Vegetarian Diet

							Vegetarian Diet




   Yoga 11: Nutrition Module
At the end of this presentation, you will have a
better understanding of:


   Why people choose vegetarian diets

   Different types of vegetarian diets

   Nutrients to focus on when planning a vegetarian diet

   Options for Meat alternatives (legumes, soy foods, nuts and
    seeds)
Here are some of the reasons that people may
choose vegetarian eating…


    Health

    Environmental concerns

    Ethical/moral reasons

    Religion

    Economic concerns
Vegetarian styles of eating exclude
animal products to varying degrees…


   Lacto-ovo Vegetarians eat both eggs and milk products
     –   Lacto = milk   Ovo = egg


   Lacto Vegetarians include milk

   Vegan exclude all animal products
Health Benefits of Vegetarian Eating:


Well planned vegetarian eating can reduce the risk of:

   Obesity

   Heart Disease (High Blood Pressure, Coronary Artery
    Disease)

   Cancer (particularly colorectal cancer)
                Canada’s Food Guide

   Vegetarian eating needs to be well-planned to include foods from each
    food group.

   Vegetarians may need to pay special attention to…

       Milk and Alternatives
            Calcium and Vitamin D



       Meat and Alternatives

            Protein, Iron, Zinc, Vitamin B12
   Well Balanced Meatless Meals
Choose Milk Products and Calcium-rich foods:


       Milk Products (milk, yogurt, cheese)

       Fortified soy milk

       Calcium-fortified tofu

       Bok choy, kale, broccoli, chinese cabbage, mustard greens, collards, okra

       Almonds, almond butter, sesame tahini
                                                             Only fluid milk
       Juices with calcium added
                                                             and fortified
       Beans                                                soy milk has
                                                              Vitamin D
  Well Balanced Meatless Meals: Protein
Choose Meat Alternatives and Protein-rich foods:


       Legumes (dried peas, beans and lentils)

       Tofu

       Soy foods

       Nuts and seeds

       Textured Vegetable Protein (TVP)

       Veggie “meats”

       Grains and cereals
   Well Balanced Meatless Meals: Iron
Choose Meat Alternatives and iron-rich foods:


        Legumes (dried peas, beans and lentils)

        Tofu
                                                       Iron from plant
        Dried fruit                                     foods is less
                                                       well absorbed.
        Enriched cereals and breads                     Vegetarians
                                                          need to eat
        Enriched pasta                                   more iron.

        Nuts

        Dark green leafy vegetables

        NOTE: Iron from plant sources is absorbed better when eaten with a source
         of Vitamin C
MEAT ALTERNATIVES


 LEGUMES (dried peas, beans and lentils)
         –   Kidney beans
         –   White beans
         –   Soy beans
         –   Romano
         –   Navy
         –   Fava
         –   Chickpeas/Garbanzo beans
         –   Lentils
         –   Lima Beans
         –   Split peas
Tofu and Other Soy Foods

 Tofu:
  soybeans are mashed and liquid
  is drained (“soymilk”); “curd” remains

 Soybeans are not a good source calcium naturally;
  calcium can be added

 Other soy foods – soy flour, soy “nuts”, soy “cheese”,
  soy “meats” etc.
 More about Tofu…

 Bland flavour; absorbs the flavour of
  other ingredients, sauces
 Firm tofu is packed in water and must
  be refrigerated – change water every
  second day once opened –use within
  one week
 Firm tofu can be frozen
 Soft/silken tofu great for desserts,
  sauces, soups
Soy Milk

 Look for types that are
  “fortified” with calcium
  and Vitamin D
 Often used by those with
  milk allergy or lactose
  intolerance (soy milk is
  lactose-free)
 Use in cooking or for
  drinking
Nuts and Seeds

 Nuts
    • Almonds or almond butter
    • Filberts/Hazelnuts
    • Walnuts
    • Brazil nuts
    • Pine nuts
 Seeds
    • Flax seeds
    • Sesame seeds or tahini
    • Sunflower and Pumpkin seeds
Vegetarian Food Guide Rainbow

   Food Groups
    –   Grains: 6 servings
    –   Vegetables: 4 servings
    –   Fruits: 2 servings
    –   Legumes, nuts and other protein-rich foods: 5
        servings
    –   Fats: 2 servings
    –   Calcium-rich foods: 8 choices from within other
        food groups
Vegetarian Food Guide Rainbow: Tips

   Choose a variety of foods
   The number of servings are minimum
   A calcium-rich serving provides 10% of
    requirements
   Include 2 servings of omega-3 fats per day
   Servings of nuts and seeds may be used in
    place of fat servings
Vegetarian Food Guide Rainbow: Tips

   Be sure to get adequate daily Vitamin D from sun
    exposure* or through fortified foods or supplements.
   Include at least 3 good food sources of Vitamin B-12
    daily
   If you include sweets or alcohol in your diet, do so in
    moderation
   http://www.cbc.ca/news/background/health/vitamin-
    d-winter.html


                                        *Safe levels of sun exposure are
                                                    unknown