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Vegetarian Diets. By Sea Lee & Yvonne Zhang. What is “ Vegetarian Diets “. 4 Types of Vegetarian diet. Vegan : use no animal products at all Lacto Vegetarian : Vegetarians that use dairy Lacto-ovo Vegetarian : Vegetarians that use dairy and eggs

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Vegetarian Diets

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vegetarian diets

Vegetarian Diets


Sea Lee & Yvonne Zhang

4 types of vegetarian diet
4 Types of Vegetarian diet
  • Vegan :use no animal products at all
  • Lacto Vegetarian: Vegetarians that use dairy
  • Lacto-ovo Vegetarian :Vegetarians that use dairy and eggs
  • Semi Vegetarians :Those that just avoid meats and maybe chicken but eat fish and dairy
what s so good about it
What's so good about it?
  • naturally low in saturated fats
  • higher in fiber
  • Contain vital B-vitamins and folic acid

( help every organ of the body work better )

  • Less calories intake than meat and poultry eater
  • Environmental conservation
are vegetarians really healthier in the long run
Are vegetarians really healthier in the long-run?
  • Plant-eaters and fish-eaters tend to live longer and healthier lives
        • obesity
        • type II diabetes
        • hypertension
vegetarians have a lower incidence of cancer
Vegetarians have a lower incidence of cancer
  • breast cancer
  • Lung cancer
  • colonic cancer
a variety of protein containing foods
split peas


beans and assorted legumes

tofu and other

soy foods




peanut butter,

and veggie "meats”

A variety of Protein-Containing foods
nutritional value of soymilk
Nutritional Value of Soymilk
  • an excellent source of high-quality protein, B-vitamins and iron.
  • fortified soymilk is a good source of calcium, vitamin D and vitamin B-12.
  • A good choice for people who are lactose intolerant.
  • An alternative for those who are allergic to cow's milk.
what is tofu
what is tofu?
  • Tofu is an important product of soybeans.
  • Tofu is rich in proteins, vitamins, and minerals.
  • It is low in calories and saturated fats.
  • It is entirely free of cholesterol.
italian style tofu with tomatoes
Italian-style TOFU with tomatoes
  • Ingredients:
  • 3 cakes tofu (1/2 lb, 225g each)
  • Salt and pepper
  • 3tripe tomatoes or 1 lb. (450g) canned, peeled tomatoes
  • 1 clove garlic
  • 3 shallots
  • 1 onion
  • 3tablespoons butter
  • 1 tablespoon tomato paste
  • ½ cup dry white wine
  • ½ cup water
  • 2 bouillon cubes
  • 1day leaf
  • Four for dusting
  • Minced parsley for garnishing
the method of cooking italian style tofu with tomatoes
The method of cooking Italian-style tofu with tomatoes
  • 1. Sprinkle salt and pepper over tofu and let stand until the water comes out, drain in a colander
  • 2. Peel tomatoes, cut in half, and squeeze firmly to remove seeds.
  • 3. Peel garlic and shallots: mince, keeping them in separate piles, cut onion into thin slices.
  • 4. In a heavy saucepan, heat 1 ½ tablespoons each of the olive oil and butter. Fry the onion and shallots until golden. Stir in the garlic and tomato paste and cool for several more minutes.
  • 5. Add the wine and bring to a boil. Then add ½ cup water, the bouillon cubes, bay leaf, and tomatoes.
  • 6. Cut the tofu into ½-inch (1.5cm) slices: dust with flour.
  • 7. In a second pan, heat the remaining 1 ½ tablespoons olive oil and butter.
  • 8. Slide the tofu the tomato-sauce, and simmer over low heat until the sauce thickens. Serve sprinkled with minced parsley.
a good website for cooking tofu
A good website for cooking tofu

suggestions from the fda
suggestions from the FDA
  • vitamin B12: fortified soy beverages and cereals
  • vitamin D: fortified soy beverages and sunshine
  • calcium: tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and calcium-enriched soy beverages, grain products and orange juice.
  • iron: legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole wheat. Iron absorption is improved by vitamin C, found in citrus fruits/juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins.
  • zinc: whole grains (especially the germ and bran), whole wheat bread, legumes, nuts and tofu.
  • protein: tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables.
  • Take the time to learn how to make healthy choices.
  • Choose a diet that is well balanced, varied and meets energy and nutrient needs.
  • Try soaking and cooking dried peas and beans ahead of time or use tofu, canned legumes and convenience foods.
  • Spend extra time in the store choosing foods to fit your meal plan.
  • Make a habit of trying one new vegetable or fruit a month.