AMY SCHILLER Eating a Healthy Vegan Diet. Veganism What is a vegan? Any person who abstains from...
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Transcript of AMY SCHILLER Eating a Healthy Vegan Diet. Veganism What is a vegan? Any person who abstains from...
AMY SCHILLER
Eating a Healthy Vegan Diet
Veganism
What is a vegan? Any person who abstains from
eating/using all animals & animal by-products Meat, dairy, eggs, honey Leather, wool, silk
Why Go Vegan?
Larger Implications of our food choices Animal Cruelty Environmentalism Labor Practices World hunger Feminism Health
Academy of Nutrition and Dietetics
Position Statement: “appropriately planned vegetarian diets,
including vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases”
Change in food consumption in the past 100 years in the U.S.
1900 2000
Sugar 5 lbs/year 170 lbs/year
Soft Drinks
0 53 gallons/year
Oils 4 lbs/year 74 lbs/year
Cheese 2 lbs/year 30 lbs/year
Meat 140 lbs/year
200 lbs/year
Homegrown Produce
131 lbs/year
11 pounds/year
Calories 2100 2757
The S.A.D Diet
7%
51%42%
Processed Foods
Animal Products
Fruits & Vegetables
Coincidence?
0
5
10
15
20
25
30
35
40
1976-1980 1988-1994 1999-2000 2006
Obese Adults >20 years of age
Health Benefits
Lower cholesterol Cholesterol is only found in animal
products Lower BMI Lower incidences
heart disease, diabetes, hypertension, cancer & osteoporosis
Increased consumption fiber, vitamins, minerals, antioxidants &
healthy fats
Myths About a Vegan Diet
Calcium Dairy also includes
saturated fats, cholesterol, hormones, antibiotics & pesticides
Sesame seeds, kale, collard greens, tofu, Ca+-fortified OJ & soymilk
Protein 10% of calories from protein athletes
Soy EBR proves soy does not act as estrogen in the
body
Breakfast: 1 cup Oatmeal 6
1 cup Soy Milk 7
1 medium Bagel 10
Lunch: 2 slices Whole Wheat Bread 7
1 cup Vegetarian Baked Beans 12
Dinner: 5 oz firm Tofu 12
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
Snack: 2 Tbsp Peanut Butter 8
6 Crackers 2
TOTAL 77 grams
Protein Recommendation for Male Vegan 63 grams
[based on 0.9 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]
Breakfast: 2 slices Whole Wheat Toast 7
2 Tbsp Peanut Butter 8
Lunch: 6 oz Soy Yogurt 6
2 Tbsp Almonds 4
1 medium Baked Potato 3
Dinner: 1 cup cooked Lentils 18
1 cup cooked Bulgur 6
Snack: 1 cup Soy Milk 7
TOTAL 59 grams
Protein Recommendation for Female Vegan 52 grams
[based on 0.9 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female]
Being a Smart Vegan
Risks Appropriately planned diets
Coke, Fritos & Swedish Fish Vitamin B12 can be low in some
vegans Fortified soy & almond milks, cereal,
tempeh, tofu, nutritional yeast, supplements
How Do I Start?
Slowly: Meatout Monday3 Favorite Veg MealsBecome your own personal chef
How to Go Vegan
Be a smart shopper Explore the produce section of your local
store Find the Natural Foods section Visit your local Farmer’s Markets
Living Your Life Vegan
Imagine Vegan Café Balewa’s Vegan Gourmet Cosmic Coconut The Love Shack Jasmine’s Thai & Vegetarian
Restaurant R.P. Tracks Whole Foods Market
Forks Over Knives
http://youtu.be/O7ijukNzlUg
Be a Superhero!
Save the World… Improve your health Save the Earth Protect the animals Feed the world
…One Bite at a Time!
Thank You!
Resources
For your health: http://www.pcrm.org/
http://engine2diet.com/ http://www.vegforlife.org/
For the animals: http://www.farmsanctuary.org/
http://www.farmusa.org/ http://www.mercyforanimals.org/
For the earth: http://www.earthsave.org/
For help on what to eat: http://www.meatoutmondays.org/index.php http://vegweb.com/ http://www.theppk.com/