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Vegetarian
Diets
Famous Vegetarians
Socrates, Plato, Pythagorus, Plutarch, Leonardo da Vinci, Tolstoy, Shelley,
George Bernard Shaw, Thoreau, Gandhi, Johnny Weissmuller (the first
“Tarzan”), Bob Dylan, Joanna Lumley, Paul McCartney, Paavo Nurmi (“The
Flying Finn” - 9 Olympic gold medals), Martina Navratilova, Chris Evert, Peter
Brock, Greg Chappell, Carl Lewis, Killer Kowalski (champion wrestler), Julie
Christie, Gillian Anderson, David Duchovny, Alec Baldwin, Kim Basinger, Drew
Barrymore, James Cromwell, John Cleese, Penelope Cruz, Joaquin Phoenix,
Eric Stoltz, Reese Witherspoon, Steven Seagal, Brooke Shields, Gwynneth
Paltrow, Terrence Stamp, Willem Dafoe, Richard Gere, Ellen Burstyn, Woody
Harrelson, Ashley Judd, Guy Pearce, Alicia Silverstone, Steve Martin, Jude
Law, Mariel Hemingway, Barry Gibb, Bryan Adams, Joan Baez, Damon Albarn,
Kate Bush, Leonard Cohen, Dennis Weaver, Ian McKellen, Brian May, Bob
Marley, Melissa Etheridge, Peter Gabriel, kd lang, Ricky Martin, Belinda
Carlisle, Billy Idol, Shania Twain, Alanis Morissette, Chrissie Hynde, Moby,
Meatloaf, Christie Brinkley, Chelsea Clinton, Ricki Lake, Jerry Seinfeld.
KEY CONCEPTS AND FACTS
Vegetarianism is part of a lifestyle with
many attitudes and behaviors
Vegetarian diets are health- promoting
Traditional vegetarian diets provide a
wide variety of nutritious foods.
Nutrient-deficient vegetarian diets use
too narrow a range of foods
Reasons for Vegetarianism
Vegetarians number in the hundreds of millions
Much of world is vegetarian because meat is scarce and
expensive
People may adopt vegetarian diets because of:
religious beliefs
humanitarian concerns
desire to cause no harm to animals
desire to preserve the environment
desire to preserve food supply by “eating low on the
food chain”
believe that animal products are unhealthful or unsafe
want to keep their weight down
want to lower the risk of cancer or heart disease
Religions of India
Hinduism (originated before 1200 BC)
Jainism originated ~500 BC
Buddhism originated ~500 BC
and spread to Tibet, China, and Japan
Often Vegetarian due to reverence for life and
belief in karma and reincarnation
Plant foods have prana, life energy
Ahimsa, not harming living beings
Greek Philosophers
Socrates, Plato, Epicurus and
Pythagoras advocated vegetarianism
for reasons of compassion:
“For as long as men massacre animals,
they will kill each other. Indeed, he
who sows the seed of murder and pain
can not reap joy and love.”
Pythagoras ~530 BC
Christianity
Christian vegetarian traditions include
Trappist monks and many others, motivated
by compassion and also a desire to live
simply.
“Not to hurt our humble brethren (the
animals) is our first duty to them… men who
will exclude any of God’s creatures from the
shelter of compassion and pity, will deal
likewise with their fellow men.”
St. Francis of Assisi, c. 1200
Protestant Vegetarian Movement
Began in England in early 1800’s
Health was the main concern
Belief that meat was harmful to the body
U.S: Seventh Day Adventist Church, 1863
13 million members worldwide
“temperate and healthy lifestyle”
Church owns large vegetarian food
companies
Many church members today are lacto-ovo
vegetarians
East Meets West
Mahatma Ghandi:
"The greatness of a nation can be judged
by the way its animals are treated."
Martin Luther King, Jr:
- "One day the absurdity of the almost
universal human belief in the slavery of
other animals will be palpable. We shall
then have discovered our souls and
become worthier of sharing this planet
with them."
Health & Environmentalism
- - "Nothing will benefit human health
and increase chances of survival for
life on earth as much as the
evolution to a vegetarian diet."
- Albert Einstein
Environmental Concerns
Meat protein production requires:
6-17 times more land
4-26 times as much water
up to ?? times as much fossil fuel as
the equivalent amount of vegetable
protein?
Calories of Fossil Fuel Expended to
Get One Calorie of Protein
Pounds of grain needed
to produce one pound of
bread compared to one
pound of animal weight
gain.
Environmental Concerns
Emissions of greenhouse gas, carbon
dioxide, biocides
and compounds that cause acid rain
are at least 6x greater for meat
production than for plant food
production
How Big is your Ecological Footprint?
Humanitarian Concerns
Land which could be used for growing
plants for direct human consumption is
used to produce animal feed.
This land could support 5-10 X as many
people on a vegetarian diet.
This may be a concern in your lifetime.
However, today, world food
supply is abundant!
Enough wheat, rice and other grains are
produced to provide every human being with
3,200 calories a day.
In addition, are vegetables, beans, nuts, root
crops, fruits, grass-fed meats, and fish
But many people are too poor to buy readily
available food.
Even most "hungry countries" have enough
food for all their people right now.
www.foodfirst.org, 2006
Corn Ethanol:
Using Food for Fuel
Basic food prices have increased,
putting a serious burden on the world's
poor.
The increase was largely caused by U.S.
and European government support for
biofuels, particularly corn ethanol.
From “Vegetarian Times”
If you want to help animals…
If you want to help the environment
If you want to help your health…
If you want to enjoy your life…
…the simplest, quickest and most
effective thing to do is to become a
vegetarian
If you were a vegetarian, what would
your reason be?
Vegetarians, Etc.
Vegetarian Statistics
Vegetarians of Many Types
A spectrum of vegetarian diets
Semi-vegetarians may avoid red meats or all
meats except seafood.
•American Vegetarian Society just says
vegetarians eat no meat, poultry, fish
Vegetarian Diet Options
Can be very healthy
Lacto-ovo vegetarians
Lacto-vegetarians
Vegans
Can lead to malnutrition
Macrobiotic Diet
Fruitarian, raw food, etc
The junk food vegetarian diet
Vegan Diet & Philosophy
Empathy for all creatures and appreciation
and love of ecology
Live without consuming or otherwise harming
animals:
Eat no animal products
Avoid use of animal products
This diet requires some nutrition knowledge
to be adequate especially for pregnant
women and children.
Macrobiotic Diet
Philosophy values organic foods and balancing
“yin” and “yang” foods
To maintain proper yin/yang balance, all
extremely yang foods and all extremely yin
foods are avoided
Yin foods: refined sugars, chocolate, tropical fruits,
soda, juices, coffee, etc.
Yang foods: meats, eggs, dairy products, etc.
Sometimes nutritionally adequate
Not adequate for pregnant women and small
children
Restrictive Vegetarian Diets
and Health
Fruitarian diet, raw food diet and various
“fad” vegetarian diets are not nutritionally
adequate
Dangerous for pregnant women, children, and sick
people, who have high nutrient needs
Junk Food vegetarian or vegan diet
Common food staples are: cheese pizza, potato
chips, soda, candy, macaroni and cheese, and all
types of packaged donuts, cookies, etc.
Vegetarian Diets and Health
“Well-planned vegan and other types of
vegetarian diets are appropriate for all
stages of the life cycle, including during
pregnancy, lactation, infancy,
childhood, and adolescence
Official position of the American Dietetic
Association and Dietitians of Canada
Benefits to Health
Vegetarian diets beneficial for health and
disease prevention
Vegetarians in developed countries generally
have adequate protein intakes
Vegetarianism lowers risk of heart disease,
stroke, hypertension, type 2 diabetes, chronic
bronchitis, gallstones and kidney stones, and
colon cancer
Vegetarians rarely become obese or develop
high blood cholesterol
Health and Longevity
One research study showed that life
expectancy of a 30-year-old vegetarian
Adventist woman was 85.7 years,
6.1 years longer than average
For a vegetarian Adventist man, life
expectancy was 83.3 years, 9.5 years
longer than average
Guidelines
Variety
Fruits
Vegetables
Grains
Nuts
Seeds
Beans
Dairy
**
Special Considerations
Diets with few or no animal products
may be low in sources of complete
protein, vitamin B12, vitamin D, calcium,
and zinc
With a traditional diet or with
knowledgeable food selection, nutrient
inadequacies will not occur
Plant Protein Sources
Animal products provide all nine essential
amino acids in the right balance
Soy proteins are complete protein sources for
children and adults
Body needs sufficient essential amino acids to
build and replace protein substances
If essential amino acids are missing, protein
construction stops, and available amino acids
are used for energy
Essential amino acids are not stored, body
needs fresh each day
Amino Acids low in some plant foods:
Isoleucine
Lysine
Tryptophan
Sulfur-containing:
• Methionine
• Cysteine
Vegetarian diets combine complementary
plant foods
Grains
Dairy Products
Seeds:
Sesame, sunflower
Legumes
Incl. peanuts
Food Sources of Protein
Milk, 16 oz.
16 grams
1 cup oatmeal
6 grams
Peanut butter
sandwich
16 grams
2 cups rice and
beans
20 grams
________________________
58 grams
Plant Protein Sources
Many combinations of plant foods yield
complete proteins
Soy products will complement other plant
proteins
Milk, and eggs, like meat, contain complete
proteins and will complement the essential
amino acids profile of any plant source of
protein
Complementary protein sources should be
consumed daily
Vitamin B12
Vitamin B12 present only in animal products
Vegetarians who don’t consume animal
products obtain vitamin B12 from fortified
products such as soy milk and breakfast
cereals or from a multivitamin or B12
supplement
Vitamin D
People get vitamin D from the sun and from milk
Vitamin D found in few foods, most of our intake
comes from vitamin D-fortified milk
If milk is not part of the diet and exposure of
the skin to sunlight is limited, vitamin D-fortified
soy milk and breakfast cereals or a multivitamin
with vitamin D
Calcium Sources
Vegetarians who exclude milk and milk
products rely on:
good plant sources of calcium (kale, broccoli,
bok choy, and beans)
and calcium-fortified products such as soy
milk, breakfast cereals, and orange juice
If calcium supplements are used, they should
include Vitamin D.
Getting Enough Zinc
Many plants are good sources of zinc
Zinc from plants is poorly absorbed,
only a small portion of zinc consumed
becomes available for use by the body
To get enough zinc, vegans should
consume whole grains, beans, nuts,
zinc-fortified breakfast cereals, and
other sources of zinc regularly
Traditional Diets
Most traditional diets are largely
vegetarian
Incomplete plant proteins are balanced
in variety of foods
Iron in legumes is well-absorbed due to
adequate vitamin C
Vitamin B-12 is in meat, milk, eggs, and
bacteria and dust in environment
The Flexitarian Diet
Add meatless meals
a couple times a
week
Try new recipes for
a few vegetarian
main dishes
Learn to enjoy low
meat or meatless
meals from many
cultures
end