CoRrectiOnS

1:30 class FINAL Fri., June 26 at 1:45pm

3:30 class FINAL Thurs., June 25 at 4pm

It’s clear why Clara Belle recommends a vegetarian diet.Think-Pair-Share-other reasons

Taste

Availability

EnvironmentalConcerns

Cultural-ReligiousReasons

Affordability

Animal Rights

Vegetarian Variations

• Lacto Ovo ….No animal flesh Includes dairy/eggs…often high fat!

• Macrobiotic, Pescetarian??, Frutarian… etc.!

• Vegan……No animal flesh or by-products Fruits, veggies, grains, nuts, beans, seeds

A common diet, but typically not by choiceCan be a very healthy diet

Think. Pair. Share. Vegan health advantages?? Vegan health concerns??Low sat fatNo cholesterolHigh fiberPhytochemical richRelatively cheapLow calorie densityHigh nutr. densitySmart choice for environment and our health

Iron and ZincBeans, whole grain, fortified food, supps*Vitamin B-12Fortified food, supps*Vitamin DFortified dairy/soy/cereals, sun, supps*CalciumBeans, leafy greens, most tofu, fortified food, supps*

Isn’t protein a major concern too?

Yes

Affirmative!

No problem!!

Of course!!!

But….what about my mom? She’s way huge.Can she really get ALL the protein needed from plants?

Best diet sources of protein

• Nuts• Grains• Legumes – beans • Animal flesh• Eggs• Dairy products• Protein supplements Note: often unneeded easy to overdose

$$$

Source of protein…Plant or Animal…determines quality!

• Nuts• Grains• Legumes – beans • Animal flesh• Eggs• Dairy products• Protein supplements whey, casein

soy

High or low, how do you know?High Quality EAA mix matches human need Animal products and soy (engineered) aka complete

Low Quality EAA mix ≠ our needPlant products… grains, nuts, beans, seeds aka incomplete so must combine protein sources

Solution: Protein Complementation (PC)• Grains + Legumes (beans)

• Grains…rice, corn, barley, oat, wheat…• Beans…pinto, soy, black, garbanzo…

• Think. Pair. Share. Meal example• Write a PC meal example on the board• Include portion size and grams protein• Use My Fitness Pal US favorite

PBJ 18 grams protein 2T. pb + 2 slices

Dave’s Killer bread

Rice and Beans

Corn (grain) and Black Eye Peas

Garbanzos + Wheat (Hummus and Pita)

Think. Pair. Share.

Why is it better for the environment if we eat a plant-based diet?

Take a break. Be back in ~10

Water/Arable Land: Finite Resources

• Agriculture is largest US/global H2O consumer

• 85-90% U.S. agricultural land/H2O used for animal production– pasture– grain (corn/soy) acreage (most to cattle in feedlots)

Environmental impact varies by food choice

2050 global pop ~9 B; adding ~80M/yr. Given opportunity, most choose meat-based dietThis diet is resource greedyAdequate resources to produce meat-based diet will be unlikely

Topsoil Fossil Fuel

Water

For every 100 cal of grain fed to animals…..

• 40 new calories of MILK• 22 new calories of EGG• 12 of CHICKEN• 10 of PORK

3 of BEEF

Feedlots

Beef: The Impact

• What does it take to make a pound (16 oz.) burger? aka ‘4x4’ or ‘Double Big Mac’

– ~10 pounds of grain (corn/soy)– ~100 pounds of topsoil– ~ 2, 500 gallons water

‘Thneeds’

• Plan for the future…meat consumption habits will change as resources for production become scarce.

• Improve the balance between your ‘needs’ vs. ‘wants’.

Reduce/eliminate energyintensive, wasteful

food products.

Reap benefits of dietbetter for you/environment; Become more food secure in the process.

The things you THINK you need!

Think. Pair. Share.

Identify two realistic ways you can

eat more like a vegan.

Veg UpTry a Meatless MondaySwitch from cow’s milk to soy milkReduce portion/frequency of meat-based mealsBuy local, organic meats and/or 100% pasture fed beef,

not feed-lot beef.Challenge yourself! Eat vegan one day/meal prior to

Nutrition 10 final.

ReMemBer 1:30 class final Fri., June 26 at 1:45pm 3:30 class final Thurs, June 25 at

4pm