Vegetarian Nutrition 101

Vegetarian Nutrition 101 More than 12 million people in the US are vegetarians, and 19,000 more make the switch to a meat-free diet every week Vegetarian diet facts • Top three killers in U.S right now ALL related to diet: CVD, stroke, cancer • According to T Colin Campbell, director of the largest epidemiological study in history: “The vast majority of all cancers, cardiovascular disease, and other forms of degenerative illness can be prevented simply by adopting a plant-based diet.” • Heart disease, cancer, strokes, diabetes, osteoporosis, obesity, and other diseases have all been linked to meat dairy consumption More cool veg facts • Vegetarians live, on average, six to ten years longer than meat-eaters • Only animal-derived foods have cholesterol, so a pure vegetarian diet= cholesterol free! American Dietetic Association Position on Vegetarian Diets Position Statement: It is the position of The American Dietetic Association (ADA) that appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases The New Four Food Groups The New Four Food Groups • Vegetables: or more servings per day • Legumes (beans, peas, lentils): servings per day • Whole grains: small servings (or normal servings) per day • Fruits: or more servings per day The New Four Food Groups Tips for achieving these serving sizes: • Let grains fill up about ẵ your plate ã Let vegetables fill up ẳ ã Let beans fill up ẳ ã Let fruit be a dessert or snack (or pile the vegetables high; reduce the grains) Calories • Calories made of: carbohydrates, protein, and fat • How many calories you need each day? Total calories= BMR + energy for activity Calories BMR (basal metabolic rate): BW x 10 Energy for activity: Not very active: BMR x 20% Lightly active: BMR x 30% Moderately active: BMR x 40% Very active: BMR x 50% Calories Example: a 140-lb., lightly active woman BMR calories: 140 x 10= 1400 + Activity calories: 1400 x 30% = 420 Total calories needed to maintain current weight = 1400 + 420 = 1820 calories To lose weight/gain weight: +/- 500 calories a day (1 lb = 3500 calories) Vitamin B-12 (cobalamin) • Helps provide and maintain healthy blood cells; important in DNA synthesis • Lack of B-12 can result in fatigue, anemia, impaired nervous system functioning, and can increase the risk of infection B-12 • RDA: 2.4 mcg/day • Made by bacteria in the small intestine of animals; only meat, poultry, fish, and dairy contains B-12  Vegans: no problem! B-12 is fortified in many foods; also found in multivitamins; also vegans who previously ate animalbased foods have B-12 stores that will not be depleted for 20-30 years or more B-12 tsp Red Star Vegetarian Support Formula Nutritional Yeast (T6635 +)……………… 1.3 mcg cup fortified soymilk (Silk, Edensoy Extra, Soy Dream)…………………………………………… 3.0 mcg cup fortified rice milk (Rice Dream)………1.5 mcg serving fortified breakfast cereals (Cheerios, Cornflakes, Grapenuts, etc.)……………… 1.5 mcg veggie hot dog (Yves Veggie Dogs)……… 1.5 mcg slices veggie bologna (Yves)…………………1.2 mcg cup Celestial Seasonings Tension Tamer herbal tea…………………………………………………….1.2 mcg Vitamin D • Aids in calcium, phosphorous, and Vitamin A absorption; boosts immune system • RDA: 10 mcg (400 IU/day) Vitamin D • Main sources are fish • Vegans: no problem! Main sources: fortified plant milks, fortified breakfast cereals, certain mushrooms Vitamin D cup fortified soymilk (Silk)………… 120 IU cup fortified rice milk (Rice Dream).100 IU serving fortified breakfast cereal (Cheerios, Cornflakes, Grapenuts, etc.)……………40 IU dried shitake mushrooms…………… 250 IU chanterelle mushrooms……………… 200 IU cup white mushrooms…………………….70 IU Vitamin D • For both vegans and omnivores, most of Vitamin D supply comes from UVB light (recommended: 20 minutes, times a week exposure); above 52 degrees N: not enough UVB present in winter; we live at 40 degrees  Vitamin D supplement recommended for ALL ZINC • Important for healthy skin, a healthy immune system, and resistance to infetction • Deficiency causes hair loss, delayed wound healing, apetite loss ZINC • RDA: males: 15 mg (14- adult) females: 12 mg • Good sources: legumes, green leafy vegetables, nuts and seeds, whole grains, fortified breakfast cereals • Supplement: no more than 34 mg (above this= toxic) ZINC cup cooked adzuki beans………………….4 mg ½ cup cooked tempeh…………… …… 1.5 mg veggie hot dog (Yves Veggie Dogs) 3.75 mg cup cooked collard greens…………… 0.8 mg ¼ cup peanuts…………………………… 3.6 mg ¼ cup pumpkin seeds…………………….2.6 mg cup Cheerios……………………………… 4.5 mg cup Total cereal…………………………….15 mg One final note EXERCISE, EXERCISE EXERCISE!!!!!!!!!!!!!! • Boosts your immune system • Gives you energy • Keeps you slim Conclusion:  An appropriately planned vegetarian diet offers the proper nutrition to meet all dietary needs and produce healthy, vibrant individuals who are less likely to be affected by the three most common deaths in the U.S.: heart attack, stroke, and cancer  For more information, contact Randi at randigs@sas.upenn.edu Easy Stir-Fry Serves bag "Create A Meal" frozen mixed vegetables, or bag frozen stir-fry vegetables plus 1/4 cup low-fat stir-fry sauce package "WOW! It's not chicken!" or can of your favorite beans   Follow directions on package substituting beans or meat alternative for the suggested beef, chicken, or fish.  To reduce sodium content, use only 1/2 of the sauce package   Serve over cous cous, brown rice, or your favorite whole grain Creamy Spinach Dip Serves 10 to 12   container Toffuti (non-dairy) sour cream tablespoon lemon juice 1/2 cup salsa package frozen spinach, thawed and drained package vegetable soup mix (or salt to taste)   Combine all ingredients and refrigerate for hour before serving.  Serve with raw vegetable pieces or chunks of crusty bread or whole wheat crackers   Creamy Berry Smoothie Makes about cups   banana (or two) 1/2 cup frozen blueberries cup calcium-fortified vanilla soymilk, or other milk alternative tablespoons maple syrup tablespoons (or more) calcium-fortified orange juice from frozen concentrate   Place all ingredients in a blender.  Blend at high speed until smooth (You'll have to stop the blender occasionally and move the unblended fruit to the center with a spatula to get your smoothie smooth)