The Vegetarian Way

What are vegetarians?

• a person who does not eat meat, and sometimes other animal products, especially for moral, religious, or health reasons.

Why?

• Health

• Environment-Top Soil Depletion

• Ethics-Love for animals

• World Hunger-Annually, an acre of land can produce 40,000 pounds of potatoes, 50,000 pounds of tomatoes, or a

paltry 250 pounds of beef.

Vegetarians and MyPlate

• Consume the right amount of food for caloric needs

• Focus on protein, iron, calcium, zinc, vitamin B12

Protein

• important functions in the body and is essential for growth and maintenance.

• Protein needs can easily be met by eating a variety of plant-based foods.

• Examples: beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers).

• Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron

• functions primarily as a carrier of oxygen in the blood.

• Examples: iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).

Calcium

• used for building bones and teeth and in maintaining bone strength.

• Examples: calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

Zinc

• necessary for many biochemical reactions and also helps the immune system function properly.

• Examples: types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds.

• Milk products are a zinc source for lacto vegetarians.

Vitamin B12

• Helps keep body’s nerve and blood cells healthy

• Examples include milk products, eggs, and foods that have been fortified with vitamin B12.

• These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast

Ways to eat healthier

• Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice.

• Don't overload meals with high-fat cheeses to replace the meat.

• Calcium-fortified soymilk provides calcium in amounts similar to milk. It is usually low in fat and does not contain cholesterol.

Base of vegetarian diet

Whole grains such as bread , wheat, rice, cereal, pasta and corn

Legumes such as dried beans, peas and nuts

Lentils and whole grains

• Vegetarians eat low on the food chain because they eat plant sources instead of the animal that eats the plant source to develop the protein.

Types of Vegetarians

Lacto-ovo vegetarians- eat dairy foods & eggs in addition to foods from plant sources.

Lacto-vegetarian- eat dairy foods in addition to foods from plant sources

Ovo-vegetarian- eat eggs in addition to foods from plant sources

Other Types

Pesco vegetarians - eats fish but no other meat;

Pollo vegetarians - eats poultry but no other meat

Vegan- only eat foods from plant sources

Crossword puzzle

• And lab plan

Soybeans

Good source of protein and other nutrients, can be made into hundreds of different products

Examples

• Tofu is soybean curd that is cheeselike and takes on the flavor of the food it is cooked with.

• Tempeh is fermented soybean patty with a nutty, or smoky flavor, can be marinated or grilled.

More Examples

• Soy milk is made by processing soybeans, can be used as a beverage or in cooking, also comes as soy cheese, soy yogurt, and frozen desserts.

• Textured Soy Protein (TSP) sold as dry granules, when soaked in liquid has a similar texture as a ground meat.

Adapting Recipes

Traditional meals can be modified by making nutrient rich substitutions for meat, poultry, and fish.

• Use extra beans in place of meat in chili

• Substitute cooked beans or lentils in casseroles, top with toasted nuts or seeds.

• Use soy cheese in place of mozzarella

• Crumble tofu in place of ricotta cheese for lasagna

• Use soy milk or soy yogurt in baked goods

More examples of vegetarian meals

• pasta primavera or pasta with marinara or pesto sauce

• veggie pizza

• vegetable lasagna

• tofu-vegetable stir fry

• vegetable lo mein

• vegetable kabobs

• bean burritos or tacos

• Lab plan for black bean burgers, clean fryers

Vegetarian Book q’s

• Pg. 210

• Lab plan for Black bean burgers