Vegetarian Diets

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• Vegetarian Diets

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Famous Vegetarians Socrates,
Plato, Pythagorus, Plutarch, Leonardo da Vinci,
Tolstoy, Shelley, George Bernard Shaw, Thoreau,
Gandhi, Johnny Weissmuller (the first Tarzan),
Bob Dylan, Joanna Lumley, Paul McCartney, Paavo
Nurmi (The Flying Finn - 9 Olympic gold
medals), Martina Navratilova, Chris Evert, Peter
Brock, Greg Chappell, Carl Lewis, Killer Kowalski
(champion wrestler), Julie Christie, Gillian
Anderson, David Duchovny, Alec Baldwin, Kim
Basinger, Drew Barrymore, James Cromwell, John
Cleese, Penelope Cruz, Joaquin Phoenix, Eric
Stoltz, Reese Witherspoon, Steven Seagal, Brooke
Shields, Gwynneth Paltrow, Terrence Stamp, Willem
Dafoe, Richard Gere, Ellen Burstyn, Woody
Harrelson, Ashley Judd, Guy Pearce, Alicia
Silverstone, Steve Martin, Jude Law, Mariel
Hemingway, Barry Gibb, Bryan Adams, Joan Baez,
Damon Albarn, Kate Bush, Leonard Cohen, Dennis
Weaver, Ian McKellen, Brian May, Bob Marley,
Melissa Etheridge, Peter Gabriel, kd lang, Ricky
Martin, Belinda Carlisle, Billy Idol, Shania
Twain, Alanis Morissette, Chrissie Hynde, Moby,
Meatloaf, Christie Brinkley, Chelsea Clinton,
Ricki Lake, Jerry Seinfeld.  
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KEY CONCEPTS AND FACTS

• Vegetarianism is part of a lifestyle with many
  attitudes and behaviors
• Vegetarian diets are health- promoting
• Traditional vegetarian diets provide a wide
  variety of nutritious foods.
• Nutrient-deficient vegetarian diets use too
  narrow a range of foods

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Reasons for Vegetarianism

• Vegetarians number in the hundreds of millions
• Much of world is vegetarian because meat is
  scarce and expensive
• People may adopt vegetarian diets because of
• religious beliefs
• humanitarian concerns
• desire to cause no harm to animals
• desire to preserve the environment
• desire to preserve food supply by eating low on
  the food chain
• believe that animal products are unhealthful or
  unsafe
• want to keep their weight down
• want to lower the risk of cancer or heart disease

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Religions of India

• Hinduism (originated before 1200 BC)
• Jainism originated 500 BC
• Buddhism originated 500 BC
• and spread to Tibet, China, and Japan
• Often Vegetarian due to reverence for life and
  belief in karma and reincarnation
• Plant foods have prana, life energy
• Ahimsa, not harming living beings

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Greek Philosophers

• Socrates, Plato, Epicurus and Pythagoras
  advocated vegetarianism
• for reasons of compassion
• For as long as men massacre animals, they will
  kill each other. Indeed, he who sows the seed of
  murder and pain can not reap joy and love.
• Pythagoras 530 BC

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Christianity

• Christian vegetarian traditions include Trappist
  monks and many others, motivated by compassion
  and also a desire to live simply.
• Not to hurt our humble brethren (the animals) is
  our first duty to them men who will exclude any
  of Gods creatures from the shelter of compassion
  and pity, will deal likewise with their fellow
  men.
• St. Francis of Assisi, c.
  1200

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Protestant Vegetarian Movement

• Began in England in early 1800s
• Health was the main concern
• Belief that meat was harmful to the body
• U.S Seventh Day Adventist Church, 1863
• 13 million members worldwide
• temperate and healthy lifestyle
• Church owns large vegetarian food companies
• Many church members today are lacto-ovo
  vegetarians

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East Meets West

• Mahatma Ghandi
• "The greatness of a nation can be judged by the
  way its animals are treated."
• Martin Luther King, Jr
• - "One day the absurdity of the almost universal
  human belief in the slavery of other animals will
  be palpable. We shall then have discovered our
  souls and become worthier of sharing this planet
  with them."

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Health Environmentalism

• - "Nothing will benefit human health and increase
  chances of survival for life on earth as much as
  the evolution to a vegetarian diet."
• Albert Einstein

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Environmental Concerns

• Meat protein production requires
• 6-17 times more land
• 4-26 times as much water
• up to ?? times as much fossil fuel as the
  equivalent amount of vegetable protein

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Calories of Fossil Fuel Expended to Get One
Calorie of Protein
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Pounds of grain needed to produce one pound of
bread compared to one pound of animal weight gain.
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Environmental Concerns

• Emissions of greenhouse gas, carbon dioxide,
  biocides
• and compounds that cause acid rain
• are at least 6x greater for meat production than
  for plant food production

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How Big is your Ecological Footprint?
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Humanitarian Concerns
land which could be used

• Farmland used to produce animal feed.
• This land could support 5-10 X as many people on
  a vegetarian diet.
• This may be a concern in our lifetime.

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Fossil fuels in meat production

• If everyone in the U.S. ate meatless just one day
  a week, it would be the environmental equivalent
  of not driving 91 billion miles per year

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However, today, world food supply is still
abundant.

• Enough wheat, rice and other grains are produced
  to provide every human being with 2,700 calories
  a day.
• In addition, are vegetables, beans, nuts, root
  crops, fruits, grass-fed meats, and fish
• But many people are too poor to buy readily
  available food.
• www.foodfirst.org

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From Vegetarian Times

• If you want to help animals
• If you want to help the environment
• If you want to help your health
• If you want to enjoy your life
• the simplest, quickest and most effective thing
  to do is to become a vegetarian

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• If you were a vegetarian, what would your reason
  be?

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Vegetarians
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Vegetarians of Many Types

• A spectrum of vegetarian diets
• Semi-vegetarians may avoid red meats
• Or all meats except seafood (pescetarians)
• American Vegetarian Society just says
  vegetarians eat no meat, poultry, fish

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Vegetarian Diet Options

• Lacto-vegetarians
• Lacto-ovo vegetarians
• Vegans
• Fruitarian, raw food, etc
• The junk food vegetarian diet

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Vegetarian Diet Options

• Can be very healthy
• Lacto-ovo vegetarians
• Lacto-vegetarians
• Vegans
• Can lead to malnutrition
• Macrobiotic Diet
• Fruitarian, raw food, etc
• The junk food vegetarian diet

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Vegan Diet Philosophy

• Empathy for all creatures and appreciation and
  love of ecology
• Live without consuming or otherwise harming
  animals
• Eat no animal products
• Avoid use of animal products
• This diet requires some nutrition knowledge to be
  adequate especially for pregnant women and
  children.

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Macrobiotic Diet

• Philosophy values organic foods and balancing
  yin and yang foods
• To maintain proper yin/yang balance, all
  extremely yang foods and all extremely yin foods
  are avoided
• Yin foods refined sugars, chocolate, tropical
  fruits, soda, juices, coffee, etc.
• Yang foods meats, eggs, dairy products, etc.
• Sometimes nutritionally adequate
• Not adequate for pregnant women and small
  children

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Restrictive Vegetarian Diets and Health

• Fruitarian diet, raw food diet and various fad
  vegetarian diets are not nutritionally adequate
• Dangerous for pregnant women, children, and sick
  people, who have high nutrient needs
• Junk Food vegetarian or vegan diet
• Common food staples are cheese pizza, potato
  chips, soda, candy, macaroni and cheese, and all
  types of packaged donuts, cookies, etc.

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Vegetarian Diets and Health

• Well-planned vegan and other types of vegetarian
  diets are appropriate for all stages of the life
  cycle, including during pregnancy, lactation,
  infancy, childhood, and adolescence
• Official position of the American Dietetic
  Association and Dietitians of Canada

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Benefits to Health

• Vegetarian diets beneficial for health and
  disease prevention
• Vegetarians in developed countries generally have
  adequate protein intakes
• Vegetarianism lowers risk of heart disease,
  stroke, hypertension, type 2 diabetes, chronic
  bronchitis, gallstones and kidney stones, and
  colon cancer
• Vegetarians rarely become obese or develop high
  blood cholesterol

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Health and Longevity

• One research study showed that life expectancy of
  a 30-year-old vegetarian Adventist woman was 85.7
  years,
• 6.1 years longer than average
• For a vegetarian Adventist man, life expectancy
  was 83.3 years, 9.5 years longer than average

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Guidelines
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• Variety
• Fruits
• Vegetables
• Grains
• Nuts
• Seeds
• Beans
• Dairy

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Special Considerations

• Diets with few or no animal products may be low
  in sources of complete protein, vitamin B12,
  vitamin D, calcium, and zinc
• With a good traditional diet or with
  knowledgeable food selection, nutrient
  inadequacies will not occur

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Plant Protein Sources

• Animal products provide all nine essential amino
  acids in the right balance
• Soy proteins are complete protein sources for
  children and adults
• Body needs sufficient essential amino acids to
  build and replace protein substances
• If essential amino acids are missing, protein
  construction stops, and available amino acids are
  used for energy
• Essential amino acids are not stored, body needs
  fresh each day

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Amino Acids low in some plant foods

• Isoleucine
• Lysine
• Tryptophan
• Sulfur-containing
• Methionine
• Cysteine

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Vegetarian diets combine complementary plant
foods
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Grains
Seeds Sesame, sunflower
Legumes Incl. peanuts
Dairy Products
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Food Sources of Protein

• Milk, 16 oz. 16 grams
• 1/2 cup oatmeal 3 g
• Peanut butter
• sandwich 16 g
• 1 cup rice and
• beans 10 g
• TOTAL 45 grams
• A 50 lb. Child needs 25 grams protein daily

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Plant Protein Sources

• Many combinations of plant foods yield complete
  proteins
• Soy products will complement other plant proteins
• Milk and eggs, like meat, contain complete
  proteins and will complement the essential amino
  acids profile of any plant source of protein
• Complementary protein sources should be consumed
  throughout the day

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Vitamin B12

• Vitamin B12 naturally present only in animal
  products
• Vegetarians who dont consume animal products can
  easily obtain vitamin B12 from fortified products
  such as soy milk and breakfast cereals or from a
  multivitamin or B12 supplement

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Vitamin D

• People get vitamin D from the sun and from milk
• Vitamin D is found in few foods- most of our
  intake comes from vitamin D-fortified milk or soy
  milk (cheese and yogurt seldom fortified)
• If milk is not part of the diet and exposure of
  the skin to sunlight is limited, we need to get
  vitamin D-fortified soy milk, breakfast cereal,
  or a multivitamin with vitamin D

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Calcium Sources

• Vegetarians who exclude milk and milk products
  rely on
• good plant sources of calcium (greens like kale,
  broccoli, bok choy, and beans)
• and calcium-fortified products such as soy milk,
  breakfast cereals, and orange juice
• If calcium supplements are used, they should
  include Vitamin D.

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Flexitarian

• A semi-vegetarian or flexitarian diet is
  plant-based with the occasional inclusion of meat
  products
• Tony Gonzalez's daily 80/20 diet (80 percent
  plant-based/20 percent fish or chicken).
• Retired from Atlanta Falcons in 2013 at age 37

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The "Meatless Mondays" campaign

• Can one day a week makes a difference?
• First done in WW I to aid the war effort
• Returned in WW II to help feed war-ravaged
  Europe.
• Revived in 2003 by Johns Hopkins Bloomberg School
  of Public Healths Center for a Livable Future

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The "Meatless Mondays" campaign

• Now a global movement -learn more at
• http//www.meatlessmonday.com/
• By pledging to go meatless on Monday just for the
  month of October, you will reduce your carbon
  footprint by almost 33 pounds. So for every 61
  people who pledge, we reduce our collective
  carbon footprint by about one ton per month!

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The "Meatless Mondays" campaign

• Who's doing it?

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The "Meatless Mondays" campaign

• Who's doing it?
• On Facebook
• Twitter

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Meat Free Mondays in October

• Plan your Monday menus
• What favorite vegetarian meals do you already
  have?
• Southern "4 Vegetable Plate"
• Try new recipes for a few vegetarian main dishes
• Ask your family to join, too.
• And tell a couple friends about it!

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Making a Difference

• Share your experiences with "Meatless Monday"
  campaign
• "Make Meat a Part of the Meal, Not the Heart
  of the Meal" video
• Learn about low meat or meatless meals from many
  cultures

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