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 overlap. 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, osteoporosis 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 Cow’s milk contains: Plant sources contain: Fiber Nothing from plant column Phytochemicals (nutrients found in Saturated fat plants) Cholesterol Vitamin K (blood Lactose coagulation, bone Hormones maintenance) Contaminants Salicylic acid (anti- inflammatory)
“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 or 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 or 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 or 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
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