Why Choose a Vegetarian Diet
?????
Vegetarian Variations
Lacto Ovo Vegetarian…..No animal flesh
Includes dairy products/eggs…can be hi fat!
Vegan……No animal flesh or by-products
Fruits, veggies, grains, nuts, beans, seeds
#1 diet in the world… BUT not by choice
Macrobiotic, Pescetarian, Frutarian… etc!
Vegan Diet: #1 Healthy Diet
No cholesterol
Low saturated fat
High fiber
High nutrient density, Low Calorie density
Phytochemical rich
Inexpensive
Low on food chain; less exposure to
enviro-toxins
Vegan Diet: Minor Concerns
Iron and Zinc
Beans, whole grains, fortified cereals
Calcium
Fortified foods, beans, most tofu, broccoli
Vitamin B-12 !!!
Fortified foods, supps
Vitamin D
Fortified soy, sun, supps
Protein Needs of Vegetarian
Omnivore = .8 g/Kg (~.4 g/lb)
Lacto-Ovo = 1.0 g/Kg (~.5g/lb)
Vegan = 1.2 g/Kg (~.6g/lb)
Infant 0-1year ~ 2g/kg !!!!!
Protein deficiency = Kwashiorkor
Protein deficiency uncommon in US!!
Dietary Sources of Protein
Nuts
Grains
Legumes – beans, soy
Animal flesh
Eggs
Dairy products
Protein supplements
◦ rarely needed
◦ easy to overdose
Compare Menus for Protein
Menu #1
12 oz nonfat milk
2 slices whole wheat bread
1 tbsp jam
2 tbsp peanut butter
Menu #2
Fast food burger (Big Mac type)
Mayo, ketchup, tomato, pickle
Fries small
Soda 24 oz
Protein Quality
Proteins with good balance of EAA
Complete or high protein quality
Animal flesh and byproducts
Plant exceptions?
Proteins with poor balance of EAA
Incomplete or Low quality protein
Combine proteins for high quality
Plant protein… grains, nuts, beans, seeds
Routine Protein
Complementation
Global standard ______and ______
Examples
◦ Rice and beans
◦ Tofu and rice
◦ Lentils and barley
◦ Rice and garbanzos
◦ US favorite ????
Environmentally Concerned?
Eat Vegan ….
or more often, eat like one!
Arable Land: a Finite Resource
90% U.S. ag land used for animal
production…. as pasture or grain acreage
Most corn/soy grown in US is fed
to livestock…
not people
Meat Production and the
Environment
Intensive land use
◦ Erosion, overgrazing, hoof damage,
deforestation, desertification
Intensive water use (grain/animal)
Water pollution huge manure output
Biodiversity diminished
Increased greenhouse gases
Heavy demand on fossil fuel
Calorie Conversion: Efficiency
Fossil Fuel Calories Edible Calories
1/3 Cal 1 Cal of grain protein
2 Cal 1 Cal ready to eat cereal
1-5 Cal 1 Cal of vegetable protein
10-90 Cal 1 Cal of ______ protein
Beef: The Impact
Inputs for a pound burger?
◦ ~10 pounds of grain (corn and soy)
◦ ~100 pounds of topsoil
◦ ~ 2, 500 gallons
It May….
Tastes good and is cheap (dollar wise)
Costly to our health and the environment
Strike a Balance
Reduce energy intensive,
cruel, wasteful animal husbandry
Encourage sustainable use of animals
Choose grass finished and/or range fed beef
Buy local
Choose organic
Choose vegan or eat less animal
flesh/byproducts than you do now
Start to move in a sustainable direction!