1. Vegetarian Diets By Sea Lee & Yvonne Zhang

2. What is “ Vegetarian Diets “

3. 4 Types of Vegetarian diet  Vegan : use no animal products at all  Lacto Vegetarian: Vegetarians that use dairy  Lacto-ovo Vegetarian : Vegetarians that use dairy and eggs  Semi Vegetarians : Those that just avoid meats and maybe chicken but eat fish and dairy

4. What's so good about it?  naturally low in saturated fats  higher in fiber  Contain vital B-vitamins and folic acid ( help every organ of the body work better ) ( help every organ of the body work better )  Less calories intake than meat and poultry eater  Environmental conservation

5. Are vegetarians really healthier in the long-run?  Plant-eaters and fish- eaters tend to live longer and healthier lives obesity obesity type II diabetes type II diabetes hypertension hypertension

6. Vegetarians have a lower incidence of cancer breast cancerbreast cancer Lung cancerLung cancer colonic cancercolonic cancer

7. A variety of Protein-Containing foods  split peas  lentils  beans and assorted legumes  tofu and other soy foods soy foods  grains  cereals,  nuts,  peanut butter,  and veggie "meats”

8. The FDA recommends: 25 grams of soy protein a day to reduce blood cholesterol levels

10. Nutritional Value of Soymilk  an excellent source of high-quality protein, B-vitamins and iron.  fortified soymilk is a good source of calcium, vitamin D and vitamin B-12.  A good choice for people who are lactose intolerant.  An alternative for those who are allergic to cow's milk.

11. Nutrients in 8 ounces of plain soymilk:

12. what is tofu?  Tofu is an important product of soybeans.  Tofu is rich in proteins, vitamins, and minerals.  It is low in calories and saturated fats.  It is entirely free of cholesterol.

13. Italian-style TOFU with tomatoes  Ingredients:  3 cakes tofu (1/2 lb, 225g each)  Salt and pepper  3tripe tomatoes or 1 lb. (450g) canned, peeled tomatoes  1 clove garlic  3 shallots  1 onion  3tablespoons butter  1 tablespoon tomato paste  ½ cup dry white wine  ½ cup water  2 bouillon cubes  1day leaf  Four for dusting  Minced parsley for garnishing

14. The method of cooking Italian-style tofu with tomatoes  1. Sprinkle salt and pepper over tofu and let stand until the water comes out, drain in a colander  2. Peel tomatoes, cut in half, and squeeze firmly to remove seeds.  3. Peel garlic and shallots: mince, keeping them in separate piles, cut onion into thin slices.  4. In a heavy saucepan, heat 1 ½ tablespoons each of the olive oil and butter. Fry the onion and shallots until golden. Stir in the garlic and tomato paste and cool for several more minutes.  5. Add the wine and bring to a boil. Then add ½ cup water, the bouillon cubes, bay leaf, and tomatoes.  6. Cut the tofu into ½-inch (1.5cm) slices: dust with flour.  7. In a second pan, heat the remaining 1 ½ tablespoons olive oil and butter.  8. Slide the tofu the tomato-sauce, and simmer over low heat until the sauce thickens. Serve sprinkled with minced parsley.

15. A good website for cooking tofu http://www.recipegoldmine.com/tofu/tofu.html

16. suggestions from the FDA  vitamin B12: fortified soy beverages and cereals  vitamin D: fortified soy beverages and sunshine  calcium: tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and calcium-enriched soy beverages, grain products and orange juice.  iron: legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole wheat. Iron absorption is improved by vitamin C, found in citrus fruits/juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins.  zinc: whole grains (especially the germ and bran), whole wheat bread, legumes, nuts and tofu.  protein: tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables.

17. SUGGESTIONS:  Take the time to learn how to make healthy choices.  Choose a diet that is well balanced, varied and meets energy and nutrient needs.  Try soaking and cooking dried peas and beans ahead of time or use tofu, canned legumes and convenience foods.  Spend extra time in the store choosing foods to fit your meal plan.  Make a habit of trying one new vegetable or fruit a month.

18. Questions???

19. Thank you!!!