Vegetarian Food & Culture Katie Miner, MS, RD, LD.
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Transcript of Vegetarian Food & Culture Katie Miner, MS, RD, LD.
Vegetarian Food & Culture
Katie Miner, MS, RD, LD
Food and Nutrition Club Pancake Breakfast Today from 8:00am - 11:00am in Niccolls 101
(Foods Lab)!!! 2 pancakes (original or chocolate chip),
scrambled eggs, and orange juice for only $3.00 Toppings include: butter, syrup, light syrup,
berries, chocolate chips, whipped cream, and peanut butter.
Objectives Provide a background to vegetarian diets Share personal experiences as a vegetarian Offer tips for working with vegetarians Discuss vegetarian products available Offer tips for changing to a vegetarian diet Provide resources for more information on
vegetarian diets
Reasons People are Vegetarians
Health
“A healthy vegetarian diet is one in which a variety and abundance of plant-based foods are primarily consumed.”
-LLU Vegetarian Food Guide
Health Benefits Healthier body
weight Increased fiber intake Decreased fat and
saturated fat intake Lower blood pressure Decreased risk of
heart disease
Decreased risk of cancer
Increased soy intake
The China Study Dr. T. Colin Campbell, PhD
Reasons People are Vegetarians Health Religion Compassion for
animals Belief in non-
violence
Family Act of
independence from parents
Weight loss Dislike of meat
Types of Vegetarians Semi-Vegetarians
Usually eat only fowl and fish Lacto-Ovo Vegetarians
Most common Do not eat any animals Eat eggs and dairy products
Total Vegetarians (Vegans) Eat no animal products
Other Variations
Raw Vegetarians Eat only raw food
Fruitarians Eat only fruit, fruit-like vegetables (tomatoes
and cucumbers) and sometimes seeds and nuts.
Flexitarians Vegetarians who eat meat
Personal Experiences
Lacto-Ovo Vegetarian Seventh-day Adventist Culture Parent’s Influence Reactions Interacting with Non-Vegetarians Eating Out Traveling
Working with Vegetarians Don’t make assumptions Avoid criticism and judgment Recognize positive aspects of chosen diet Assist in planning a nutritionally adequate
diet that fits values Use vegetarian food guides Point out problem nutrients and where to find
them
Nutrient Checklist Protein Calcium Vitamin D Vitamin B12 Iron Zinc Omega-3 Fatty Acids
Vegetarian Products Soy Products
Soy meat alternatives
Tofu Whole Soybeans Textured Soy
Protein
Tempeh Miso Soy Flour Soy Dairy
Alternatives
Soy Meat Alternatives
Vegetarian Foods Quorn Plants Grains
Quinoa Gluten
Beans Nuts & Seeds Vegetables Fruits
Changing to a Vegetarian Diet Examine your current diet Revise your current recipes substituting
meat with vegetarian products Find new recipes in cookbooks or on the
internet Make a list of vegetarian meals you can eat
away from home Try new products
Changing to a Vegetarian Diet Base your diet on plant foods – include a
variety Be creative Plan a meal around a vegetable Eat a variety of foods Try ethnic dishes Use cheese, yogurt, legumes, nuts, and soy
products to provide adequate protein
Resources Vegetarian Resource Group
www.vrg.org Vegetarian Nutrition DPG
www.vegetariannutrition.net Seventh-Day Adventist Dietetic Association
www.sdada.org Loma Linda University Vegetarian Resources
http://www.llu.edu/llu/nutrition/veg.html MyPyramid.gov
http://www.mypyramid.gov/tips_resources/vegetarian_diets.html
Questions