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

Reasons People are Vegetarians 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 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

The China Study Dr. T. Colin Campbell, PhD

Reasons People are Vegetarians Health Religion Compassion for animals Belief in non- violence Family Act of independence from parents Weight loss Dislike of meat

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

Vegetarian Products Soy Products Soy meat alternatives Tofu Whole Soybeans Textured Soy Protein Tempeh Miso Soy Flour Soy Dairy Alternatives

Soy Meat Alternatives

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 Vegetarian Nutrition DPG Seventh-Day Adventist Dietetic Association Loma Linda University Vegetarian Resources MyPyramid.gov

Questions