Vegetarian Diets

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					Vegetarian Diets

   Sea Lee & Yvonne Zhang
What is

“ Vegetarian Diets “
4 Types of Vegetarian diet

 Vegan :use no animal products at all
 Lacto Vegetarian: Vegetarians that use
 Lacto-ovo Vegetarian :Vegetarians
 that use dairy and eggs
 Semi Vegetarians :Those that just
 avoid meats and maybe chicken but eat fish
 and dairy
What's so good about it?

   naturally low in saturated fats

   higher in fiber

   Contain vital B-vitamins and folic acid
        ( help every organ of the body work better )

   Less calories intake than meat and poultry eater

   Environmental conservation
Are vegetarians really
       healthier in the long-run?
  Plant-eaters and fish-
   eaters tend to live longer
   and healthier lives

          • obesity
          • type II diabetes
          • hypertension
Vegetarians have a lower
 incidence of cancer
 • breast cancer

 • Lung cancer

 • colonic cancer
A variety of
    Protein-Containing foods

  split peas              grains
  lentils                 cereals,
  beans and assorted      nuts,
   legumes                 peanut butter,
  tofu and other           and veggie "meats”
    soy foods
The FDA recommends:                25 grams of
soy protein a day to reduce blood cholesterol

   3 ounces water packed                   1/2 cup green soybeans     7 grams
                               8.5 grams
   tofu                                    1/2 cup black soybeans     9 grams
   3 ounces silken firm tofu   6 grams     1/4 cup dry textured soy
                                                                      8 grams
   8 ounces plain soymilk      8 grams     flour (soy or vegetable
   8 ounces vanilla soymilk    6 grams     protein )
   2 scoops protein powder                 1/4 cup dry textured soy
                               18 grams                               12 grams
   (1/3 cup)                               protein concentrate

   1/2 cup cooked/canned                   1 soy protein bar          14 grams
                               13 grams
Nutritional Value of Soymilk

  an excellent source of high-quality
   protein, B-vitamins and iron.
  fortified soymilk is a good source of
   calcium, vitamin D and vitamin B-12.
  A good choice for people who are lactose
  An alternative for those who are allergic
   to cow's milk.
Nutrients in 8 ounces of
plain soymilk:
                       Regular    Lite Soymilk
                       Soymilk   (reduced fat)
   Calories (gm)       140       100
   Protein (gm)        10.0      4.0
   Fat (gm)            4.0       2.0
   Carbohydrate (gm)   14.0      16.0
   Sodium (mg)         120.0     100.0
   Iron (mg)           1.8       0.6
   Riboflavin (mg)     0.1       11.0
   Calcium (mg)        80.0      80.0
what is tofu?

  Tofu is an important product of
  Tofu is rich in proteins, vitamins, and
  It is low in calories and saturated
  It is entirely free of cholesterol.
Italian-style TOFU with
    Ingredients:
    3 cakes tofu (1/2 lb, 225g each)
    Salt and pepper
    3tripe tomatoes or 1 lb. (450g)
     canned, peeled tomatoes
    1 clove garlic
    3 shallots
    1 onion
    3tablespoons butter
    1 tablespoon tomato paste
    ½ cup dry white wine
    ½ cup water
    2 bouillon cubes
    1day leaf
     Four for dusting
    Minced parsley for garnishing
The method of cooking
Italian-style tofu with tomatoes
  1. Sprinkle salt and pepper over tofu and let stand until the water
   comes out, drain in a colander
  2. Peel tomatoes, cut in half, and squeeze firmly to remove seeds.
  3. Peel garlic and shallots: mince, keeping them in separate piles,
   cut onion into thin slices.
  4. In a heavy saucepan, heat 1 ½ tablespoons each of the olive oil
   and butter. Fry the onion and shallots until golden. Stir in the garlic
   and tomato paste and cool for several more minutes.
  5. Add the wine and bring to a boil. Then add ½ cup water, the
   bouillon cubes, bay leaf, and tomatoes.
  6. Cut the tofu into ½-inch (1.5cm) slices: dust with flour.
  7. In a second pan, heat the remaining 1 ½ tablespoons olive oil
   and butter.
  8. Slide the tofu the tomato-sauce, and simmer over low heat until
   the sauce thickens. Serve sprinkled with minced parsley.
A good website for cooking tofu
suggestions from the FDA
  vitamin B12: fortified soy beverages and cereals
  vitamin D: fortified soy beverages and sunshine
  calcium: tofu processed with calcium, broccoli, seeds, nuts, kale,
   bok choy, legumes (peas and beans), greens, lime-processed
   tortillas, and calcium-enriched soy beverages, grain products and
   orange juice.
  iron: legumes, tofu, green leafy vegetables, dried fruit, whole
   grains and iron-fortified cereals and breads, especially whole
   wheat. Iron absorption is improved by vitamin C, found in citrus
   fruits/juices, tomatoes, strawberries, broccoli, peppers, dark-green
   leafy vegetables and potatoes with skins.
  zinc: whole grains (especially the germ and bran), whole wheat
   bread, legumes, nuts and tofu.
  protein: tofu and other soy-based products, legumes, seeds, nuts,
   grains and vegetables.
 Take the time to learn how to make healthy
 Choose a diet that is well balanced, varied and
  meets energy and nutrient needs.
 Try soaking and cooking dried peas and beans
  ahead of time or use tofu, canned legumes and
  convenience foods.
 Spend extra time in the store choosing foods to
  fit your meal plan.
 Make a habit of trying one new vegetable or
  fruit a month.
Thank you!!!

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