Download Vegetarianism

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©2002 Learning Zone Express
Louanne Kaupa, RD, LN.
History
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The concept of plant based diets dates back to 6th
century B.C.
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Pythagoras, a Greek Philosopher, is considered to be
the “Father of Vegetarianism”. He encouraged his
followers to avoid eating meat in their diets.
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Others who encouraged vegetarian lifestyles included:
Socrates, Plato, Ovid, and Virgil.
©2002 Learning Zone Express
Vegetarianism Today
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Today it is estimated that nearly 15 million
people in North America are choosing
vegetarian based meal plans.
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One of the fastest growing groups of
vegetarians are older adolescents and
young adults.
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Vegetarian options are one of the most
requested menu changes by young adults
in group living arrangements (dorms) and
in higher education opportunities.
©2002 Learning Zone Express
Types of Vegetarianism
 Lacto-Vegetarians
 Ovo-Vegetarians
 Lacto-Ovo-Vegetarians
 Vegan
 Pesco-Vegeterians
 Semi-Vegetarians
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Vegetarianism Types
 Lacto-Vegetarians
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A plant based diet which excludes all animal
products except dairy products.
 Ovo-Vegetarians
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A plant based diet which excludes all animal
products except eggs.
 Lacto-Ovo-Vegetarians
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Diet consists of plant foods, dairy products
and eggs.
©2002 Learning Zone Express
Vegetarianism Types
 Vegan
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A diet which avoids the use
of any animal product or byproduct.
 Pesco-Vegetarian
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A diet which avoids red meat but
includes fish.
 Semi-Vegetarian
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A diet which avoids red meat but occasionally
includes fish or poultry.
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Reasons for Choosing
Vegetarianism
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Religious
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Ethical/Moral Beliefs
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Some religious groups practice vegetarianism due to
health, moral, and/or ethical reasons (i.e. 7th Day
Adventists).
The belief that it is wrong to use a living creature
for food.
The belief that the manner in which animals are raised
and slaughtered is immoral.
Belief that there is an unnecessary excess of meat
products in American meal plans.
©2002 Learning Zone Express
Reasons for Choosing
Vegetarianism
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Health
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Environmental
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Many do not enjoy the taste of animal products and prefer a plant
based diet.
Other reasons include:
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Many believe the production of animals for food creates more
environmental waste than the production of plants for food.
Taste
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There is increasing evidence that a well planned plant based diet may
have health benefits. Chronic diseases which occur les often in
populations following vegetarian diets include coronary artery disease,
cancer, diabetes, obesity, and hypertension.
Economics, politics, or available food supply in developing countries.
©2002 Learning Zone Express
Meal Planning Basics
A vegetarian meal plan needs to meet the same standards as any
other diet. It needs to have balance, variety, and moderation.
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Nutrient needs of a Vegetarian Meal Plan include:
 Water
 Macronutrients
• Carbohydrate
• Protein
• Fat
 Micronutrients
• Vitamins
• Minerals
In addition to nutrient needs, a vegetarian
meal plan should provide adequate calories to support growth
or maintain body tissue.
©2002 Learning Zone Express
The Importance of Water
50-60% of the human body’s weight is water.
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The body needs water to:
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Dietary Water Recommendation:
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Allow for the digestion of food.
Carry nutrients from the stomach & small intestines to
the circulatory system (i.e. blood).
Carry waste out of the body (i.e. urine).
Regulate body temperature.
Make substances which help to lubricate joints.
6-8 servings (8 fl. oz) per day.
©2002 Learning Zone Express
Carbohydrates
Carbohydrates are the bodies major source of
energy. All tissues and organs in the body rely on
the energy (or calories) from carbohydrates to work.
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There are two type of Carbohydrates:
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Simple Carbohydrates (sugars)
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Complex Carbohydrates (starches)
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Food Sources: Fruits, fruit juices, milk, sweets, soda,
jams and jellies.
Food Sources: Vegetables, grains, rice, legumes, and pasta.
Carbohydrate-rich foods also are an excellent source of
several micronutrients like Vitamins B & C, beta-carotene,
magnesium and potassium.
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Proteins
 Proteins
are made up
of small units called amino acids.
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different amino acids are needed by
the body to build and repair protein
structures.
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Non-Essential Amino Acids - 11 amino
acids that the body can produce.
Essential Amino Acids - 9 amino acids that
must be supplied to the body through the diet.
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Essential Amino Acids
Essential amino acids can be found both
in animal and plant-based foods.
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Animal protein food sources provide “complete”
proteins or foods which contain enough of the 9
essential amino acids to support the work of the body.
The protein found in plant foods are considered
“incomplete” proteins.
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When plant foods are combined with other plant foods, all 9
essential amino acids can be consumed. This combining of
plant foods is referred to as eating “complementary” proteins.
In a well-planned, well-balanced vegetarian diet — including
whole grains, legumes, rice, nuts, seeds, vegetables and fruits
— incomplete proteins are combined throughout the day to
provide the body with all the necessary “complete” proteins.
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“Complementary Proteins”
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Examples of plant-based foods
which when combined with other plant-based
foods provide all 9 essential amino acids:
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Oatmeal and almonds.
Peanut butter and whole-wheat bread.
Beans and rice.
Rice and milk.
Corn tortillas and beans.
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Fats
Fat is a major source of energy (calories) in many Western diets.
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Fat provides flavor and texture to foods.
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Fat is also important in various body functions,
including:
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Allowing vitamins A, D, E & K to get from the stomach into the
bloodstream.
Providing the body’s internal organs with cushioning.
Slowing the time it takes for food to pass through the gastrointestinal tract.
Providing essential fatty acids which are needed for all cell
membrane structures.
Food sources of essential fatty acids include: vegetable oils,
nuts & seeds, and fish.
©2002 Learning Zone Express
Vitamins & Minerals
 The
typical American diet is
based on meat eating.
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Many adults who have grown up in meateating households believe that cutting meat out
of the diet will lead to nutritional deficiencies.
However, this is not the case in well-planned
plant based diets.
Nonetheless, nutrients which do need special
attention in plant-based diets include:
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Iron, Calcium, Vitamin B12, and riboflavin.
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Iron
The most common nutrient deficiency in the U.S. is iron deficiency
anemia, occurring most frequently in adolescent girls, pregnant
women, infants and children 5 years of age or younger.
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Iron is needed in the body to transport oxygen (from the
lungs to the body’s cells) via the hemoglobin molecule.
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Iron is found in animal products including meat, fish
and poultry.
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Iron is also found in:
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Legumes - dried beans, peas & lentils.
Iron-fortified grains.
Spinach and other greens.
Prunes
Small amounts in vegetables and eggs.
©2002 Learning Zone Express
Calcium
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Calcium has many roles in the human body.
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Non-dairy food sources of calcium include:
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It helps build and maintain bones and teeth, and also
helps the heart, muscles, and nerves to work properly.
A lack of calcium in the diet can cause a loss of bone
calcium (which can lead to osteoporosis) and
increased blood pressure (hypertension).
Calcium-fortified soy milk products, calcium-fortified
rice milks, and calcium-fortified orange juice.
Moderate amounts of calcium are also found in tofu,
legumes, nuts and seeds, and many vegetables.
©2002 Learning Zone Express
Vitamin B12
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Vitamin B12 is necessary for cell division and
the normal development and function of the
nervous system.
Vitamin B12 comes primarily from animal
tissues, including egg yolks, and dairy
products, making it a nutrient of significance
for vegans.
Vitamin B12 can be found in fortified foods,
such as breakfast cereals, soy milk, or
nutritional yeast.
©2002 Learning Zone Express
Riboflavin
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Riboflavin is necessary for growth and
generation of new tissue as it allows the
body’s cells to use dietary carbohydrate,
protein and fat for energy.
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Good food sources of riboflavin include:
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Milk and dairy products.
Organ meats, red meats, eggs, green leafy vegetables,
and fortified grains contain small amounts of riboflavin.
Vegans may require a dietary supplement to
meet the body’s need for riboflavin.
©2002 Learning Zone Express
Challenges for Vegetarians
 Dinner
at friend’s or extended family
member’s homes.
 Eating
in restaurants.
 Eating
on the road.
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Many fast food places do not
offer a wide range of
vegetarian food options.
©2002 Learning Zone Express
You’re the Expert
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You decide to have friends over for dinner on Friday
night. You invite several classmates, including the
new girl in class named Kate. You learn that Kate is
a vegan. What will you prepare for dinner and how
will you go about making sure that Kate, as well as
your other friends, feel comfortable with the meal.
Discuss your plans in small groups and then present
your dinner plans to the class.
©2002 Learning Zone Express
Vegetarianism Quiz
Choose the best answer to the following questions.
1. A person may choose a vegetarian diet based on:
a. Environmental beliefs.
b. Heath reasons.
c. Ethical beliefs.
d. All of the above.
2. Lacto-Vegetarians include_______in their meal plan.
a. Animal products.
b. Dairy products.
c. Eggs.
d. Fish.
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Vegetarianism Quiz
3. Carbohydrates, protein & fat are:
a. Micronutrients.
b. Calories.
c. Complete proteins.
d. Macronutrients.
4. Vegans:
a. Do not eat vegetables.
b. Eat only red meat.
c. Eat eggs.
d. Avoid eating animal products.
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©2002 Learning Zone Express
Vegetarianism Quiz
5. Many are concerned that vegetarians
will lack_____ in their diets.
a. Iron.
b. Vitamin B12.
c. Calcium.
d. All of the above.
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Applying What You Know
Choose one of the following assignments to complete outside of class.
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Create a 3-day meal plan for a vegan diet. Be sure to meet the daily
nutritional requirements each day. For extra credit, try out your meal plan
and present your results to the class.
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Write a review of a restaurant as if you were a food critic for a
vegetarian magazine (including scoring the restaurant). Visit a local
restaurant, ask about the vegetarian choices and analyze what the
restaurant has to offer.
 Would you choose to eat there if you were a vegetarian?
 What would you order?
 Was the waitress helpful in answering your questions regarding the
vegetarian options?
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Create a poster showing the vegetarian choices at your school’s
food service. Interview your school’s food service director. Ask him or
her about the vegetarian options available at your school. Add
suggestions you may have for improving the food service.
©2002 Learning Zone Express
Exploring the Web
Here are some suggested sites you and your class may
want to investigate for more information on nutrients.
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http://www.ivu.org/
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http://www.vrg.org/
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International Vegetarian Union
The Vegetarian Resource Group
http://vegweb.com/
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Veggies Unite!
Teachers: Please note that these addresses are constantly changing and being
updated. You may need to revise this list.
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©2002 Learning Zone Express