The one-month Vegetarian Challenge This year, challenge yourself - - PowerPoint PPT Presentation

The one-month Vegetarian Challenge

This year, challenge yourself with a different New Year’s Resolution: a one month vegetarian diet, guided by

• Dr. Jennifer

Strong, Naturopathic Doctor

The multiple benefits of being vegetarian

Health Environmental Animal Economical

Vegetarian vs Vegan

Vegetarian: A person who does not consume animal products

 Lacto-veg: no animal products, but will eat dairy  Ovo-veg: no animal products, but will eat eggs  Pesco-veg: no animal products, but will eat fish  Vegan: no animal products, including honey, and

follow an animal free lifestyle, by not using products tested on animals, or clothes made of animals.

The Historical Four Food Groups

Canada’s Food Guide

 MEAT  MILK  BREAD  FRUITS &

VEGETABLES

The NEW Four Food Groups

developed by PCRM

LEGUMES GRAINS VEGETABLES FRUIT

http://www.youtube.com/watch?v=Ttfn5A EBdhY

Nutritional Adequacy of Vegan Diets

“…appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.” “Position of the American Dietetic Association

and Dietitians of Canada: Vegetarian Diets,” Journal of the American Dietetic Association, June 2003

The Power of Plant Foods

Fruits and vegetables –reduce risk for cardiovascular disease, cancers, and other chronic diseases (such as macular degeneration and cataracts). Legumes - sources of protein, fiber, and a variety of micronutrients and phytochemicals that may protect against disease.

The Power of Plant Foods

Nuts - lower risk for heart disease and lower mortality rates. Whole-grains - reduced risk for heart disease, diabetes, high blood pressure, and stomach and colon cancers.

Heart Disease: #1 Killer

Framingham Heart Study

 150 mg/dl cholesterol (3.9mmol/L)  1% incr in cholesterol; 2% incr in risk

Ornish Heart Study

 Can reverse disease with low fat veg diet, stress reduction and

exercise

Dangerous foods: saturated fats and cholesterol, trans fats

 Major sources: animal foods and processed foods  Highest source of saturated fat in American diet: dairy

products

 Only animal foods have cholesterol

Cancer: #2 Killer

ESTIMATED PERCENTAGES OF CANCER affected by selected factors* Poor Diet 35-60% Tobacco 30% Alcohol 3% Air and Water Pollution 1-5% Medications 2%

* These figures are rough estimates based on data from: Cancer Rates and Risks, National Cancer Institute (Washington, DC: 1985), and R. Doll and R. Peto, Journal of the National Cancer Institute, 1981, 66(6):1191-1308. Other factors may also play a role in certain forms of cancer and are not included in this table. Categories may

• verlap. For example, both tobacco and alcohol contribute to

esophageal cancer.

Cancer and diet

Foods rich in bad fat and oils affect digestive cancers and sex-hormone cancers

 E.g. colon, rectum, prostate, breast  The difference between a low-fat vegetarian diet

and an omnivorous one = 1500 g fat/month.

Protective dietary components

 Fibers from whole grains decrease risk of colon and rectum

cancers

 Fiber helps to rid the body of excess hormones protecting against

prostate and breast cancer

• There is no fiber in any animal product

 Plant nutrients: Beta-carotene, vitamin C

Vegetarians and disease

“Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol and animal protein, as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamin C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians as well as lower rates of death from ischemic heart disease;… also lower blood cholesterol levels; lower blood pressure; lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.”

 Position of the American Dietetic Association and Dietitians of Canada:

Vegetarian Diets,” Journal of the American Dietetic Association, June 2003

What about getting enough protein?

 Cows did not eat other cows for protein!

There are nine essential amino acids we need to obtain from the foods we eat As long as you're meeting your energy needs and eating a varied diet, you'll get enough protein

Protein Sources

Beans Whole Grains Tofu/ Tempeh Soy Milk/ soy products Nuts/ Nut Butters Green vegetables

But isn’t fish healthy?

• Although fatty fish, compared to red meat, has

been associated with less cardiovascular risk, fish and shellfish often contain mercury and other environmental toxins

• Affects central nervous system, cardiovascular

health, reproduction, immune function and are possibly carcinogenic

• Other nutritional problems
• Contribute to already high intakes of animal

protein

• High protein diets associated with

increased risk for kidney problems,

• steoporosis and complications with

diabetes

• Contribute to saturated fat and cholesterol

intake

Safer omega-3 fatty acid sources

 Flax seed and flaxseed oil  Walnuts  Soybeans, tofu, and soybean oil

But isn’t milk important for health?

Milk is species specific- For example, Cow’s don't drink goat's milk Many people don’t drink milk because they are lactose intolerant.

 70% of world’s population

Plant Calcium Vs. Cow’s Milk Calcium

Plant sources contain:

 Fiber  Phytochemicals

(nutrients found in plants)

 Vitamin K (blood

coagulation, bone maintenance)

 Salicylic acid (anti-

inflammatory)

Cow’s milk contains:

 Nothing from plant

column

 Saturated fat  Cholesterol  Lactose  Hormones  Contaminants

“Where will I get my calcium from?”

Plant foods are good sources of calcium Absorption rate of calcium from plants compared with cow’s milk

 Green vegetables 52-64%  Cow’s milk 32%

Mg Calcium in 100 Calories of:

Bok choy 1,055 Turnip greens 921 Collard greens 559 Kale 455 Romaine lettuce 257 Tofu 236 Milk (3/4c) 194 Fish 38 T-bone steak 5 Pork chop 2

Recommendations for Bone Health

Get some physical activity! Achieve positive calcium balance by avoiding calcium depleters

 animal protein  high sodium foods  caffeine  refined sugars  excessive vitamin A supplements

Meet other nutrient needs: protein, potassium, vitamins D, K, and C, magnesium, boron High intake fruits and vegetables

Vitamin B12

Only found in animal products It’s present in the soil, so we used to be able to get B12 from vegetables that were unwashed

Where Vegans Should Be Cautious

Ensure an adequate intake of Vitamin B12 and Omega 3 fatty acids

 Other nutrients that can be low: Vitamin D, some

minerals

Make whole plant foods the staples of your diet

 Not french fries, fried foods, processed foods, sugary

foods

Don’t smoke, get some exercise, keep health body weight

Vitamin B12

What can vegans do since they don’t eat animal products?

 Fortified soymilks and breakfast cereals.  Multi-Vitamin  Recommended intake:

2 mcg/ day

But isn’t a diet with fortified foods unnatural and not optimal?

Most people do not consume a “natural” diet Times change so new foods with fortified nutrients are created

 E.g. vitamin D and living near the equator

Fortified foods and supplements allow for more people to meet all their nutrient needs

 We should remember the rest of world when making

diet choices

So what should a vegan diet look like?

Often, much like an omnivorous diet!

BREAKFAST Ideas

• Oatmeal with cinnamon

and raisins and brown sugar

• Toast with almond butter

and jam

• Fruit
• Smoothie (banana, plant

milk, vanilla extract, berries, ice, protein powder (optional))

• Whole grain cereal with

plant milk

• Green apple `french toast`

LUNCH Ideas

Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce Refried bean burrito Veggie salad with nuts and avacado Quinoa citrus salad

DINNER Ideas

Pasta marinara Veggie burgers Minestrone soup and salad Tofu stirfry on rice Pesto pizza Chili/ stew

HEALTHY SNACKS

Banana “milk” shake Fresh or dried fruit Popcorn Granola Bars Nuts Carrots/ Celery and hummus Crackers and guacamole

Choosing the approach: Gradual

• r Cold- Tofu?

Overnight Approach:

works best when you've done

your research,

are surrounded by support, are free from other major life

distractions.

Choosing the approach: Gradual

• r Cold- Tofu?

Gradual Approach: eating habits are more likely to stick. Begin by

 learning some basic vegetarian nutrition,  grocery shopping and stocking your kitchen with veg.

staples,

 learning about meal planning and new recipes  “Support” network: like minded friends and relatives;

becoming part of a community with these interests

Choosing the approach: Gradual

• r Cold- Tofu?

Begin by cutting out the meat:

 Try having meatless meals two to three times a

week.

 Begin with favorites such as spaghetti with

tomato sauce, vegetarian pizza, bean burritos, etc.

Try some veggie convenience foods:

 Veggie dogs, garden burgers, hummus and pita

bread, bean dip with veggies

Avoid the Coke and French fries Trap

Be Careful! Be Healthy! None of us are immune to junk food!!

Stocking the Vegetarian Pantry

Look at the vegetarian foods you already have and the vegetarian meals you usually eat. You probably already eat many vegetarian

• r vegan meals, or meals that could easily

be made vegetarian.

Stocking the Vegetarian Pantry

Food Group Bread, grains, cereals Product

Whole grain mixes: pancakes, baking mixes Bulk grains: rice, barley, pasta,

• ats

Whole grain breakfast cereals Breads, rolls, muffins, bagels, English muffins, tortillas Frozen waffles and low-fat muffins

Stocking the Vegetarian Pantry

Food Group Legumes Product Bean or lentil soup(ie. Amy’s organic) Black bean burritos or tacos Canned beans and Vegetarian baked beans Tofu

Stocking the Vegetarian Pantry

Food Group Fruits and Vegetables Meat substitutes Dairy Substitutes

Product All kinds and all varieties Veggie burger patties Veggie sausage Plant milks (soy, rice, almond, hemp, oat) Plant cheeses (soy, rice) Soy yogurt/cream cheese/sour cream/ rice dream or soy dream ice cream

Stocking the Vegetarian Pantry

Convenience Meals Product Yves veggies dogs Boca burgers Mock Chicken patties Frozen veggie pizza Soup in a cup Veggie patch falafels

Top 10 Vegetarian Convenience Foods

• 1. Plant milk
• 2. Powdered

vegetarian egg replacer

• 3. Vegetarian burger

patties and hot dogs

• 4. Whole grain

breakfast cereals

• 5. Tempeh and Tofu
• 6. Canned or refried

beans

• 7. Frozen entrees
• 8. Hummus and

Peanut Butter

• 9. Instant soups
• 10. Tomato or pesto

sauce

Vegan-Friendly Local Restaurants

Gourmet Emporium Vito’s Pizza Tastebud food Tastebud bistro Taloola Chinosos Foia Simply Thai MiMi Gardens Subway Burger King Kelseys Tacobell

Online Resources

 The Physicians Committee for Responsible Medicine:

www.pcrm.org

 PCRM’s 21 day Vegan kickstart www.21daykickstart.org  People for Ethical Treatment of Animals: www.peta.org

http://features.peta.org/VegetarianStarterKit/index.asp

 Nutrition MD www.nutritionMD.org  Local Raw food chef www.Nudefood.net  Try Veg www.TryVeg.com  Vegan Outreach www.VeganOutreach.org  One Month Vegetarian Challenge

www.govegchallenge.blogspot.com

Recipe Books

Refresh, Ruth Tal Whole Life Nutrition Cookbook, Alissa Segersten & Tom Malterre Skinny Bitch, Ultimate Everyday Cookbook, Kim Barnouin The Vegetarian Collection, Canadian Living The Kind Diet, Alicia Silverstone

Documentary Resources

Food Inc. www.foodincmovie.com/ Food Matters www.foodmatters.tv/ www.meat.org Sharkwater www.sharkwater.com/ Supersize Me super-size-me.morganspurlock.com/ Earthlings www.earthlings.com/ Voyage To Betterment voyagetobetterment.com