Vegetarian DietsVegetarian Diets

By By

Sea Lee & Yvonne ZhangSea Lee & Yvonne Zhang

What isWhat is

“ Vegetarian Diets ““ Vegetarian Diets “

4 Types of Vegetarian diet4 Types of Vegetarian diet

VeganVegan : :use no animal products at alluse no animal products at all Lacto VegetarianLacto Vegetarian: : Vegetarians that use Vegetarians that use

dairydairy Lacto-ovo VegetarianLacto-ovo Vegetarian : :Vegetarians thVegetarians th

at use dairy and eggsat use dairy and eggs Semi VegetariansSemi Vegetarians : :Those that just avoiThose that just avoi

d meats and maybe chicken but eat fish and dd meats and maybe chicken but eat fish and dairy airy

What's so good about it?What's so good about it?

naturally low in saturated fatsnaturally low in saturated fats

higher in fiber higher in fiber

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

better )better )

Less calories intake than meat and poultry eaterLess calories intake than meat and poultry eater

Environmental conservationEnvironmental conservation

Are vegetarians really Are vegetarians really healthier in the long- healthier in the long-

run?run? Plant-eaters and fish-Plant-eaters and fish-

eaters tend to live longer eaters tend to live longer and healthier livesand healthier lives

• obesityobesity• type II diabetes type II diabetes • hypertensionhypertension

Vegetarians have a lowerVegetarians have a lower incidence of cancer incidence of cancer

• breast cancerbreast cancer

• Lung cancerLung cancer

• colonic cancer colonic cancer

A variety of A variety of Protein-ContainingProtein-Containing foods foods

split peassplit peas lentilslentils beans and assorted beans and assorted

legumeslegumes tofu and other tofu and other

soy foodssoy foods

grainsgrains cereals,cereals, nuts, nuts, peanut butter,peanut butter, and veggie and veggie

"meats”"meats”

The FDA recommends: The FDA recommends: 25 grams of 25 grams of soy protein a day to reduce blood cholesterol soy protein a day to reduce blood cholesterol levelslevels

1/2 cup green soybeans 7 grams

1/2 cup black soybeans 9 grams

1/4 cup dry textured soy

flour (soy or vegetable

protein )

8 grams

1/4 cup dry textured soy

protein concentrate 12 grams

1 soy protein bar 14 grams

3 ounces water packed

tofu 8.5 grams

3 ounces silken firm tofu 6 grams

8 ounces plain soymilk 8 grams

8 ounces vanilla soymilk 6 grams

2 scoops protein powder

(1/3 cup) 18 grams

1/2 cup cooked/canned

soybeans 13 grams

Nutritional Value of SoymilkNutritional Value of Soymilk

an excellent source of high-quality an excellent source of high-quality protein, B-vitamins and iron.protein, B-vitamins and iron.

fortified soymilk is a good source of fortified soymilk is a good source of calcium, vitamin D and vitamin B-12. calcium, vitamin D and vitamin B-12.

A good choice for people who are lactose A good choice for people who are lactose intolerant.intolerant.

An alternative for those who are allergic An alternative for those who are allergic to cow's milk. to cow's milk.

Nutrients in 8 ounces of Nutrients in 8 ounces of plain soymilk:plain soymilk:

Regular

Soymilk

Lite 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?what is tofu?

Tofu is an important product of Tofu is an important product of soybeans. soybeans.

Tofu is rich in proteins, vitamins, and Tofu is rich in proteins, vitamins, and minerals.minerals.

It is low in calories and saturated It is low in calories and saturated fats.fats.

It is entirely free of cholesterol.It is entirely free of cholesterol.

Italian-styleItalian-style TOFU TOFU with with tomatoestomatoes

Ingredients:Ingredients: 3 cakes tofu (1/2 lb, 225g each)3 cakes tofu (1/2 lb, 225g each) Salt and pepperSalt and pepper 3tripe tomatoes or 1 lb. (450g) 3tripe tomatoes or 1 lb. (450g)

canned, peeled tomatoescanned, peeled tomatoes 1 clove garlic 1 clove garlic 3 shallots3 shallots 1 onion1 onion 3tablespoons butter3tablespoons butter 1 tablespoon tomato paste1 tablespoon tomato paste ½ cup dry white wine ½ cup dry white wine ½ cup water½ cup water 2 bouillon cubes2 bouillon cubes 1day leaf1day leaf Four for dusting Four for dusting Minced parsley for garnishingMinced parsley for garnishing

The method of cooking The method of cooking Italian-style tofu with tomatoesItalian-style tofu with tomatoes

1. Sprinkle salt and pepper over tofu and let stand until the water 1. Sprinkle salt and pepper over tofu and let stand until the water comes out, drain in a colandercomes out, drain in a colander

2. Peel tomatoes, cut in half, and squeeze firmly to remove 2. Peel tomatoes, cut in half, and squeeze firmly to remove seeds.seeds.

3. Peel garlic and shallots: mince, keeping them in separate piles, 3. Peel garlic and shallots: mince, keeping them in separate piles, cut onion into thin slices.cut onion into thin slices.

4. In a heavy saucepan, heat 1 ½ tablespoons each of the olive oil 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 butter. Fry the onion and shallots until golden. Stir in the garlic and tomato paste and cool for several more minutes.and tomato paste and cool for several more minutes.

5. Add the wine and bring to a boil. Then add ½ cup water, the 5. Add the wine and bring to a boil. Then add ½ cup water, the bouillon cubes, bay leaf, and tomatoes.bouillon cubes, bay leaf, and tomatoes.

6. Cut the tofu into ½-inch (1.5cm) slices: dust with flour.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 7. In a second pan, heat the remaining 1 ½ tablespoons olive oil

and butter.and butter. 8. Slide the tofu the tomato-sauce, and simmer over low heat until 8. Slide the tofu the tomato-sauce, and simmer over low heat until

the sauce thickens. Serve sprinkled with minced parsley. the sauce thickens. Serve sprinkled with minced parsley.

A good website for cooking tofuA good website for cooking tofu

http://www.recipegoldmine.com/tofu/http://www.recipegoldmine.com/tofu/tofu.htmltofu.html

suggestions from the suggestions from the FDA FDA

vitamin B12vitamin B12: fortified soy beverages and cereals : fortified soy beverages and cereals vitamin Dvitamin D: fortified soy beverages and sunshine : fortified soy beverages and sunshine calciumcalcium: tofu processed with calcium, broccoli, seeds, nuts, kale, : tofu processed with calcium, broccoli, seeds, nuts, kale,

bok choy, legumes (peas and beans), greens, lime-processed tortibok choy, legumes (peas and beans), greens, lime-processed tortillas, and calcium-enriched soy beverages, grain products and orallas, and calcium-enriched soy beverages, grain products and orange juice. nge juice.

ironiron: legumes, tofu, green leafy vegetables, dried fruit, whole grai: legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole wheat. Irns and iron-fortified cereals and breads, especially whole wheat. Iron absorption is improved by vitamin C, found in citrus fruits/juices,on absorption is improved by vitamin C, found in citrus fruits/juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy veget tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins. ables and potatoes with skins.

zinczinc: whole grains (especially the germ and bran), whole wheat br: whole grains (especially the germ and bran), whole wheat bread, legumes, nuts and tofu. ead, legumes, nuts and tofu.

proteinprotein: tofu and other soy-based products, legumes, seeds, nuts,: tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables. grains and vegetables.

SUGGESTIONS:SUGGESTIONS:

Take the time to learn how to make healthy Take the time to learn how to make healthy choices. choices.

Choose a diet that is well balanced, varied and Choose a diet that is well balanced, varied and meets energy and nutrient needs. meets energy and nutrient needs.

Try soaking and cooking dried peas and beans Try soaking and cooking dried peas and beans ahead of time or use tofu, canned legumes and ahead of time or use tofu, canned legumes and convenience foods. convenience foods.

Spend extra time in the store choosing foods to Spend extra time in the store choosing foods to fit your meal plan. fit your meal plan.

Make a habit of trying one new vegetable or Make a habit of trying one new vegetable or fruit a month. fruit a month.

Questions???Questions???

Thank you!!!Thank you!!!