Transcript Chapter 16 ppt

Vegetarian Choices
Chapter 16
Page 215
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Eating The Vegetarian Way
• Lacto-ovo-vegetarians – eat dairy foods
and eggs in addition to foods from plant
sources
• Lacto-vegetarian – eat dairy foods in
addition to foods and from plant sources
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• Ovo-vegetarians –eat eggs in addition to
foods from plant sources
• Vegans – eat only foods from plant
sources
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• Some people are “part-time” vegetarians
• Have meat only once in awhile
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Reasons to be vegetarian:
1 – religious
2 – cultural
3 – healthy eating style
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Health Connection
• Matter of food choices
• Well planned vegetarian diet offers low fat
and low cholesterol eating
• Vegetarian eating plans are always more
healthful however
• Plan that lacks variety may come up short
on nutrients
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Nutrition for Vegetarians
• Choose a diet with plenty of grains,
veggies and fruits
• Eat the recommended daily amount
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Pyramid for Vegetarians
• Is flexible and be a guide for vegetarians
• Non-meat proteins: dry beans, peas, soy
burgers, tofu, peanut butter, eggs,
sunflower seeds
• Soy milk and soy yogurt
• To fill gaps they need extra serving from
fruit, veggies, bread groups
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Vegetarian Nutrition Challenges
• Energy
• Meals are filling when high in fiber
• Children and teens may feel full before
they get enough nutrients
• Include higher calories foods like peanut
butter, dried fruits and nuts
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• Protein
• Variety is the key
• Need to get all the essential amino acids
• Proteins in eggs, dairy fill need for lactoovo-vegetarians
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• Calcium
• Lacto-vegetarian (dairy foods supply
calcium)
• Can get calcium from dry beans, seed,
certain veggies like broccoli, kale and
mustard greens
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• Vitamin D
• Milk fortified
• Vegans get from breakfast cereals and soy
products
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• Vitamin B 12
• Eat eggs and dairy
• Vegans can get it from fortified foods,
cereal, soy milk and soy burgers
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• Iron
• Choose enriched, fortified and whole-grain
cereals and breads, cry beans, seeds, dry
fruits, and some dark green leafy veggies
• **to help body absorb iron you need
vitamin C along with plant based sources
of iron
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• Zinc
• Whole grain breads, cereals, dry beans,
nuts, seeds, wheat germ tofu
• Dairy also supplies zinc
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Planning Vegetarian Meals
• Full of colors, flavors, and aromas
• Include familiar foods and introduce new
ones
• Vegetarian meals can be economical
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• See page 219 for a Chart and menu ideas
• Take a cue from the Food Guide Pyramid
• Keep food variety in mind
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Adapting Traditional Recipes
• Use extra beans I place of meat in chili\
• Substitute cooked beans or lentils in a
casserole, top with nuts or seeds
• Add a variety of chopped veggies to
meatless spaghetti cause
• Top pizza with extra veggies and crumbled
soy burgers
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• Use soy cheese
• Try crumbled tofu in place of ricotta
cheese for lasagna
• Use soy milk or soy yogurt in baked goods
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Exploring Vegetarian Foods
• Try some plant based dishes from around
the world
• Mujudarah is Saudi Arabian dish – made
from rice, lentils and flavored with lemon,
onion, and cumin
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Summary
• Vegetarian eating plans are named after
the type of foods eaten and are chosen for
many reasons.
• The Food Guide Pyramid can guide
vegetarians as they make their own
healthful eating plans.
• Vegetarian meals may include familiar
foods or introduce you to new plant based
dishes.
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Orange-Thyme Couscous
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1 C orange juice
¾ C couscous
¼ C toasted walnuts
1 t dried thyme leaves
Yield: 3 servings
In tightly covered medium saucepan, bring
orange juice to a boil. Stir in couscous and
thyme.
• Remove from heat and cover pan. Let stand 5
minutes. Add walnuts and fluff couscous with a
fork before serving.
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