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Nutrients and how they are obtained on a vegetarian/vegan diet

Nutrients and how they are obtained on a vegetarian/vegan diet. Objective: learn about why we need different nutrients and how they can be obtained on a vegetarian or vegan diet. STARTER ACTIVITY – NUTRITION COMPETITION!. In teams of 3, write down a list of all the nutrients you know about.

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Nutrients and how they are obtained on a vegetarian/vegan diet

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  1. Nutrients and how they are obtained on a vegetarian/vegan diet Objective: learn about why we need different nutrients and how they can be obtained on a vegetarian or vegan diet

  2. STARTER ACTIVITY – NUTRITION COMPETITION! • In teams of 3, write down a list of all the nutrients you know about. • Tip: remember the eatwell plate! • You will have one minute to do this. The team with the most nutrients wins. Good luck!

  3. Nutrients within a vegetarian/vegan diet • The following slides will explain the function of different key nutrients plus give examples of where they can be found in a vegetarian or vegan diet. • Fill in your two A3 tables using this information. • Remember, vegetarians eat nothing from dead animals and vegans eat nothing from dead or living animals.

  4. Protein

  5. Test your protein knowledge • As you can see, it is a myth that vegetarians and vegans find it difficult to get enough protein! • As a class, let’s test our protein knowledge with this quiz: http://www.teachvegetarian.com/food-technology/protein-quiz/test

  6. Complex Carbohydrates

  7. Fibre

  8. Fibre and the digestive system • The body cannot digest fibre – it forms the bulk to help bowel movement • It absorbs water – keeps the faeces soft/prevents constipation • Soft faeces easily pass through the digestive system – so fibre helps the flow in the digestive system • Small hard faeces do not pass easily through the colon, which causes ruptures in the intestine. The inner lining of the colon is pushed and distorted, causing diverticular disease • Fibre helps to prevent various bowel disorders/bowel cancer/appendicitis/piles

  9. Calcium Source: http://twigandleafbotanicals.tumblr.com/post/26490759611/some-basic-non-dairy-vegan-calcium-sources

  10. Calcium in Dairy? • This milk quiz gives more information on how although there is calcium in dairy, dairy consumption can come with some negative side-effects. Let’s take the quiz as a class http://www.teachvegetarian.com/content/milk-quiz • Extension activity – research the calcium paradox.

  11. Iron

  12. We will now look at vegetarian and vegan sources of certain: VITAMINS

  13. Vitamin A

  14. Vitamin C

  15. Vitamin D

  16. Vitamin E

  17. Vitamin K

  18. Which vitamins need fat? • Vitamins A, D, E and K all need fat to be absorbed by our body (they are fat soluble). • This is one reason why having a small amount of fat is essential for good health, even though having too much saturated fat is unhealthy. • As animal fats are often high in saturated fat, choose plant fats – avocados, nuts and seeds are good sources. Also choose healthy oils – olive oil to cook and flax seed oil for salad dressings are the best. • Vitamin E is naturally found in some fats.

  19. Now show what you have learned… …by answering this Nutrition Quiz made up of past paper exam questions. You will mark your partner’s answers at the end.

  20. How did you do? • Now, as a class, let’s take this Improve Your Health quiz to check how much we have all learned about nutrients and their sources within a vegetarian or vegan diet http://www.teachvegetarian.com/food-technology/vegan-vegetarian-nutrition/gcse.

  21. Extension activity – Create your own meal • Design and create your own meal which is high in one or more of the nutrients listed previously. • You can use the recipes on the following slides for inspiration.

  22. Extension activity - Recipes High in protein & iron: • http://vegetarianrecipeclub.org.uk/vegetarian-vegan-recipe/tofu-frittata-curly-kale-baked-savoury-eggless-alternative • http://vegetarianrecipeclub.org.uk/vegetarian-recipe/edamame-pea-mint-soup • http://vegetarianrecipeclub.org.uk/vegetarian-recipe/middle-eastern-nutty-millet-pilaf-easy-tasty-delicious • http://vegetarianrecipeclub.org.uk/vegetarian-vegan-recipe/quinoa-pilaf

  23. Extension activity - Recipes High in protein: • http://vegetarianrecipeclub.org.uk/vegetarian-vegan-recipe/luxury-lemon-vegan-meringue-pie-raspberry-coulis Try to include pulses, beans, lentils or peas in your recipe to increase the protein content: http://vegetarianrecipeclub.org.uk/quickening-pulses-beans-lentils-and-peas

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