Vegetarianism

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Vegetarianism
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• Vegetarians do not eat meat, fish, and poultry.
• Vegans are vegetarians who abstain from eating
  or using all animal products, including milk,
  cheese, other dairy items, eggs, wool, silk, and
  leather.

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Why be a vegetarian?

• Among the many reasons for being a vegetarian
  are
• Health
• Ecological
• Religious concerns
• Dislike of meat
• Compassion for animals
• Belief in non-violence
• Economics

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The Key to a Healthy Vegetarian Diet

• Eat a wide variety of foods, including
• Fruits, nuts,
• Seeds, legumes
• vegetables, plenty of leafy greens, whole grain
  products.

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What about Protein?

• Vegetarians easily meet their protein needs by
  eating a varied diet, as long as they consume
  enough calories to maintain their weight. It is
  not necessary to plan combinations of foods. A
  mixture of proteins throughout the day will
  provide enough
• "essential amino acids."

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Good Protein Sources

• Lentils, tofu, low-fat dairy products, nuts,
  seeds, tempeh, peas...
• Many common foods such as whole grain bread,
  greens, potatoes, pasta, and corn quickly add to
  protein intake.

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Getting Iron without Meat

• Dried beans, spinach, chard, beet greens,
  blackstrap molasses, bulgur, prune juice, and
  dried fruit are all good sources of iron. To
  increase the amount of iron absorbed at a meal
  eat a food containing vitamin C, such as citrus
  fruit or juices, tomato, or broccoli. Cooking
  food in iron cookware also adds to iron intake.

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Calcium without drinking milk

• Collard greens, broccoli, kale, low fat dairy
  products, turnip greens, tofu prepared with
  calcium, and fortified soy milk.

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Did You Know All These People Advocated
Vegetarianism?

• Leonardo Da Vinci, Leo Tolstoy, George Bernard
  Shaw, Mahatma Gandhi, Albert Einstein, Janet
  Jackson, Mr. Rogers, Clara Barton, k.d. lang,
  Paul McCartney, David Duchovney, Gwyneth Paltrow,
  Tobey McGuire... Did you know Benjamin Franklin
  ate tofu?