Take Out Your Journals You have 3 minutes to complete the vegetarian quiz in your journals

1. How often do you eat meat? a. About once a day b. Hardly ever or never c. Every meal 2. Animal welfare is: a. A very important issue for you b. Something you think about from time to time c. Not a concern of yours 3. Do you know where to find vegetarian foods? a. Sort of - you at least know the local health food store b. Not really c. Yes, you live in a fairly veggie friendly place 4. Do you personally know any vegetarians? 5. Have you ever tried to go vegetarian?

Vegetarian Health 9.NPA.2 Create strategies to consume a variety of nutrient dense foods and beverages in moderation.

Today’s Lesson 9.NPA.2.1 Plan vegetarian diets that are balanced and nutrient dense 9.NPA.2.1 Plan vegetarian diets that are balanced and nutrient dense We will discuss different types of vegetarians We will discuss different types of vegetarians Famous vegetarians Famous vegetarians Plan a healthy vegetarian meal Plan a healthy vegetarian meal

What is a vegetarian? A vegetarian is a person who eats mostly or only plant-based foods. A vegetarian is a person who eats mostly or only plant-based foods. There are several different types of vegetarians. There are several different types of vegetarians.

Lacto-Vegetarians Eat dairy foods in addition to foods from plant sources Eat dairy foods in addition to foods from plant sources No eggs No eggs

Ovo-Vegetarians Eat eggs and foods from plant sources Eat eggs and foods from plant sources No dairy– soy milk and soy cheese are often substitutes for dairy products No dairy– soy milk and soy cheese are often substitutes for dairy products

Lacto-Ovo Vegetarians Eat dairy and eggs in addition to foods from plant sources Eat dairy and eggs in addition to foods from plant sources No meat No meat No chicken No chicken No fish No fish

Vegan The strictest vegetarian The strictest vegetarian Eat only plant-based foods Eat only plant-based foods No animal products- meat, dairy, or eggs No animal products- meat, dairy, or eggs No gelatin– jell-o, gummy bears No gelatin– jell-o, gummy bears No honey No honey Even with clothing and cosmetics Even with clothing and cosmetics No leather No leather No animal testing No animal testing

Reasons for becoming vegetarian Religion Religion Hinduism, Buddhism, and Taoism Hinduism, Buddhism, and Taoism Culture Culture Economic reasons Economic reasons Parental preferences Parental preferences Health issues Health issues Concern over animal rights or the environment Concern over animal rights or the environment

Advantages Plant-based foods tend to be lower in saturated fat and cholesterol Plant-based foods tend to be lower in saturated fat and cholesterol Higher in fiber Higher in fiber May help reduce the risk of cardiovascular disease and some types of cancer May help reduce the risk of cardiovascular disease and some types of cancer

Disadvantages Lower in some nutrients Lower in some nutrients Protein, iron, calcium, zinc, some B vitamins Protein, iron, calcium, zinc, some B vitamins Some vegetarians may need to take dietary supplements to obtain all the nutrients Some vegetarians may need to take dietary supplements to obtain all the nutrients

Healthy Vegetarian Diet Important to consume a variety of foods Important to consume a variety of foods Vegetables, fruits, whole-grain foods Vegetables, fruits, whole-grain foods Nuts, legumes, eggs, and dairy products can help vegetarians consume enough protein Nuts, legumes, eggs, and dairy products can help vegetarians consume enough protein

Vegetarian Breakfast Whole grain English muffin Whole grain English muffin Peanut butter Peanut butter Banana Banana Cereal with milk or soy milk Cereal with milk or soy milk Eggs (ovo or lacto-ovo vegetarians) Eggs (ovo or lacto-ovo vegetarians)

Vegetarian Lunch Baked potato Baked potato Vegetarian chili Vegetarian chili Top with shredded cheese Top with shredded cheese Fresh fruit Fresh fruit Side salad Side salad Grilled cheese on whole wheat toast with tomato soup and carrot sticks Grilled cheese on whole wheat toast with tomato soup and carrot sticks

Vegetarian Dinner Pasta with veggies, tomato sauce, and mozzarella Pasta with veggies, tomato sauce, and mozzarella Burrito: tortilla, beans, cheese, rice, veggies Burrito: tortilla, beans, cheese, rice, veggies Fresh fruit Fresh fruit Cooked vegetables Cooked vegetables Salad Salad

Famous Vegetarians

Michael Jackson

Rosa Parks

Bob Marley

Coretta Scott King MLK’s wife was vegan MLK’s wife was vegan

Pink

Method Man

Carl Lewis

Jessica Alba

Assignment With a partner With a partner Come up with a healthy, nutrient-dense vegetarian meal Come up with a healthy, nutrient-dense vegetarian meal You can pick breakfast, lunch, or dinner You can pick breakfast, lunch, or dinner Keep in mind “My Plate” Keep in mind “My Plate” Make sure you pick foods from all groups Make sure you pick foods from all groups Protein (beans, nuts, tofu, eggs) Protein (beans, nuts, tofu, eggs) Dairy (soy milk, calcium enriched foods) Dairy (soy milk, calcium enriched foods) Grains (whole-grains) Grains (whole-grains) Fruit Fruit Vegetables Vegetables