Vegetarian & Vegan Diets By: Annie Nalesnik

Vegetarian vs. Vegan

Beginning Vegetarian Semi-Vegetarian: no red meats (beef & pork) Pesco-Vegetarian: no beef, pork, or poultry (fish ok)

Vegetarian Lacto-Ovo Vegetarian: no meat (including fish)

Transitioning Vegan Lacto-Vegetarian: no meat + no eggs (dairy ok) Ovo-Vegetarian: no meat + no dairy products (eggs ok)

Veganno meat + no animal products

Reasons for Vegetarianism or Veganism

Ethics: “Killing & eating animals is wrong.”

Diet/Weight Loss/Health: “Vegetarians appear to have… lower cholesterol levels, lower blood pressure, lower rates of hypertension and type 2 diabetes…a lower body mass index and lower overall cancer rates [than nonvegetarians]” (ADA 2009).

Environment: “51 percent of greenhouse gas emissions worldwide can be attributed to "livestock and their byproducts” (World Watch 2009).

Religion: Hinduism, Buddhism, Jainism (India), some Christians, Taoism (China), Islam

Meat Substitutes

Tofu: soy product, coagulating soy milkTempeh: soy product, fermented soy beansSeitan: wheat gluten, made by washing wheat flour dough

until the starch dissolves, leaving insoluble gluten

Chicken SteakServing Size 3 oz 3 oz

Calories 104 131Fat 4.5g 6.5gSodium 91mg 125mgCarbohydrates 0g 0gDietary Fiber 0g 0gProtein 19g 17g

Tofu Tempeh SeitanServing Size 1/2 cup 3 oz 3 oz

Calories 94 190 90Fat 5.9g 6g 1gSodium 9mg 10mg 380mgCarbohydrates 2.3g 20g 3gDietary Fiber 0.4g 6g 1gProtein 10g 11g 18g

Protein Sources

Essential/Indispensible Amino Acids (9): amino acids that your body cannot make and must get through diet

Complete Protein: foods that supply all the essential amino acids in the proportions needed by the body

Complete Protein Foods Vegetarian: Eggs, Milk, Greek Yogurt, Yogurt, Cheese Vegan: Tempeh, Tofu, Soymilk, Soybeans, Hummus, Quinoa

Combinations Brown Rice + Beans or Lentils or Black Eyed Peas Whole Wheat Pasta + Beans Whole Wheat Bread + Peanut Butter or Almond Butter Lentils + Almonds

Vitamins/ Minerals For VegansB12

Recommended: 2.4 micrograms Fortified Cereals: Total (7.7), Product 19 (6), Wheat Chex (2.4) Red Star Nutritional Yeast (2.0)

Calcium 1 cup milk = 300 mg collard greens (356 mg), fortified orange juice (320 mg) tofu (258 mg), cooked turnip greens (252 mg), cooked spinach (244

mg), white beans (226 mg), un hulled sesame seeds (218 mg), cooked kale (204 mg)

Iron Recommended: Men = 10 mg, Women = 15 mg Belgian Endive (7 g), quinoa (5.3 g), figs (4.2 g), cooked spinach (4 g),

black- eyed peas (3.8g), lentils (3.4 g), kidney beans (3.3 g), Swiss chard (3.3 g)

Vegan Swap List

Butter = non- dairy vegan margarineCheese = soy cheese, nutritional yeast Chocolate = carob chips, vegan chocolateEggs = tofu scramblerHoney = agave syrup, maple syrup, liquid

sweetenerIce Cream = almond, cashew, coconut, hemp or

rice based ice creamMilk = almond milk, hemp milk, soymilk, rice milkYogurt = arrowroot yogurt, coconut milk yogurt,

rice yogurt, soy yogurt

Tips for Becoming Vegetarian/Vegan

Start slowEat a variety of foodsFind go to foods and restaurantsCarry healthy snacks for crunch timesListen to your cravingsRemember why you became a Vegetarian or

Vegan