Dianna Carpentieri

Food and Nutrition

Graduate Student

Framingham State University

April 2011

NUTRITION FACTS

BOCA BURGER (vegan)

Serving Size: 1 patty (2.5oz)

Calories: 100

Total Fat: 2.5g

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 470mg

Total Carbohydrate: 9g

Dietary Fiber: 4g

Sugars: 1g

Protein: 13g

BEEF PATTY (80% Lean)

Serving size: 1 patty (4oz)

Calories: 288

Total Fat: 22.5g

Saturated Fat: 8.5g

Trans Fat: 1.4g

Cholesterol: 80.5mg

Sodium: 76mg

Total Carbohydrate: 0g

Dietary Fiber: 0g

Sugars: 0g

Protein: 20g

Beef Burger

vs.

Veggie Burger

For More Tips & Information

Check out these Websites…

http://www.vrg.org

http://www.mypyramid.gov

www.vegetariantimes.com

BEEF: It’s NOT what’s for Dinner...

A Guide to Understanding

the Benefits of a Vegetarian Diet

and Simple Ways to Get Less

Meat in Your Life.

IT’S OKAY! You don’t have to completely give up meat. But try to consume less with these simple tips to reduce your meat consumption... 1. Meatless Mondays: Choose one day each week in which you do not consume any meat products for the course of the entire day. 2. Become a Flexitarian: Don’t want to be left out at the Thanksgiving Feast? No wor-ries. As a “Flexitarian” you decide how often you consume meat and the quantity of meat you consume based on your personal goals and preferences. Every other day? Once a month? Once a year? You decide! 3. Only Buy Lean Meats: If you do buy meat try to eat only lean meats such as skin-less poultry, turkey and fish. 4. Balance Your Plate: Do not overwhelm your plate with meat. Make sure that your serving size for meat is no more than 5-6oz. Get

4 Simple Ways to Reduce

Your Meat Consumpt ion

Types of Vegetarian Diets

Vegetarian: A vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy prod-ucts. Vegan: A vegetarian diet that excludes all animal products, in-cluding processed foods containing any animal-derived ingredients, such as honey and gelatin. Lacto-vegetarian: A vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products. Lacto-ovo-vegetarian: A vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products. Pescatarian: A vegetarian diet that excludes meat and poultry, but includes fish and seafood. Flexitarian: A semi-vegetarian diet with a focus on vegetarian food with occasional meat consumption.

HEALTH BENEFITS

A diet rich in whole grains, fruits and

vegetables is:

Low in saturated and trans fat

Contains little or no cholesterol

Helps lower LDL “bad” cholesterol

Helps increase HDL “good”

cholesterol

High in fiber

Low in sodium and sugar

High in vitamins and minerals

Contain cancer preventative

Antioxidants and Phytochemicals

All of these factors contribute to:

Improving Heart-Health

Lowers Blood Pressure

Effective in Controlling Diabetes

Cancer Prevention, especially

breast and colon cancers

A Vegetarian Diet …. it’s not just for rabbits anymore!

ENVIRONMENTAL IMPACT

Livestock and poultry require much

more land, energy, water and feed

than fruits, grains and vegetables.

The waste produced from factory

farmed livestock can runoff into

nearby streams and rivers causing

them to be contaminated with

bacteria.

Increases global warming.

Energy intensive food systems

produce 19% of U.S. fossil fuels,

more than any other sector of the

economy. ECONOMICS

A vegetarian diet is less expensive

than a diet that contains meat.

ETHICAL EATING

Due to the high consumption of

meat, factory farming has become a

huge industry especially in the

United States.

The use of growth hormones,

overcrowded feed lots and cages

cause many animals physical

discomfort, illness and even death

prior to going to slaughter.