Download File - Ms. Perez-Family and Consumer Sciences

The Vegetarian
Way
What are vegetarians?
• a person who does not eat meat, and
sometimes other animal products,
especially for moral, religious, or health
reasons.
Why?
• Health
• Environment-Top Soil Depletion
• Ethics-Love for animals
• World Hunger-Annually, an acre
of land can produce 40,000 pounds
of potatoes, 50,000 pounds of tomatoes, or a
paltry 250 pounds of beef.
Vegetarians and
MyPlate
• Consume the right amount of food for
caloric needs
• Focus on protein, iron, calcium, zinc,
vitamin B12
Protein
• important functions in the body and is
essential for growth and maintenance.
• Protein needs can easily be met by eating
a variety of plant-based foods.
• Examples: beans, nuts, nut butters, peas,
and soy products (tofu, tempeh, veggie
burgers).
• Milk products and eggs are also good
protein sources for lacto-ovo vegetarians.
Iron
• functions primarily as a carrier of oxygen
in the blood.
• Examples: iron-fortified breakfast cereals,
spinach, kidney beans, black-eyed peas,
lentils, turnip greens, molasses, whole
wheat breads, peas, and some dried fruits
(dried apricots, prunes, raisins).
Calcium
• used for building bones and teeth and in
maintaining bone strength.
• Examples: calcium-fortified soymilk,
calcium-fortified breakfast cereals and
orange juice, tofu made with calcium
sulfate, and some dark-green leafy
vegetables (collard greens, turnip greens,
bok choy, mustard greens).
Zinc
• necessary for many biochemical reactions
and also helps the immune system
function properly.
• Examples: types of beans (white beans,
kidney beans, and chickpeas), zincfortified breakfast cereals, wheat germ,
and pumpkin seeds.
• Milk products are a zinc source for lacto
vegetarians.
Vitamin B12
• Helps keep body’s nerve and blood cells
healthy
• Examples include milk products, eggs,
and foods that have been fortified with
vitamin B12.
• These include breakfast cereals, soymilk,
veggie burgers, and nutritional yeast
Ways to eat healthier
• Build meals around protein sources that
are naturally low in fat, such as beans,
lentils, and rice.
• Don't overload meals with high-fat
cheeses to replace the meat.
• Calcium-fortified soymilk provides calcium
in amounts similar to milk. It is usually low
in fat and does not contain cholesterol.
Base of vegetarian diet
Whole grains such as bread , wheat, rice,
cereal, pasta and corn
Legumes such as dried beans, peas and
nuts
Lentils and whole grains
• Vegetarians eat low on the food chain
because they eat plant sources instead of
the animal that eats the plant source to
develop the protein.
Types of Vegetarians
Lacto-ovo vegetarians- eat dairy foods &
eggs in addition to foods from plant
sources.
Lacto-vegetarian- eat dairy foods in addition
to foods from plant sources
Ovo-vegetarian- eat eggs in addition to
foods from plant sources
Other Types
Pesco vegetarians - eats fish but no other
meat;
Pollo vegetarians - eats poultry but no other
meat
Vegan- only eat foods from plant sources
Crossword puzzle
• And lab plan
Soybeans
Good source of protein and other nutrients,
can be made into hundreds of different
products
Examples
• Tofu is soybean curd that is cheeselike
and takes on the flavor of the food it is
cooked with.
• Tempeh is fermented soybean patty with
a nutty, or smoky flavor, can be marinated
or grilled.
More Examples
• Soy milk is made by processing soybeans, can
be used as a beverage or in cooking, also
comes as soy cheese, soy yogurt, and frozen
desserts.
• Textured Soy Protein (TSP) sold as dry
granules, when soaked in liquid has a
similar texture as a ground meat.
Adapting Recipes
Traditional meals can be modified by making
nutrient rich substitutions for meat, poultry, and
fish.
• Use extra beans in place of meat in chili
• Substitute cooked beans or lentils in casseroles, top with toasted
nuts or seeds.
• Use soy cheese in place of mozzarella
• Crumble tofu in place of ricotta cheese for lasagna
• Use soy milk or soy yogurt in baked goods
More examples of
vegetarian meals
• pasta primavera or pasta with marinara or
pesto sauce
• veggie pizza
• vegetable lasagna
• tofu-vegetable stir fry
• vegetable lo mein
• vegetable kabobs
• bean burritos or tacos
• Lab plan for black bean burgers, clean
fryers
Vegetarian Book q’s
• Pg. 210
• Lab plan for Black bean burgers