Vegetarianism Why did the tofu cross the road? To prove he wasn’t chicken
What do YOU know?
True or False… There is only one type of vegetarian
FALSE Lacto-Ovo Vegetarians Lacto- Vegetarians Ovo- Vegetarians Vegans
Why become a Vegetarian? Cheaper? Weight Loss? Trendy? Religious Beliefs Ethical Concerns Spirituality Health Reasons
True or False… Vegetarians easily meet all of their nutrient needs
Protein Not difficult to meet protein needs BUT plant sources do not provide all essential amino acids Need variety Beans, legumes, grains, nuts, seeds, tofu, eggs, meat substitutes
True or False… Vegetarians are at a greater risk of iron deficiency
Iron Plant sources not as well absorbed Dark green leafy vegetables, legumes, enriched or whole grains, dried fruits Eat with Vitamin C source
True or False… Vitamin B12 is only found naturally in animal products
Vitamin B12 Not found in plant sources Vegans need fortified foods, supplements or nutritional yeasts
Calcium If eliminating milk products Other Sources: Fortified soy milk, legumes, green leafy vegetables May need supplement
Vitamin D Mostly from fortified milk products Also from sunlight May need supplement
Other Nutrients of Concern Omega 3 Fatty Acids Eye, nerve & brain development Canola oil, ground flaxseed, soybeans, walnuts Zinc Growth, disease protection, wound healing Soy products, legumes, nuts, seeds, fortified cereals and grains
Who’s Eating What? Handout Identify the type of vegetarian eating style for which each meal listed would apply. We will take up as a class.
Handout: Tips for using the vegetarian food guide to plan meals
Canada’s Food Guide Meat & Alternatives Milk & Alternatives 1)Develop a well balanced vegetarian meal using Canada’s Food Guide 2)Try to choose a meal that addresses nutrients of concern for vegetarians 3)Classify what type of vegetarian would eat your meal
Thinking Question How would your life change if I told you that tomorrow YOU were going to wake up a vegan? Please explain in detail.