EXPANDING BEYOND MEATLESS MONDAYBecoming a Vegetarian

Viterbo Dietetic Interns: Bei Wu and Ellen Tangel

OVERVIEW

● Introduction/Definitions

● Misconceptions

● Challenges and Benefits of Becoming Vegetarian

● How to get started

● Healthy Recipe Demo and Taste Testing

● Discussion and Questions

WHAT IS A “VEGETARIAN”?

The Vegetarian Society defines a vegetarian as: "Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter."

DIFFERENT TYPES OF VEGETARIAN

MISCONCEPTIONS OF MEATLESS DIETS

REALITY OF MEATLESS DIETS

CHALLENGES OF BECOMING A VEGETARIAN

● Limitations on food choices● Dining Out● Potential Nutritional

Deficiencies○ Protein○ B12 – eggs, dairy, fortified cereals,

nutritional yeast, supplement

○ Iron – spinach, beans, whole grains, vitamin C

○ Zinc – beans, fortified cereals, whole grains

○ Omega-3 Fatty Acids – flaxseeds, chia seeds, canola oil, walnuts

BENEFITS OF BECOMING A VEGETARIAN

A compassionate choice

In the United States, 3.7 Billion farm animals were slaughtered in 2014.

BENEFITS OF BECOMING A VEGETARIANGood for the environment

Reducing Carbon Footprint, livestock farming is responsible for almost 20% of all greenhouse gas emission from human-related activities.

Reduce pollution.

BENEFITS OF BECOMING A VEGETARIANLive longer, More EnergyResearch has shown that vegetarians are less likely to suffer from

obesity, coronary heart disease, high blood pressure, type II diabetes, some diet-related cancer, diverticular disease, appendicitis, and gallstones

BENEFITS OF BECOMING A VEGETARIAN“More Regular”Vegetables and fruits are packed with fiber, which would promote

gastrointestinal health!

HOW TO GET STARTED● Meat Substitutes

o tofuo seitano tempeh

● Plant Based Proteinso lentils, beans, other legumeso nuts and seedso edamame (soy)o whole grainso dairy and eggs (if not vegan)

ANIMAL VS. PLANT PROTEINSource Protein Cholester

olTotal Fat

Sat. Fat Iron Fiber Calories

3.5 oz Chicken

30g 85mg 4.5g 1g 1mg 0g 173

3.5 oz Beef

24g 90mg 21g 8g 2.4mg 0g 289

3.5 oz Tofu

15.8g 0mg 8.7g 1.3g 10.5mg

2.3g 143

3.5 oz Tempeh

18.5g 0mg 10.8g 2.2g 2.7mg 5g 193

3.5 oz Black Beans

21.6g 0mg 1.4g 0g 5mg 15g 341

QUESTIONS?

TODAY’S MENU

Orange Sesame Tofu Cucumber salad with lime and cilantro

PLEASE FILL OUT SURVEY BEFORE YOU GO!1)Did you learn anything new today?

2)On a scale of 1-5, how motivated are you to try vegetarianism?1 2 3 4 5

3)Was the information presented clearly and at an appropriate pace?

REFERENCES

"Becoming a Vegetarian." Harvard Health Publications (2009): n. pag. 1 Oct. 2009. Web. 3 Mar. 2015.

"Farm Animal Statistics: Slaughter Totals : The Humane Society of the United States." The Humane Society of the United States. N.p., 14 Sept. 2014. Web. 3 Mar. 2015.

"Plant Based (Vegan) Protein Sources." SoyStache. N.p., n.d. Web. 3 Mar. 2015.

“Tofu and Manna: Part 6: What About the Vegetarian Diet?" Tofu and Manna: Part 6: What About the Vegetarian Diet? Blogger, 5 Aug. 2013. Web. 03 Mar. 2015.

Vegetarian Society Home. Web. 03 Mar. 2015.