amy schiller eating a healthy vegan diet. veganism what is a vegan? any person who abstains from...
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AMY SCHILLER
Eating a Healthy Vegan Diet
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Veganism
What is a vegan? Any person who abstains from
eating/using all animals & animal by-products Meat, dairy, eggs, honey Leather, wool, silk
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Why Go Vegan?
Larger Implications of our food choices Animal Cruelty Environmentalism Labor Practices World hunger Feminism Health
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Academy of Nutrition and Dietetics
Position Statement: “appropriately planned vegetarian diets,
including vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases”
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Change in food consumption in the past 100 years in the U.S.
1900 2000
Sugar 5 lbs/year 170 lbs/year
Soft Drinks
0 53 gallons/year
Oils 4 lbs/year 74 lbs/year
Cheese 2 lbs/year 30 lbs/year
Meat 140 lbs/year
200 lbs/year
Homegrown Produce
131 lbs/year
11 pounds/year
Calories 2100 2757
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The S.A.D Diet
7%
51%42%
Processed Foods
Animal Products
Fruits & Vegetables
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Coincidence?
0
5
10
15
20
25
30
35
40
1976-1980 1988-1994 1999-2000 2006
Obese Adults >20 years of age
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Health Benefits
Lower cholesterol Cholesterol is only found in animal
products Lower BMI Lower incidences
heart disease, diabetes, hypertension, cancer & osteoporosis
Increased consumption fiber, vitamins, minerals, antioxidants &
healthy fats
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Myths About a Vegan Diet
Calcium Dairy also includes
saturated fats, cholesterol, hormones, antibiotics & pesticides
Sesame seeds, kale, collard greens, tofu, Ca+-fortified OJ & soymilk
Protein 10% of calories from protein athletes
Soy EBR proves soy does not act as estrogen in the
body
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Breakfast: 1 cup Oatmeal 6
1 cup Soy Milk 7
1 medium Bagel 10
Lunch: 2 slices Whole Wheat Bread 7
1 cup Vegetarian Baked Beans 12
Dinner: 5 oz firm Tofu 12
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
Snack: 2 Tbsp Peanut Butter 8
6 Crackers 2
TOTAL 77 grams
Protein Recommendation for Male Vegan 63 grams
[based on 0.9 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]
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Breakfast: 2 slices Whole Wheat Toast 7
2 Tbsp Peanut Butter 8
Lunch: 6 oz Soy Yogurt 6
2 Tbsp Almonds 4
1 medium Baked Potato 3
Dinner: 1 cup cooked Lentils 18
1 cup cooked Bulgur 6
Snack: 1 cup Soy Milk 7
TOTAL 59 grams
Protein Recommendation for Female Vegan 52 grams
[based on 0.9 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female]
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Being a Smart Vegan
Risks Appropriately planned diets
Coke, Fritos & Swedish Fish Vitamin B12 can be low in some
vegans Fortified soy & almond milks, cereal,
tempeh, tofu, nutritional yeast, supplements
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How Do I Start?
Slowly: Meatout Monday3 Favorite Veg MealsBecome your own personal chef
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How to Go Vegan
Be a smart shopper Explore the produce section of your local
store Find the Natural Foods section Visit your local Farmer’s Markets
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Living Your Life Vegan
Imagine Vegan Café Balewa’s Vegan Gourmet Cosmic Coconut The Love Shack Jasmine’s Thai & Vegetarian
Restaurant R.P. Tracks Whole Foods Market
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Forks Over Knives
http://youtu.be/O7ijukNzlUg
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Be a Superhero!
Save the World… Improve your health Save the Earth Protect the animals Feed the world
…One Bite at a Time!
Thank You!
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Resources
For your health: http://www.pcrm.org/
http://engine2diet.com/ http://www.vegforlife.org/
For the animals: http://www.farmsanctuary.org/
http://www.farmusa.org/ http://www.mercyforanimals.org/
For the earth: http://www.earthsave.org/
For help on what to eat: http://www.meatoutmondays.org/index.php http://vegweb.com/ http://www.theppk.com/