the vegetarian way. what are vegetarians? a person who does not eat meat, and sometimes other animal...
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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