Calendar

• Today Nov. 30– Topic: Vegetarian Diets– Do Something! Assignment is de no later

than Dec 2 for 15 points– There is NO Food Security assignment!– Exam 3 (final) Review sheet is posted

• Wed. Dec. 2– Food Security/Domestic Hunger/Wrap up– Final deadline for Do Something!

Assignment

Vegetarian Diets

It’s clear why Clara Belle recommends a vegetarian diet.Think-Pair-Share-other reasons

Taste

Availability

EnvironmentalConcerns

Culture/Religion

Affordability

Animal Rights

It’s clear why Clara Belle recommends a vegetarian diet.Think-Pair-Share-other reasons

Taste

Availability

EnvironmentalConcerns

Culture/Religion

Affordability

Animal Rights

Vegetarian Variations

• Lacto Ovo ….No animal flesh Includes dairy/eggs…often high fat!

• Macrobiotic, Pescetarian, Frutarian… etc!

• Vegan……No animal flesh or by-products Fruits, veggies, grains, nuts, beans,

seeds A common diet, but not often chosen!

Can be a very healthy diet

Think. Pair. Share.

Think. Pair. Share. Vegan health advantages? Vegan health concerns?Low sat fatNo cholesterolHigh fiberPhytochemical richRelatively cheapLow calorie densityNutrient denseSmart choice for environment and our health

Iron and ZincBeans, whole grain, fortified food, supps*Vitamin B-12Fortified food, supps*Vitamin DFortified dairy/soy/cereals, sun, supps*CalciumBeans, leafy greens, most tofu, fortified food, supps*

Why isn’t protein a major concern?

Yes

Affirmative!

No problem!!

Of course!!!

You tellin’ me this big hunk gets his protein from plants?

Head’s up if feed infants a vegan diet:• very high protein need (g/lb)• very small stomach capacity

Best diet sources of protein

• Nuts• Grains• Legumes – beans (esp. soy) • Animal flesh• Eggs• Dairy products• Protein supplements Note: often unneeded easy to overdose

$$$

Source of protein…Plant or Animal…determines protein quality!

• Nuts• Grains• Legumes – beans (esp.soy)• Animal flesh• Eggs• Dairy products• Protein supplements whey, casein

soy

Quality: High or low, how do you know?High Quality EAA mix matches human need Animal products and soy (engineered) aka complete

Low Quality EAA mix ≠ our need as a stand alone foodPlant products… grains, nuts, beans, seeds aka incomplete so must combine protein sources

How can you meet protein needs with no animal products/flesh in your diet?

Protein Complementation (PC)• Grains + Legumes (beans)

• Grains…rice, corn, barley, oat, wheat…• Beans…pinto, soy, black, garbanzo…

• Think. Pair. Share. • Think up a few vegan main dish ideas• Include portion size and grams protein• Use My Fitness Pal US favorite

PBJ 18 grams protein 2T. pb + 2 slices

Dave’s Killer bread

Rice and Beans

Corn (grain) and Black Eye Peas

Garbanzos + Wheat (Hummus and Pita)

Think. Pair. Share.

Why is a plant-based diet environmentally smart ?

Take a break. Be back in ~10

Water/Arable Land: Finite Resources

• Agriculture is largest US/global H2O consumer

• Most U.S. ag land/H2O used for animal production– pasture– grain (corn/soy) acreage (most to cattle in feedlots)

Environmental impact varies by food choice

2015 global pop ~7.2 billion Adding ~80M/yr Most prefer meat-based dietThis diet is ‘resource greedy’Resources inadequate to produce meat-based diet for all

Topsoil Fossil Fuel

Water

For every 100 cal of grain fed to animals…..

• 40 new calories of MILK• 22 new calories of EGG• 12 of CHICKEN• 10 of PORK• 3 of BEEF• It takes ~1/3 cal 1 cal grain

Feedlots

Beef: The Impact

• What does it take to make a pound (16 oz.) burger? aka ‘4x4’ or ‘Double Big Mac’

– ~10 pounds of grain (corn/soy)– ~100 pounds of topsoil– ~ 2, 500 gallons water

‘Thneeds’

• Plan for the future…meat consumption habits will change as resources for production become scarce.

• Improve the balance between your ‘needs’ vs. ‘wants’.

Reduce/eliminate energyintensive, wasteful

(food) products.

Reap benefits of a dietbetter for you/environment; Become more food secure in the process.

The things you THINK you need!

Do Something!

Identify two realistic ways you can

eat more like a vegan.

Veg Up

Try a Meatless MondaySwitch from cow’s milk to soy milkReduce portion/frequency of meat-based mealsBuy local, organic meats and/or 100% pasture

fed beef, not feed-lot beef.Challenge yourself! Eat vegan one meal/day

prior to Nutrition 10 final?!?!?!

Optional Slides

A World Demanding More

• Predict zero growth ~ 2050 global w/pop ~9B • To feed 9B the basics, need 100% crop

production• Why?• Huge production needed because developing

nations growing prosperous, eat more animal products

• Animal products, are non-renewable-resource-hungry and polluting to produce!– fossil fuels, fresh water, topsoil, high waste

productio

Environmental Cost to Produce Meat

• Land damage– erosion, overgrazing, deforestation

• Intensive water use (feed grain and animal production)

• Air/water pollution (manure, drugs, greenhouse gases**)

• Biodiversity ; resistant species• Heavy fossil fuel use

Fossil Fuel CaloriesàEdible Calories

• 1/3 Calà1 Cal grain protein• 2 Calà 1 Cal ready to eat cereal

protein• 1-5 Calà 1 Cal veg protein• 10-90 Calà 1 Cal animal protein

Can you order these by protein content???

• Bean Burrito• Hamburger 4oz. and bun with

toppings• Peanut butter and jelly sandwich• Tofu vegetable stir fry• Chicken pot pie• Oatmeal and soy milk 1 Cup

My Fitness Pal data (homemade recipe)

• Bean Burrito• Hamburger 4oz. and bun with

toppings• Peanut butter and jelly sandwich• Tofu vegetable stir fry• Chicken pot pie• Oatmeal and soy milk 1 Cup

10 #630 #1

19 #321 #212 #518 #4

Grams ProteinID Quality High and/or Low

My Fitness Pal data (homemade recipe)

• Bean Burrito• Hamburger 4oz. and bun with

toppings• Peanut butter and jelly sandwich• Tofu vegetable stir fry• Chicken pot pie• Oatmeal and soy milk 1 Cup

10 #6 L30 #1 H/L

19 #3 L21 #2 H/L12 #5 H/L18 #4 H/L

Grams ProteinID Quality High and/or Low

Early vegetarians returning from the kill !

Farmer Bill found that the cows had built their own electric fence.

Copyright ©1977 David Farley

Maybe the cows knew before we did that we’ve been eating too much meat.