1. 1 Vegetarian Choices Chapter 16 Page 215

2. 2 Eating The Vegetarian Way Lacto-ovo-vegetarians – eat dairy foods and eggs in addition to foods from plant sources Lacto-vegetarian – eat dairy foods in addition to foods and from plant sources

3. 3 Ovo-vegetarians –eat eggs in addition to foods from plant sources Vegans – eat only foods from plant sources

4. 4 Some people are “part-time” vegetarians Have meat only once in awhile Reasons to be vegetarian: 1 – religious 2 – cultural 3 – healthy eating style

5. 5 Health Connection Matter of food choices Well planned vegetarian diet offers low fat and low cholesterol eating Vegetarian eating plans are always more healthful however Plan that lacks variety may come up short on nutrients

6. 6 Nutrition for Vegetarians Choose a diet with plenty of grains, veggies and fruits Eat the recommended daily amount

7. 7 Pyramid for Vegetarians Is flexible and be a guide for vegetarians Non-meat proteins: dry beans, peas, soy burgers, tofu, peanut butter, eggs, sunflower seeds Soy milk and soy yogurt To fill gaps they need extra serving from fruit, veggies, bread groups

8. 8 Vegetarian Nutrition Challenges Energy Meals are filling when high in fiber Children and teens may feel full before they get enough nutrients Include higher calories foods like peanut butter, dried fruits and nuts

9. 9 Protein Variety is the key Need to get all the essential amino acids Proteins in eggs, dairy fill need for lacto- ovo-vegetarians

10. 10 Calcium Lacto-vegetarian (dairy foods supply calcium) Can get calcium from dry beans, seed, certain veggies like broccoli, kale and mustard greens

11. 11 Vitamin D Milk fortified Vegans get from breakfast cereals and soy products

12. 12 Vitamin B 12 Eat eggs and dairy Vegans can get it from fortified foods, cereal, soy milk and soy burgers

13. 13 Iron Choose enriched, fortified and whole-grain cereals and breads, cry beans, seeds, dry fruits, and some dark green leafy veggies **to help body absorb iron you need vitamin C along with plant based sources of iron

14. 14 Zinc Whole grain breads, cereals, dry beans, nuts, seeds, wheat germ tofu Dairy also supplies zinc

15. 15 Planning Vegetarian Meals Full of colors, flavors, and aromas Include familiar foods and introduce new ones Vegetarian meals can be economical

16. 16 See page 219 for a Chart and menu ideas Take a cue from the Food Guide Pyramid Keep food variety in mind

17. 17 Adapting Traditional Recipes Use extra beans I place of meat in chili\ Substitute cooked beans or lentils in a casserole, top with nuts or seeds Add a variety of chopped veggies to meatless spaghetti cause Top pizza with extra veggies and crumbled soy burgers

18. 18 Use soy cheese Try crumbled tofu in place of ricotta cheese for lasagna Use soy milk or soy yogurt in baked goods

19. 19 Exploring Vegetarian Foods Try some plant based dishes from around the world Mujudarah is Saudi Arabian dish – made from rice, lentils and flavored with lemon, onion, and cumin

20. 20 Summary Vegetarian eating plans are named after the type of foods eaten and are chosen for many reasons. The Food Guide Pyramid can guide vegetarians as they make their own healthful eating plans. Vegetarian meals may include familiar foods or introduce you to new plant based dishes.

21. 21 Orange-Thyme Couscous 1 C orange juice ¾ C couscous ¼ C toasted walnuts 1 t dried thyme leaves Yield: 3 servings In tightly covered medium saucepan, bring orange juice to a boil. Stir in couscous and thyme. Remove from heat and cover pan. Let stand 5 minutes. Add walnuts and fluff couscous with a fork before serving.