Nutrients and how they are
obtained on a vegetarian/vegan diet
Objective: learn about why we need
different nutrients and how they can be
obtained on a vegetarian or vegan diet
STARTER ACTIVITY – NUTRITION
COMPETITION!
• In teams of 3, write down a list of all the
nutrients you know about.
• Tip: remember the eatwell plate!
• You will have one minute to do this. The team
with the most nutrients wins. Good luck!
Nutrients within a vegetarian/vegan diet
• The following slides will explain the function
of different key nutrients plus give examples
of where they can be found in a vegetarian or
vegan diet.
• Fill in your two A3 tables using this
information.
• Remember, vegetarians eat nothing from dead
animals and vegans eat nothing from dead or
living animals.
Protein
Pictures of some sources
Examples of sources
Pulses (Peas, Beans,
Lentils), Soya (e.g. Tofu,
Soya Milk, Soya Mince),
Wholegrains (e.g. Brown
Rice), Cereals, Seeds &
Seed Paste (eg Tahini) and
Beansprouts, Broccoli, Nuts
(all types).
For vegetarians – also dairy
and eggs.
Function
• Growth of body cells,
including those needed
for muscles
• Cell repair/maintenance
• Secondary source of
energy
• Enzyme and hormone
formation
• Transportation of
minerals (iron)
Test your protein knowledge
• As you can see, it is a myth that vegetarians
and vegans find it difficult to get enough
protein!
• As a class, let’s test our protein knowledge
with this quiz:
http://www.teachvegetarian.com/foodtechnology/protein-quiz/test
Complex Carbohydrates
Pictures of some sources
Examples of sources
Function
Pasta,
Potatoes/Yams/Sweet
Potatoes, Rice, Breakfast
cereals, Bread/Flat
Breads (e.g. wrap,
tortilla, naan, chapatti),
Bananas/plantain,
Cereals (e.g. oats,
couscous, noodles,
bulghar, polenta,
semolina, pearl barley,
buck wheat, quinoa),
Pulses (e.g. peas, beans,
lentils).
• Long chains of glucose
molecules/polysaccharides
are broken down slowly in
digestion, so they slowly
release energy for a long
period of time
• Provide a full feeling and
adds bulk to our diet
Wholegrains provide the
best nutrition.
Fibre
Pictures of some sources
Examples of sources
Function
Fruit & Vegetables,
Wholegrains (Pasta, Rice,
Oats, Bread), Nuts, Beans,
Peas, Lentils.
• Keeps bowels healthy
and regular (an
important explanation
of how this works is on
the following slide)
• Slows sugar & fat
absorption
• Reduces cholesterol
Note – animal products
contain no fibre.
Fibre and the digestive system
• The body cannot digest fibre – it
forms the bulk to help bowel
movement
• It absorbs water – keeps the
faeces soft/prevents constipation
• Soft faeces easily pass through the
digestive system – so fibre helps
the flow in the digestive system
• Small hard faeces do not pass
easily through the colon, which
causes ruptures in the intestine.
The inner lining of the colon is
pushed and distorted, causing
diverticular disease
• Fibre helps to prevent various
bowel disorders/bowel
cancer/appendicitis/piles
Calcium
Pictures of some sources
Examples of sources
Sesame Seeds and
other seeds, Pulses
(Tofu, Beans etc.),
Green Leafy Veg (e.g.
Broccoli, Watercress),
Swede, Almonds,
Brazil Nuts, Fortified
Soya Milk, Cinnamon,
Fennel, Olives.
Source:
http://twigandleafbotanicals.tumblr.com/pos
t/26490759611/some-basic-non-dairy-vegancalcium-sources
Function
• Formation, growth and
maintenance of strong
bones/teeth
• Enzyme formation
• Heart regulation (keeps
normal heartbeat)
• Muscle contraction/relaxation
• Prevents rickets, stunted
growth and osteoporosis
• Regulating blood
pressure/clotting blood
• Release of hormones
• Sending/receiving nerve
signals
Calcium in Dairy?
• This milk quiz gives more information on how
although there is calcium in dairy, dairy
consumption can come with some negative
side-effects. Let’s take the quiz as a class
http://www.teachvegetarian.com/content/mil
k-quiz
• Extension activity – research the calcium
paradox.
Iron
Pictures of some sources
Examples of sources
Beans, Lentils, Peas,
Broccoli, Spinach, Cabbage,
Whole Grains, Dried
Apricots, Prunes, Figs,
Dates, Pumpkin Seeds,
Black Treacle, Cocoa,
Turmeric, Thyme, Quinoa.
Function
• Produces haemoglobin
in the formation of red
blood cells, which is
needed to transport
oxygen to all parts of the
body
• Helps maintain cell
functions
• Prevents anaemia
We will now look at vegetarian and vegan sources of certain:
VITAMINS
Vitamin A
Pictures of some sources
Examples of sources
Carrots, Sweet Potatoes,
Red/Yellow Peppers,
Tomatoes, Green Leafy
Vegetables, Watercress,
Mangoes, Apricots,
Pumpkins, Cantaloupe
Melons, Romaine Lettuce.
Function
• Keeps eyes healthy
• Improves night
vision/prevents night
blindness
• Helps maintains skin
• Antioxidant/may protect
against cancer
• Improves mucus
membranes.
Vitamin C
Pictures of some sources
Examples of sources
Oranges, Grapefruit,
Broccoli, Spinach,
Cabbage, Green
Peppers, Parsley,
Potatoes, Peas,
Blackcurrants,
Strawberries and
many other fresh
fruits & green
vegetables.
Function
• Aids formation of
connective/body tissue
• Helps heal wounds/cuts
• Aids calcium and iron
absorption plus blood vessel
formation
• Prevents scurvy and anaemia
• Healthy immune system, gums
and skin
• Protects against infection
(including respiratory
infections)
• Destroys free radicals
• Aids production of hormones in
adrenal glands
• Reduces damage caused by
toxic chemicals/pollutants
Vitamin D
Pictures of some sources
Examples of sources
Function
Sunlight on skin, Fortified
Breakfast Cereals and Soya
Milk, Vegetable Margarine.
For vegetarians – also eggs
and fortified milk.
• Works with calcium to
prevent the softening of
bones
• Maintains strong
bones/prevents brittle
bones, osteoporosis and
rickets
• Maintains strong teeth.
Vitamin E
Pictures of some sources
Examples of sources
Function
Vegetable Oils, Wheatgerm,
Wholegrains, Tomatoes,
Nuts (esp. Almonds),
Sunflower and other Seeds, • Antioxidant
Avocados, Asparagus,
• Helps make red blood
Spinach, Apples, Carrots,
cells
Celery.
• Prevents blood from
clotting.
Vitamin K
Pictures of some sources
Examples of sources
Broccoli, Lettuce, Spinach,
Cabbage, Brussels Sprouts,
Asparagus, Molasses, Peas,
Basil, Thyme, Celery.
Function
• Maintains bone health
• Formation of protein in
bones
• Helps blood clotting
Which vitamins need fat?
• Vitamins A, D, E and K all need fat to be
absorbed by our body (they are fat soluble).
• This is one reason why having a small amount
of fat is essential for good health, even though
having too much saturated fat is unhealthy.
• As animal fats are often high in saturated fat,
choose plant fats – avocados, nuts and seeds
are good sources. Also choose healthy oils –
olive oil to cook and flax seed oil for salad
dressings are the best.
• Vitamin E is naturally found in some fats.
Now show what you have learned…
…by answering this Nutrition Quiz made up of
past paper exam questions.
You will mark your partner’s answers at the end.
How did you do?
• Now, as a class, let’s take this Improve Your
Health quiz to check how much we have all
learned about nutrients and their sources
within a vegetarian or vegan diet
http://www.teachvegetarian.com/foodtechnology/vegan-vegetarian-nutrition/gcse.
Extension activity – Create your own
meal
• Design and create your own meal which is
high in one or more of the nutrients listed
previously.
• You can use the recipes on the following slides
for inspiration.
Extension activity - Recipes
High in protein & iron:
• http://vegetarianrecipeclub.org.uk/vegetarianvegan-recipe/tofu-frittata-curly-kale-bakedsavoury-eggless-alternative
• http://vegetarianrecipeclub.org.uk/vegetarianrecipe/edamame-pea-mint-soup
• http://vegetarianrecipeclub.org.uk/vegetarianrecipe/middle-eastern-nutty-millet-pilaf-easytasty-delicious
• http://vegetarianrecipeclub.org.uk/vegetarianvegan-recipe/quinoa-pilaf
Extension activity - Recipes
High in protein:
• http://vegetarianrecipeclub.org.uk/vegetarian
-vegan-recipe/luxury-lemon-vegan-meringuepie-raspberry-coulis
Try to include pulses, beans, lentils or peas in
your recipe to increase the protein content:
http://vegetarianrecipeclub.org.uk/quickeningpulses-beans-lentils-and-peas