Download Vegetarian Food & Culture

Vegetarian Food & Culture
Katie Miner, MS, RD, LD
Food and Nutrition Club
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Pancake Breakfast
Today from 8:00am - 11:00am in Niccolls
101 (Foods Lab)!!!
2 pancakes (original or chocolate chip),
scrambled eggs, and orange juice for only
$3.00
Toppings include: butter, syrup, light
syrup, berries, chocolate chips, whipped
cream, and peanut butter.
Objectives
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Provide a background to vegetarian diets
Share personal experiences as a vegetarian
Offer tips for working with vegetarians
Discuss vegetarian products available
Offer tips for changing to a vegetarian diet
Provide resources for more information on
vegetarian diets
Reasons People are Vegetarians
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Health
“A healthy vegetarian diet is one in which a
variety and abundance of plant-based foods
are primarily consumed.”
-LLU Vegetarian Food Guide
Health Benefits
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Healthier body
weight
Increased fiber intake
Decreased fat and
saturated fat intake
Lower blood pressure
Decreased risk of
heart disease
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Decreased risk of
cancer
Increased soy intake
The China Study
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Dr. T. Colin Campbell, PhD
Reasons People are Vegetarians
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Health
Religion
Compassion for
animals
Belief in nonviolence
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Family
Act of
independence from
parents
Weight loss
Dislike of meat
Types of Vegetarians
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Semi-Vegetarians
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Lacto-Ovo Vegetarians
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Usually eat only fowl and fish
Most common
Do not eat any animals
Eat eggs and dairy products
Total Vegetarians (Vegans)
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Eat no animal products
Other Variations
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Raw Vegetarians
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Fruitarians
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Eat only raw food
Eat only fruit, fruit-like vegetables (tomatoes
and cucumbers) and sometimes seeds and
nuts.
Flexitarians
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Vegetarians who eat meat
Personal Experiences
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Lacto-Ovo Vegetarian
Seventh-day Adventist Culture
Parent’s Influence
Reactions
Interacting with Non-Vegetarians
Eating Out
Traveling
Working with Vegetarians
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Don’t make assumptions
Avoid criticism and judgment
Recognize positive aspects of chosen diet
Assist in planning a nutritionally adequate
diet that fits values
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Use vegetarian food guides
Point out problem nutrients and where to find
them
Nutrient Checklist
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Protein
Calcium
Vitamin D
Vitamin B12
Iron
Zinc
Omega-3 Fatty Acids
Vegetarian Products
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Soy Products
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Soy meat
alternatives
Tofu
Whole Soybeans
Textured Soy
Protein
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Tempeh
Miso
Soy Flour
Soy Dairy
Alternatives
Soy Meat Alternatives
Vegetarian Foods
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Quorn
Plants
Grains
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Quinoa
Gluten
Beans
Nuts & Seeds
Vegetables
Fruits
Changing to a Vegetarian Diet
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Examine your current diet
Revise your current recipes substituting
meat with vegetarian products
Find new recipes in cookbooks or on the
internet
Make a list of vegetarian meals you can eat
away from home
Try new products
Changing to a Vegetarian Diet
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Base your diet on plant foods – include a
variety
Be creative
Plan a meal around a vegetable
Eat a variety of foods
Try ethnic dishes
Use cheese, yogurt, legumes, nuts, and soy
products to provide adequate protein
Resources
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Vegetarian Resource Group
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Vegetarian Nutrition DPG
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www.sdada.org
Loma Linda University Vegetarian Resources
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www.vegetariannutrition.net
Seventh-Day Adventist Dietetic Association
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www.vrg.org
http://www.llu.edu/llu/nutrition/veg.html
MyPyramid.gov
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http://www.mypyramid.gov/tips_resources/vegetarian_diets.html
Questions