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Vegetarianism/Veganism What do all these people have in common? • • • • • • • • • • Leonardo Da Vinci Albert Einstein "Mr.Rogers" Leo Tolstoy George Bernard Shaw Mahatma Gandhi Sylvester Graham (inventor of graham cracker) Plato Pythagoras Plutarch Definitions • Vegetarians • do not eat meat, fish, and poultry. • Vegans • vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, honey, wool, silk, or leather. • Reasons why: • health, environmental, and ethical concerns; dislike of meat; non-violent beliefs; compassion for animals; and economics. Nutrition • Protein: • Needs can be met with varied diet • Mixture of proteins to get all amino acids • Sources of protein: • Beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas, whole grain bread, greens, potatoes, corn, etc • Sources of iron: • Dried beans, tofu, tempeh, spinach, chard, baked potatoes, cashews, dried fruits, bulgur, and iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats"). • To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. • Using iron cookware also adds to iron intake. • Sources of calcium: • Good sources include broccoli, collard greens, kale, mustard greens, tofu prepared with calcium, fortified soymilk, and fortified orange juice. • Vitamin B12 • Fortified foods – check labels • Consider a B12 supplement Meat Substitutes • Tempeh (cultured soybeans with a chewy texture) • Tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off-white in color) • Wheat gluten or seitan (made from wheat and has the texture of meat; available in natural foods or Asian stores) Egg Replacement • Ener-G Egg Replacer (or similar product available in natural foods stores or by mail order) • 1 small banana for 1 egg (great for cakes & pancakes) • 2 Tablespoons cornstarch or arrowroot starch for 1 egg • ¼ cup tofu for 1 egg (Blend tofu smooth with the liquid ingredients before they are added to the dry) • Flax seed Dairy Substitutes • Soymilk • Rice, coconut, almond, and other nut milks • Soy margarine • Soy or almond yogurt • Soy sour cream • Vegan cheese Omega-3s • To maximize production of DHA and EPA (omega-3 fatty acids found in fish and made by our bodies) • • • • include good sources of alpha-linolenic acid in your diet found in flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts some brands of soymilk supplements SO Many Resources Spotlight – Meat and the Environment • https://www.youtube.com/watch?v=SU2rN2QYAK0 • 50:55 Meatless Monday • Meatless Monday was founded in 2003 by Sid Lerner in association with the Johns Hopkins Bloomberg School of Public Health • In May, 2009, Ghent, Belgium, became the first non-U.S. city to go meatless. Shortly thereafter, Paul McCartney introduced the U.K. to Meat-Free Mondays • Meatless Monday is now active in 44 countries and continues to grow (US is not an official participant) • Skipping meat one day a week is good for you, great for your nation’s health, and better for the planet Vegan Before 6