Vegetarian Diet

Yoga 11: Nutrition Module

At the end of this presentation, you will have a better understanding of:

Why people choose vegetarian diets

Different types of vegetarian diets

Nutrients to focus on when planning a vegetarian diet

Options for Meat alternatives (legumes, soy foods, nuts and seeds)

Here are some of the reasons that people may choose vegetarian eating…

Health

Environmental concerns

Ethical/moral reasons

Religion

Economic concerns

Vegetarian styles of eating exclude animal products to varying degrees…

Lacto-ovo Vegetarians eat both eggs and milk products

– Lacto = milk Ovo = egg

Lacto Vegetarians include milk

Vegan exclude all animal products

Health Benefits of Vegetarian Eating:

Well planned vegetarian eating can reduce the risk of:

Obesity

Heart Disease (High Blood Pressure, Coronary Artery Disease)

Cancer (particularly colorectal cancer)

Canada’s Food Guide

Vegetarian eating needs to be well-planned to include foods from each food group.

Vegetarians may need to pay special attention to…

Calcium and Vitamin D

Protein, Iron, Zinc, Vitamin B12

Milk and Alternatives

Meat and Alternatives

Well Balanced Meatless Meals

Choose Milk Products and Calcium-rich foods:

Milk Products (milk, yogurt, cheese)

Fortified soy milk

Calcium-fortified tofu

Bok choy, kale, broccoli, chinese cabbage, mustard greens, collards, okra

Almonds, almond butter, sesame tahini

Juices with calcium added

Beans

Only fluid milkand fortified soy milk has

Vitamin D

Well Balanced Meatless Meals: Protein

Choose Meat Alternatives and Protein-rich foods:

Legumes (dried peas, beans and lentils)

Tofu

Soy foods

Nuts and seeds

Textured Vegetable Protein (TVP)

Veggie “meats”

Grains and cereals

Well Balanced Meatless Meals: Iron

Choose Meat Alternatives and iron-rich foods:

Legumes (dried peas, beans and lentils)

Tofu

Dried fruit

Enriched cereals and breads

Enriched pasta

Nuts

Dark green leafy vegetables

NOTE: Iron from plant sources is absorbed better when eaten with a source of Vitamin C

Iron from plant foods is less

well absorbed. Vegetarians need to eat more iron.

MEAT ALTERNATIVES

LEGUMES (dried peas, beans and lentils)

– Kidney beans– White beans– Soy beans– Romano– Navy– Fava– Chickpeas/Garbanzo beans– Lentils– Lima Beans– Split peas

Tofu and Other Soy Foods

Tofu:

soybeans are mashed and liquid

is drained (“soymilk”); “curd” remains

Soybeans are not a good source calcium naturally; calcium can be added

Other soy foods – soy flour, soy “nuts”, soy “cheese”, soy “meats” etc.

More about Tofu…

Bland flavour; absorbs the flavour of other ingredients, sauces

Firm tofu is packed in water and must be refrigerated – change water every second day once opened –use within one week

Firm tofu can be frozen Soft/silken tofu great for desserts,

sauces, soups

Soy Milk

Look for types that are “fortified” with calcium and Vitamin D

Often used by those with milk allergy or lactose intolerance (soy milk is lactose-free)

Use in cooking or for drinking

Nuts and Seeds

Nuts• Almonds or almond butter• Filberts/Hazelnuts• Walnuts• Brazil nuts• Pine nuts

Seeds• Flax seeds• Sesame seeds or tahini• Sunflower and Pumpkin seeds

Vegetarian Food Guide Rainbow

Food Groups – Grains: 6 servings– Vegetables: 4 servings– Fruits: 2 servings– Legumes, nuts and other protein-rich foods: 5

servings– Fats: 2 servings– Calcium-rich foods: 8 choices from within other Calcium-rich foods: 8 choices from within other

food groups food groups

Vegetarian Food Guide Rainbow: Tips

Choose a variety of foods The number of servings are minimum minimum A calcium-rich serving provides 10% of

requirements Include 2 servings of omega-3 fats per day Servings of nuts and seeds may be used in

place of fat servings

*Safe levels of sun exposure are unknown

Vegetarian Food Guide Rainbow: Tips

Be sure to get adequate daily Vitamin D from sun exposure* or through fortified foods or supplements.

Include at least 3 good food sources of Vitamin B-12 daily

If you include sweets or alcohol in your diet, do so in moderation

http://www.cbc.ca/news/background/health/vitamin-d-winter.html