VegetarianismVegetarianism

Beth SuttonBeth Sutton

Sophomore Dietetics Student at Sophomore Dietetics Student at

SUNY OneontaSUNY Oneonta

VegetarianismVegetarianism

�� Topics to be covered:Topics to be covered:

�� Types of vegetariansTypes of vegetarians

�� History of vegetarianismHistory of vegetarianism

�� The position of the ADAThe position of the ADA

�� Advantages and disadvantages of a vegetarian dietAdvantages and disadvantages of a vegetarian diet

�� How to complete proteinsHow to complete proteins

�� Adjusting recipes to be vegetarian friendlyAdjusting recipes to be vegetarian friendly

�� This presentation is meant to increase your This presentation is meant to increase your knowledge of the vegetarian dietknowledge of the vegetarian diet

VegetarianismVegetarianism

�� At the end of this presentation:At the end of this presentation:

�� You will have learned at least one new fact about You will have learned at least one new fact about

vegetarianismvegetarianism

�� You will have a greater understanding of the You will have a greater understanding of the

vegetarian dietvegetarian diet

Types of VegetariansTypes of Vegetarians�� LactoLacto--OvoOvo Vegetarians:Vegetarians:

�� Eat plant, egg, and dairy productsEat plant, egg, and dairy products

�� Do not consume any animal fleshDo not consume any animal flesh

�� Most common type of vegetarian in the USMost common type of vegetarian in the US

�� Lacto Vegetarians:Lacto Vegetarians:

�� Eat plant and dairy products Eat plant and dairy products

�� Do not consume any animal flesh or egg productsDo not consume any animal flesh or egg products

Types of VegetariansTypes of Vegetarians

�� Vegans:Vegans:

�� Do not consume any type of animal product or Do not consume any type of animal product or

derived animal products (such as honey)derived animal products (such as honey)

�� Meat RestrictorsMeat Restrictors

�� Consume no red meatConsume no red meat

�� Eat fish and poultryEat fish and poultry

�� Not a true vegetarianNot a true vegetarian

HistoryHistory

�� EgyptiansEgyptians

�� 3200 BC3200 BC

�� Karmic beliefsKarmic beliefs

�� PythagorasPythagoras

�� Avoid animal crueltyAvoid animal cruelty

�� Slaughtering animals brutalizes the Slaughtering animals brutalizes the human soulhuman soul

�� RenaissanceRenaissance

�� Food shortagesFood shortages--meat expensivemeat expensive

�� Discovery of new plantsDiscovery of new plants

HistoryHistory

�� EnlightenmentEnlightenment

�� Beliefs in animal consciousnessBeliefs in animal consciousness

�� Religious beliefs that flesh consumption is against Religious beliefs that flesh consumption is against

GodGod’’s lawss laws

�� WWIWWI

�� Victory GardensVictory Gardens

�� Food ShortagesFood Shortages

�� Modern DayModern Day

�� Avoiding diseases (Mad Cow, Salmonella, etc.)Avoiding diseases (Mad Cow, Salmonella, etc.)

�� Healthy LivingHealthy Living

Position of the American Dietetic Position of the American Dietetic

AssociationAssociation

““It is the position of the American Dietetic Association It is the position of the American Dietetic Association

and Dietitians of Canada that appropriately planned and Dietitians of Canada that appropriately planned

vegetarian diets are healthful, nutritionally adequate, vegetarian diets are healthful, nutritionally adequate,

and provide health benefits in the prevention and and provide health benefits in the prevention and

treatment of certain diseasestreatment of certain diseases””

Advantages of a Vegetarian DietAdvantages of a Vegetarian Diet

�� Lower levels of saturated fatLower levels of saturated fat

�� Low or no consumption of cholesterolLow or no consumption of cholesterol

�� High intake of:High intake of:

�� CarbohydratesCarbohydrates

�� FiberFiber

�� MagnesiumMagnesium

�� PotassiumPotassium

�� FolateFolate

�� AntioxidantsAntioxidants

�� PhytochemicalsPhytochemicals

Advantages (cont)Advantages (cont)

�� Vegetarians have lower reported Body Vegetarians have lower reported Body Mass IndicesMass Indices

�� Vegetarians reportedly die less often from Vegetarians reportedly die less often from heart disease than nonheart disease than non--vegetariansvegetarians

�� Vegetarians Show:Vegetarians Show:

�� Lower blood pressureLower blood pressure

�� Lower blood cholesterolLower blood cholesterol

�� Lower rates of hypertension, type 2 diabetes, Lower rates of hypertension, type 2 diabetes, prostate, and colon cancerprostate, and colon cancer

Disadvantages of Vegetarian DietsDisadvantages of Vegetarian Diets

�� Limiting foods makes adequate Limiting foods makes adequate

consumption of nutrients difficultconsumption of nutrients difficult

�� Risk Vitamin BRisk Vitamin B1212 deficiencydeficiency

�� Inadequate vitamin D consumption Inadequate vitamin D consumption

if no dairy is consumedif no dairy is consumed

�� Can cause rickets in childrenCan cause rickets in children

Disadvantages (cont)Disadvantages (cont)

�� Sometimes hard to consume Sometimes hard to consume

adequate amount of caloriesadequate amount of calories

�� High risk of iron deficiency anemiaHigh risk of iron deficiency anemia

�� Risk protein deficienciesRisk protein deficiencies

IronIron

�� Vegetarians are encouraged to watch iron Vegetarians are encouraged to watch iron

consumption more carefullyconsumption more carefully

�� Consume citrus juice while eating to enhance Consume citrus juice while eating to enhance

absorptionabsorption

�� Good iron sources include:Good iron sources include:

�� CerealsCereals

�� Organic acids (citrus)Organic acids (citrus)

�� Legumes Legumes

Completing ProteinsCompleting Proteins

�� Plant sources of protein lack certain amino acids and Plant sources of protein lack certain amino acids and

must be combined to form complete proteinsmust be combined to form complete proteins

�� A legume and a grainA legume and a grain

�� A grain and a nut or seedA grain and a nut or seed

�� A legume and a nut or seedA legume and a nut or seed

Vegetarian chili with

bread

Tofu-vegetable stir-fry

over rice or pasta

Salad with chickpeas

and cornbread

Rice cakes with peanut

butter Bean soup and a roll

Trail mix (peanuts and

sunflower seeds)

Breadsticks rolled with

sesame seeds Rice and beans

Humus (chickpeas and

sesame paste)

Whole-wheat bun with

sesame seeds

Peanut butter on

whole-wheat bread

Combine Legumes and

Nuts/Seeds

Combine Grains and

Nuts/Seeds

Combine Grains and

Legumes

Adjusting Recipes for VegetariansAdjusting Recipes for Vegetarians

�� Substitute tofu for meat in any recipeSubstitute tofu for meat in any recipe-- tofu will tofu will

absorb the flavors of whatever you cook it inabsorb the flavors of whatever you cook it in

�� Use vegetable stock instead of chicken or beef stockUse vegetable stock instead of chicken or beef stock

�� Add vegetables to whatever you are cooking to add Add vegetables to whatever you are cooking to add

bulkbulk

�� Use nonUse non--dairy products in place of typical dairy dairy products in place of typical dairy

productsproducts

ConclusionConclusion

�� Vegetarian diets can be a healthy alternative to Vegetarian diets can be a healthy alternative to

typical meat consumptiontypical meat consumption

�� There are many variations on vegetarian dietsThere are many variations on vegetarian diets

�� Consuming adequate nutrients can be difficult Consuming adequate nutrients can be difficult

for people who limit their consumption of for people who limit their consumption of

certain foodscertain foods

ConclusionConclusion

�� Favorite recipes can be altered to suit Favorite recipes can be altered to suit

a vegetarian guest or family membera vegetarian guest or family member

�� Vegetarianism has a rich and far Vegetarianism has a rich and far

reaching history through timereaching history through time

THANK YOU FOR YOUR TIMETHANK YOU FOR YOUR TIME

�� Visit the website of the American Dietetic Visit the website of the American Dietetic

Association at Association at http://www.eatright.orghttp://www.eatright.org

�� Look into vegetarian information at the Look into vegetarian information at the

Vegetarian Resource Group website Vegetarian Resource Group website

http://www.vrg.orghttp://www.vrg.org

�� Contact a faculty member of the College at Contact a faculty member of the College at

Oneonta at Oneonta at http://http://www.oneonta.eduwww.oneonta.edu