12
• Fortified foods – check labels
• Consider a B12 supplement
Meat Substitutes
• Tempeh (cultured soybeans with a chewy texture)
• Tofu (freezing and then thawing gives tofu a meaty texture; the tofu
will turn slightly off-white in color)
• Wheat gluten or seitan (made from wheat and has the texture of
meat; available in natural foods or Asian stores)
Egg Replacement
• Ener-G Egg Replacer (or similar product available in natural foods
stores or by mail order)
• 1 small banana for 1 egg (great for cakes & pancakes)
• 2 Tablespoons cornstarch or arrowroot starch for 1 egg
• ¼ cup tofu for 1 egg (Blend tofu smooth with the liquid ingredients
before they are added to the dry)
• Flax seed
Dairy Substitutes
• Soymilk
• Rice, coconut, almond, and other nut milks
• Soy margarine
• Soy or almond yogurt
• Soy sour cream
• Vegan cheese
Omega-3s
• To maximize production of DHA and EPA (omega-3 fatty acids found in
fish and made by our bodies)
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include good sources of alpha-linolenic acid in your diet
found in flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts
some brands of soymilk
supplements
SO Many Resources
Spotlight – Meat and the Environment
• https://www.youtube.com/watch?v=SU2rN2QYAK0
• 50:55
Meatless Monday
• Meatless Monday was founded in 2003 by Sid Lerner in association
with the Johns Hopkins Bloomberg School of Public Health
• In May, 2009, Ghent, Belgium, became the first non-U.S. city to go
meatless. Shortly thereafter, Paul McCartney introduced the U.K. to
Meat-Free Mondays
• Meatless Monday is now active in 44 countries and continues to grow
(US is not an official participant)
• Skipping meat one day a week is good for you, great for your nation’s
health, and better for the planet
Vegan Before 6