Download Vegetarian Diet

Vegetarian Diet
Yoga 11: Nutrition Module
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)
Here are some of the reasons that people may
choose vegetarian eating…

Health

Environmental concerns

Ethical/moral reasons

Religion

Economic concerns
Vegetarian styles of eating exclude animal
products to varying degrees…

Lacto-ovo Vegetarians eat both eggs and milk products
–
Lacto = milk
Ovo = egg

Lacto Vegetarians include milk

Vegan exclude all animal products
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)
Canada’s Food Guide

Vegetarian eating needs to be well-planned to include foods from each
food group.

Vegetarians may need to pay special attention to…
Milk and Alternatives

Calcium and Vitamin D
Meat and Alternatives

Protein, Iron, Zinc, Vitamin B12
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
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
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.
MEAT ALTERNATIVES
LEGUMES (dried peas, beans and lentils)
–
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–
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Kidney beans
White beans
Soy beans
Romano
Navy
Fava
Chickpeas/Garbanzo beans
Lentils
Lima Beans
Split peas
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.
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
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
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
Vegetarian Food Guide Rainbow

Food Groups
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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
Vegetarian Food Guide Rainbow: Tips


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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
Vegetarian Food Guide Rainbow: Tips


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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/vitamind-winter.html
*Safe levels of sun exposure are
unknown