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Vegetarian Food & Culture. Katie Miner, MS, RD, LD. Food and Nutrition Club. 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
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Vegetarian Food & Culture Katie Miner, MS, RD, LD
Food and Nutrition Club 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 • 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
Health Reasons People are Vegetarians “A healthy vegetarian diet is one in which a variety and abundance of plant-based foods are primarily consumed.” -LLU Vegetarian Food Guide
Healthier body weight Increased fiber intake Decreased fat and saturated fat intake Lower blood pressure Decreased risk of heart disease Decreased risk of cancer Increased soy intake Health Benefits
The China Study • Dr. T. Colin Campbell, PhD
Health Religion Compassion for animals Belief in non-violence Family Act of independence from parents Weight loss Dislike of meat Reasons People are Vegetarians
Types of Vegetarians • Semi-Vegetarians • Usually eat only fowl and fish • Lacto-Ovo Vegetarians • Most common • Do not eat any animals • Eat eggs and dairy products • Total Vegetarians (Vegans) • Eat no animal products
Other Variations • Raw Vegetarians • Eat only raw food • Fruitarians • Eat only fruit, fruit-like vegetables (tomatoes and cucumbers) and sometimes seeds and nuts. • Flexitarians • Vegetarians who eat meat
Personal Experiences • Lacto-Ovo Vegetarian • Seventh-day Adventist Culture • Parent’s Influence • Reactions • Interacting with Non-Vegetarians • Eating Out • Traveling
Working with Vegetarians • Don’t make assumptions • Avoid criticism and judgment • Recognize positive aspects of chosen diet • Assist in planning a nutritionally adequate diet that fits values • Use vegetarian food guides • Point out problem nutrients and where to find them
Nutrient Checklist • Protein • Calcium • Vitamin D • Vitamin B12 • Iron • Zinc • Omega-3 Fatty Acids
Soy Products Soy meat alternatives Tofu Whole Soybeans Textured Soy Protein Tempeh Miso Soy Flour Soy Dairy Alternatives Vegetarian Products
Vegetarian Foods • Quorn • Plants • Grains • Quinoa • Gluten • Beans • Nuts & Seeds • Vegetables • Fruits
Changing to a Vegetarian Diet • 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 • 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 • Vegetarian Resource Group • www.vrg.org • Vegetarian Nutrition DPG • www.vegetariannutrition.net • Seventh-Day Adventist Dietetic Association • www.sdada.org • Loma Linda University Vegetarian Resources • http://www.llu.edu/llu/nutrition/veg.html • MyPyramid.gov • http://www.mypyramid.gov/tips_resources/vegetarian_diets.html
