CoRr e c t iOn S 1:30 class FINAL Fri., June 26 at 1:45pm 3:30 class FINAL Thurs., June 25 at 4pm

It’s clear why Clara Belle recommends a vegetarian diet. Think-Pair-Share-other reasons Taste Availability Environmental Concerns Cultural- Religious Reasons Affordability Animal Rights

Vegetarian Variations Lacto Ovo …. No animal flesh Includes dairy/eggs…often high fat! Macrobiotic, Pescetarian??, Frutarian… etc.! Vegan……No animal flesh or by-products Fruits, veggies, grains, nuts, beans, seeds A common diet, but typically not by choice Can be a very healthy diet

Think. Pair. Share. Vegan health advantages?? Vegan health concerns?? Low sat fat No cholesterol High fiber Phytochemical rich Relatively cheap Low calorie density High nutr. density Smart choice for environment and our health Iron and Zinc Beans, whole grain, fortified food, supps* Vitamin B-12 Fortified food, supps* Vitamin D Fortified dairy/soy/cereals, sun, supps* Calcium Beans, leafy greens, most tofu, fortified food, supps* Isn’t protein a major concern too?

Yes Affirmative! No problem!! Of course!!! But….what about my mom? She’s way huge. Can she really get ALL the protein needed from plants?

Best diet sources of protein Nuts Grains Legumes – beans Animal flesh Eggs Dairy products Protein supplements Note: often unneeded easy to overdose $$$

Source of protein…Plant or Animal…determines quality ! Nuts Grains Legumes – beans Animal flesh Eggs Dairy products Protein supplements whey, casein soy

High or low, how do you know? High Quality EAA mix matches human need Animal products and soy (engineered) aka complete Low Quality EAA mix ≠ our need Plant products… grains, nuts, beans, seeds aka incomplete so must combine protein sources

Solution: Protein Complementation (PC) Grains + Legumes (beans) Grains…rice, corn, barley, oat, wheat… Beans…pinto, soy, black, garbanzo… Think. Pair. Share. Meal example Write a PC meal example on the board Include portion size and grams protein Use My Fitness Pal US favorite PBJ 18 grams protein 2T. pb + 2 slices Dave’s Killer bread

Rice and Beans

Corn (grain) and Black Eye Peas

Garbanzos + Wheat (Hummus and Pita)

Think. Pair. Share. Why is it better for the environment if we eat a plant-based diet? Take a break. Be back in ~10

Water/Arable Land: Finite Resources Agriculture is largest US/global H 2 O consumer 85-90% U.S. agricultural land/H 2 O used for animal production – pasture – grain (corn/soy) acreage (most to cattle in feedlots)

Environmental impact varies by food choice 2050 global pop ~9 B; adding ~80M/yr. Given opportunity, most choose meat-based diet This diet is resource greedy Adequate resources to produce meat-based diet will be unlikely Topsoil Fossil Fuel Water

For every 100 cal of grain fed to animals ….. 40 new calories of MILK 22 new calories of EGG 12 of CHICKEN 10 of PORK 3 of BEEF Feedlots

Beef: The Impact What does it take to make a pound (16 oz.) burger? aka ‘4x4’ or ‘Double Big Mac’ – ~10 pounds of grain (corn/soy) – ~100 pounds of topsoil – ~ 2, 500 gallons water

‘Thneeds’ Plan for the future…meat consumption habits will change as resources for production become scarce. Improve the balance between your ‘needs’ vs. ‘wants’. Reduce/eliminate energy intensive, wasteful food products. Reap benefits of diet better for you/environment; Become more food secure in the process. The things you THINK you need!

Think. Pair. Share. Identify two realistic ways you can eat more like a vegan.

Veg Up Try a Meatless Monday Switch from cow’s milk to soy milk Reduce portion/frequency of meat-based meals Buy local, organic meats and/or 100% pasture fed beef, not feed-lot beef. Challenge yourself! Eat vegan one day/meal prior to Nutrition 10 final. R eM e m B e r 1:30 class final Fri., June 26 at 1:45pm 3:30 class final Thurs, June 25 at 4pm