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Understanding Vegetarian Diets: Types, Benefits, and Environmental Impact

Explore the world of vegetarian diets, including variations like Lacto-Ovo, Vegan, and others. Learn the health advantages of a vegan diet, such as no cholesterol, low saturated fat, and high fiber content. Understand dietary concerns including essential nutrients like iron, zinc, and vitamin B12. Discover that getting enough protein on a vegetarian diet is feasible through legumes, grains, and nuts. Uncover the environmental impact of meat production and how adopting a vegetarian lifestyle can contribute to sustainability.

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Understanding Vegetarian Diets: Types, Benefits, and Environmental Impact

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  1. You tell me. Why Eat Vegetarian?

  2. Vegetarian Variations • Lacto Ovo No animal flesh Includes dairy/eggs…can be hi fat! • Vegan……No animal flesh or by-products Fruits, veggies, grains, nuts, beans, seeds Common, BUT typically not a diet of choice • Macrobiotic, Pescetarian, Frutarian… etc.!

  3. Vegan Diet:Health Advantages • No cholesterol • Low saturated fat • High fiber • Phytochemical rich • Relatively inexpensive • High nutrient, low Calorie density • Low on food chain; less exposure to enviro-toxins

  4. Vegan: Special Diet Concerns • Iron and Zinc Beans, whole grains, fortified cereals, supps • Calcium Fortified foods, beans, most tofu, supps • Vitamin B-12 !!! Fortified foods,supps • Vitamin D Fortified soy, sun, supps

  5. Can I get enough protein if I don’t eat meat???

  6. Yes Affirmative No problem Of course!!!

  7. What foods groups provide protein?

  8. Dietary Sources of Protein Nuts Grains Legumes – beans, soy Animal flesh Eggs Dairy products Protein supplements often unneeded easy to OD

  9. Compare Menus for Protein Menu #1 12 oz soy milk 2 slices whole wheat bread 1 tbsp jam 2 tbsp peanut butter Menu #2 Fast food burger (Big Mac type) Mayo, ketchup, tomato, pickle Fries small Soda 24 oz

  10. Compare Menus for Protein Menu #1 12 oz soy milk 12 2 slices whole wheat bread 8 1 tbsp jam 0 2 tbsp peanut butter 8 Menu #2 Fast food burger (Big Mac type) 25 Mayo, ketchup, tomato, pickle 0 Fries small 3 Soda 24 oz 0

  11. Does Protein Quality Matter? YES!

  12. Protein Quality • HIGH if EAA balances with human need aka…Completeprotein Animal flesh and byproducts #1 plant exception is ________. • LOW if EAA balance doesn’t match our need aka….Incomplete protein Plant protein-grains, nuts, beans, seeds Combine bean/grain  ~ high quality

  13. Protein Complementation • Global standard  Grains + Legumes • Examples • Rice + beans • Tofu + rice • Lentils + barley • Garbanzos + couscous • US favorite ????

  14. Rice and Beans

  15. Corn (grain) and Black Eye Peas

  16. Garbanzos + Wheat - Hummus and Pita

  17. Protein Needsof Vegetarian • Omnivore = .8 g/Kg (~.4 g/lb) • Lacto-Ovo = 1.0 g/Kg (~.5g/lb) • Vegan = 1.2 g/Kg (~.6g/lb) • Infant 0-1 yr ~ 2g/kg !!!!! • Protein deficiency = Kwashiorkor • Protein deficiency uncommon in US!!

  18. Environmentally Concerned? Eat vegan ….or like one more often!

  19. Arable Land: a Finite Resource • 90% U.S. agricultural land used for animal production….either as pasture or grain acreage • ~Majority of corn/soy grown in US is fed to livestock…. not people

  20. The cost of producing meat • Land damage • Erosion, overgrazing, deforestation • Intensive water use (feed grain/animal) • Air/water pollution (manure, antibiotics) • Biodiversity ; resistant species • Heavy demand on fossil fuel

  21. Fossil Fuel Calories Edible Calories 1/3 Cal 1 Cal grain protein • 2 Cal 1 Cal ready to eat cereal protein • 1-5 Cal 1 Cal veg protein • 10-90 Cal 1 Cal animal protein

  22. Beef: The Impact • What does it take to make a pound burger? • ~10 pounds of grain (corn and soy) • ~100 pounds of topsoil • ~ 2, 500 gallons water

  23. ID a change you can make to eat more like a vegetarian.

  24. ID a change you can make to eat more like a vegetarian. • Try a Meatless Monday. • Eat less meat than you do currently. • Choose 100% pasture fed beef. • Buy local, organic meats. • Commit to try a vegetarian diet for three days before the end of term. • ??????

  25. Making choices Animal products may taste good and be cheap (dollar wise), But they are costly to your health and our environment.

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