Vegetarian Diets
By
Sea Lee & Yvonne Zhang
What is
“ Vegetarian Diets “
4 Types of Vegetarian diet
 Vegan :use no animal products at all
 Lacto Vegetarian: Vegetarians that use
dairy
 Lacto-ovo Vegetarian :Vegetarians
that use dairy and eggs
 Semi Vegetarians :Those that just avoid
meats and maybe chicken but eat fish and
dairy
What's so good about it?
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naturally low in saturated fats
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higher in fiber
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Contain vital B-vitamins and folic acid
( help every organ of the body work better )
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Less calories intake than meat and poultry eater
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Environmental conservation
Are vegetarians really
healthier in the long-run?
 Plant-eaters and fisheaters tend to live longer
and healthier lives
• obesity
• type II diabetes
• hypertension
Vegetarians have a lower
incidence of cancer
• breast cancer
• Lung cancer
• colonic cancer
A variety of
Protein-Containing foods
 split peas
 lentils
 beans and assorted
legumes
 tofu and other
soy foods
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grains
cereals,
nuts,
peanut butter,
and veggie "meats”
The FDA recommends:
25 grams of
soy protein a day to reduce blood cholesterol
levels
3 ounces water packed
tofu
8.5 grams
3 ounces silken firm tofu
6 grams
1/2 cup green soybeans
7 grams
1/2 cup black soybeans
9 grams
8 ounces plain soymilk
8 grams
8 ounces vanilla soymilk
6 grams
1/4 cup dry textured soy
flour (soy or vegetable
protein )
18 grams
1/4 cup dry textured soy
protein concentrate
12 grams
13 grams
1 soy protein bar
14 grams
2 scoops protein powder
(1/3 cup)
1/2 cup cooked/canned
soybeans
8 grams
Nutritional Value of Soymilk
 an excellent source of high-quality
protein, B-vitamins and iron.
 fortified soymilk is a good source of
calcium, vitamin D and vitamin B-12.
 A good choice for people who are lactose
intolerant.
 An alternative for those who are allergic
to cow's milk.
Nutrients in 8 ounces of
plain soymilk:
Regular
Soymilk
Lite Soymilk
(reduced fat)
Calories (gm)
140
100
Protein (gm)
10.0
4.0
Fat (gm)
4.0
2.0
Carbohydrate (gm)
14.0
16.0
Sodium (mg)
120.0
100.0
Iron (mg)
1.8
0.6
Riboflavin (mg)
0.1
11.0
Calcium (mg)
80.0
80.0
what is tofu?
 Tofu is an important product of
soybeans.
 Tofu is rich in proteins, vitamins, and
minerals.
 It is low in calories and saturated
fats.
 It is entirely free of cholesterol.
Italian-style TOFU with
tomatoes
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Ingredients:
3 cakes tofu (1/2 lb, 225g each)
Salt and pepper
3tripe tomatoes or 1 lb. (450g)
canned, peeled tomatoes
1 clove garlic
3 shallots
1 onion
3tablespoons butter
1 tablespoon tomato paste
½ cup dry white wine
½ cup water
2 bouillon cubes
1day leaf
Four for dusting
Minced parsley for garnishing
The method of cooking
Italian-style tofu with tomatoes
 1. Sprinkle salt and pepper over tofu and let stand until the water
comes out, drain in a colander
 2. Peel tomatoes, cut in half, and squeeze firmly to remove seeds.
 3. Peel garlic and shallots: mince, keeping them in separate piles,
cut onion into thin slices.
 4. In a heavy saucepan, heat 1 ½ tablespoons each of the olive oil
and butter. Fry the onion and shallots until golden. Stir in the garlic
and tomato paste and cool for several more minutes.
 5. Add the wine and bring to a boil. Then add ½ cup water, the
bouillon cubes, bay leaf, and tomatoes.
 6. Cut the tofu into ½-inch (1.5cm) slices: dust with flour.
 7. In a second pan, heat the remaining 1 ½ tablespoons olive oil
and butter.
 8. Slide the tofu the tomato-sauce, and simmer over low heat until
the sauce thickens. Serve sprinkled with minced parsley.
A good website for cooking tofu
http://www.recipegoldmine.com/tofu/tofu.html
suggestions from the FDA
 vitamin B12: fortified soy beverages and cereals
 vitamin D: fortified soy beverages and sunshine
 calcium: tofu processed with calcium, broccoli, seeds, nuts, kale,
bok choy, legumes (peas and beans), greens, lime-processed
tortillas, and calcium-enriched soy beverages, grain products and
orange juice.
 iron: legumes, tofu, green leafy vegetables, dried fruit, whole
grains and iron-fortified cereals and breads, especially whole
wheat. Iron absorption is improved by vitamin C, found in citrus
fruits/juices, tomatoes, strawberries, broccoli, peppers, dark-green
leafy vegetables and potatoes with skins.
 zinc: whole grains (especially the germ and bran), whole wheat
bread, legumes, nuts and tofu.
 protein: tofu and other soy-based products, legumes, seeds, nuts,
grains and vegetables.
SUGGESTIONS:
 Take the time to learn how to make healthy
choices.
 Choose a diet that is well balanced, varied and
meets energy and nutrient needs.
 Try soaking and cooking dried peas and beans
ahead of time or use tofu, canned legumes and
convenience foods.
 Spend extra time in the store choosing foods to
fit your meal plan.
 Make a habit of trying one new vegetable or
fruit a month.
Questions???
Thank you!!!