The Vegetarian Lifestyles

1. The Vegetarian Lifestyles FACS Standards 8.6.1, 8.6.2, 8.6.3 Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill – Glencoe. 2004.

2. Vegetarianism • People who do not eat meat, poultry, or fish • Some do not eat dairy foods or eggs • Can supply complete nutrition; food choices require some planning

3. Different kinds of vegetarians

4. Vegans – pure vegetarians – eat only foods from plant sources, such as grain products, dry beans and peas, fruits, vegetables, nuts, and seeds • Lacto vegetarians – eat dairy products in addition to foods from plant sources

5. Ovo vegetarians – eat eggs in addition to foods from plants sources • Lacto-ovo vegetarians – eat foods from plant sources, dairy products, and eggs

6. Reasons to become vegetarians: • Healthier way to eat – can get all nutrients needed

7. Protein • Not difficult to obtain • Eating a wide variety of foods from plants can provide complete protein over the course of a day • Dry beans or peas together with any grain products, nuts, or seeds • Corn and beans – complete protein

8. Fat • May gain weight because eating plan centers on whole milk, cheese, or eggs • Nuts and seeds also high in fat • Eat and drink in moderation • Choose meal plan emphasizing grain products, vegetables, fruits – supply many nutrients, but low in fat

9. Iron • Essential in making hemoglobin, substance in blood carrying oxygen to all body cells • Found in many fruits, vegetables, and grain products, especially dry beans and peas, and dried fruits • Iron from plant sources not easily absorbed, vegetarians run chance of iron shortage

10. Vitamin C aids body in iron absorption, sensible solution is to eat foods rich in vitamin C together with foods high in iron

11. Calcium • Concern for vegans and those who do not like milk • Need for strong bones and teeth • Can get calcium from dry beans and green, leafy vegetables, such as spinach, kale, and mustard greens • May need to drink fortified soy milk

12. Vitamin B12 and D • Vitamin B12 not found in foods of plant origins, so recommended vegans take vitamin supplements • May also need supplement fro vitamin D, found in fortified milk

13. Planning Vegetarians Meals • Substitute products made from soybeans and wheat for foods from animal sources • Get acquainted with many varieties of grain products and dry beans and peas – try millet, bulgur, and barley • Be sure to include good sources of vitamin C

14. Use dark green, leafy vegetables liberally – kale, spinach, mustard greens

15. Vegetarian Recipes • Vegetarian recipes are high in fat, so choose wisely • Can adapt favorite non-vegetarian recipes, substituting ingredients such as seitan or bulgur for meat • Many Asian and Central and South American foods based on vegetarian foods

16. Eating Out Vegetarian-Style • Many restaurants have added vegetarian meals • Can find meatless meals, made with milk, eggs, or cheese • Baked potatoes with cheese, pizza, meatless lasagna, bean soup, omelets

17. Salad bars or a selection of salads on menu • Read men description carefully • Tell server you are vegetarian and ask whether chef willing to make up a plate of cooked vegetables