AMY SCHILLER

Eating a Healthy Vegan Diet

Veganism

What is a vegan? Any person who abstains from

eating/using all animals & animal by-products Meat, dairy, eggs, honey Leather, wool, silk

Why Go Vegan?

Larger Implications of our food choices Animal Cruelty Environmentalism Labor Practices World hunger Feminism Health

Academy of Nutrition and Dietetics

Position Statement: “appropriately planned vegetarian diets,

including vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases”

Change in food consumption in the past 100 years in the U.S.

1900 2000

Sugar 5 lbs/year 170 lbs/year

Soft Drinks

0 53 gallons/year

Oils 4 lbs/year 74 lbs/year

Cheese 2 lbs/year 30 lbs/year

Meat 140 lbs/year

200 lbs/year

Homegrown Produce

131 lbs/year

11 pounds/year

Calories 2100 2757

The S.A.D Diet

7%

51%42%

Processed Foods

Animal Products

Fruits & Vegetables

Coincidence?

0

5

10

15

20

25

30

35

40

1976-1980 1988-1994 1999-2000 2006

Obese Adults >20 years of age

Health Benefits

Lower cholesterol Cholesterol is only found in animal

products Lower BMI Lower incidences

heart disease, diabetes, hypertension, cancer & osteoporosis

Increased consumption fiber, vitamins, minerals, antioxidants &

healthy fats

Myths About a Vegan Diet

Calcium Dairy also includes

saturated fats, cholesterol, hormones, antibiotics & pesticides

Sesame seeds, kale, collard greens, tofu, Ca+-fortified OJ & soymilk

Protein 10% of calories from protein athletes

Soy EBR proves soy does not act as estrogen in the

body

Breakfast: 1 cup Oatmeal 6

  1 cup Soy Milk 7

  1 medium Bagel 10

Lunch: 2 slices Whole Wheat Bread 7

  1 cup Vegetarian Baked Beans 12

Dinner: 5 oz firm Tofu 12

  1 cup cooked Broccoli 4

  1 cup cooked Brown Rice 5

  2 Tbsp Almonds 4

Snack: 2 Tbsp Peanut Butter 8

  6 Crackers 2

TOTAL   77 grams

Protein Recommendation for Male Vegan 63 grams

[based on 0.9 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]

Breakfast: 2 slices Whole Wheat Toast 7

  2 Tbsp Peanut Butter 8

Lunch: 6 oz Soy Yogurt 6

  2 Tbsp Almonds 4

  1 medium Baked Potato 3

Dinner: 1 cup cooked Lentils 18

  1 cup cooked Bulgur 6

Snack: 1 cup Soy Milk 7

TOTAL   59 grams

Protein Recommendation for Female Vegan 52 grams

[based on 0.9 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female]

Being a Smart Vegan

Risks Appropriately planned diets

Coke, Fritos & Swedish Fish Vitamin B12 can be low in some

vegans Fortified soy & almond milks, cereal,

tempeh, tofu, nutritional yeast, supplements

How Do I Start?

Slowly: Meatout Monday3 Favorite Veg MealsBecome your own personal chef

How to Go Vegan

Be a smart shopper Explore the produce section of your local

store Find the Natural Foods section Visit your local Farmer’s Markets

Living Your Life Vegan

Imagine Vegan Café Balewa’s Vegan Gourmet Cosmic Coconut The Love Shack Jasmine’s Thai & Vegetarian

Restaurant R.P. Tracks Whole Foods Market

Forks Over Knives

http://youtu.be/O7ijukNzlUg

Be a Superhero!

Save the World… Improve your health Save the Earth Protect the animals Feed the world

…One Bite at a Time!

Thank You!

Resources

For your health:  http://www.pcrm.org/

http://engine2diet.com/  http://www.vegforlife.org/

 

For the animals:  http://www.farmsanctuary.org/

http://www.farmusa.org/  http://www.mercyforanimals.org/

 For the earth: http://www.earthsave.org/

  

For help on what to eat:  http://www.meatoutmondays.org/index.php  http://vegweb.com/  http://www.theppk.com/