Vegetarian Diet Yoga 11: Nutrition Module

At the end of this presentation, you will have a better understanding of: Why people choose vegetarian diets Different types of vegetarian diets Nutrients to focus on when planning a vegetarian diet Options for Meat alternatives (legumes, soy foods, nuts and seeds)

Here are some of the reasons that people may choose vegetarian eating… Health Environmental concerns Ethical/moral reasons Religion Economic concerns

Vegetarian styles of eating exclude animal products to varying degrees… Lacto-ovo Vegetarians eat both eggs and milk products – Lacto = milk Ovo = egg Lacto Vegetarians include milk Vegan exclude all animal products

Health Benefits of Vegetarian Eating: Well planned vegetarian eating can reduce the risk of: Obesity Heart Disease (High Blood Pressure, Coronary Artery Disease) Cancer (particularly colorectal cancer)

Canada’s Food Guide Vegetarian eating needs to be well-planned to include foods from each food group. Vegetarians may need to pay special attention to… Calcium and Vitamin D Protein, Iron, Zinc, Vitamin B12 Milk and Alternatives Meat and Alternatives

Well Balanced Meatless Meals Choose Milk Products and Calcium-rich foods: Milk Products (milk, yogurt, cheese) Fortified soy milk Calcium-fortified tofu Bok choy, kale, broccoli, chinese cabbage, mustard greens, collards, okra Almonds, almond butter, sesame tahini Juices with calcium added Beans Only fluid milk and fortified soy milk has Vitamin D

Well Balanced Meatless Meals: Protein Choose Meat Alternatives and Protein-rich foods: Legumes (dried peas, beans and lentils) Tofu Soy foods Nuts and seeds Textured Vegetable Protein (TVP) Veggie “meats” Grains and cereals

Well Balanced Meatless Meals: Iron Choose Meat Alternatives and iron-rich foods: Legumes (dried peas, beans and lentils) Tofu Dried fruit Enriched cereals and breads Enriched pasta Nuts Dark green leafy vegetables NOTE: Iron from plant sources is absorbed better when eaten with a source of Vitamin C Iron from plant foods is less well absorbed. Vegetarians need to eat more iron.

MEAT ALTERNATIVES LEGUMES (dried peas, beans and lentils) – Kidney beans – White beans – Soy beans – Romano – Navy – Fava – Chickpeas/Garbanzo beans – Lentils – Lima Beans – Split peas

Tofu and Other Soy Foods Tofu: soybeans are mashed and liquid is drained (“soymilk”); “curd” remains Soybeans are not a good source calcium naturally; calcium can be added Other soy foods – soy flour, soy “nuts”, soy “cheese”, soy “meats” etc.

More about Tofu… Bland flavour; absorbs the flavour of other ingredients, sauces Firm tofu is packed in water and must be refrigerated – change water every second day once opened –use within one week Firm tofu can be frozen Soft/silken tofu great for desserts, sauces, soups

Soy Milk Look for types that are “fortified” with calcium and Vitamin D Often used by those with milk allergy or lactose intolerance (soy milk is lactose-free) Use in cooking or for drinking

Nuts and Seeds Nuts Almonds or almond butter Filberts/Hazelnuts Walnuts Brazil nuts Pine nuts Seeds Flax seeds Sesame seeds or tahini Sunflower and Pumpkin seeds

Vegetarian Food Guide Rainbow Food Groups – Grains: 6 servings – Vegetables: 4 servings – Fruits: 2 servings – Legumes, nuts and other protein-rich foods: 5 servings – Fats: 2 servings – Calcium-rich foods: 8 choices from within other food groups

Vegetarian Food Guide Rainbow: Tips Choose a variety of foods minimum The number of servings are minimum A calcium-rich serving provides 10% of requirements Include 2 servings of omega-3 fats per day Servings of nuts and seeds may be used in place of fat servings

*Safe levels of sun exposure are unknown Vegetarian Food Guide Rainbow: Tips Be sure to get adequate daily Vitamin D from sun exposure* or through fortified foods or supplements. Include at least 3 good food sources of Vitamin B-12 daily If you include sweets or alcohol in your diet, do so in moderation d-winter.html