Vegetarian Diets By 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 dairy 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 levels 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 soybeans 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 intolerant. 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 soybeans. Tofu is rich in proteins, vitamins, and minerals. It is low in calories and saturated fats. It is entirely free of cholesterol. Italian-style TOFU with tomatoes 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 http://www.recipegoldmine.com/tofu/tofu.html 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. SUGGESTIONS: Take the time to learn how to make healthy choices. 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. Questions??? Thank you!!!