Eating a Healthy Vegan Diet
AMY SCHILLER
Veganism
 What is a vegan?
 Any
person who abstains from eating/using
all animals & animal by-products
 Meat,
dairy, eggs, honey
 Leather, wool, silk
Why Go Vegan?
 Larger Implications of our food choices






Animal Cruelty
Environmentalism
Labor Practices
World hunger
Feminism
Health
Academy of Nutrition and Dietetics
 Position Statement:
 “appropriately
planned vegetarian diets,
including vegan diets, are healthful, nutritionally
adequate and may provide health benefits in the
prevention and treatment of certain diseases”
Change in food consumption in the past 100
years in the U.S.
1900
2000
Sugar
5 lbs/year
170 lbs/year
Soft
Drinks
0
53 gallons/year
Oils
4 lbs/year
74 lbs/year
Cheese
2 lbs/year
30 lbs/year
Meat
140
lbs/year
200 lbs/year
Homegro 131
wn
lbs/year
Produce
11 pounds/year
Calories
2757
2100
The S.A.D Diet
7%
Processed Foods
42%
Animal Products
51%
Fruits & Vegetables
Coincidence?
40
35
30
25
Obese
Adults >20
years of
age
20
15
10
5
0
1976-1980 1988-1994 1999-2000
2006
Health Benefits
 Lower
cholesterol
 Cholesterol
is only found in animal products
 Lower
BMI
 Lower incidences
 heart
disease, diabetes, hypertension, cancer &
osteoporosis
 Increased
 fiber,
consumption
vitamins, minerals, antioxidants &
healthy fats
Myths About a Vegan Diet
 Calcium
 Dairy also includes


saturated fats, cholesterol, hormones, antibiotics &
pesticides
Sesame seeds, kale, collard greens, tofu, Ca+-fortified
OJ & soymilk
 Protein
 10% of calories from protein
 athletes
 Soy

EBR proves soy does not act as estrogen in the body
Breakfast:
Lunch:
Dinner:
Snack:
1 cup Oatmeal
6
1 cup Soy Milk
7
1 medium Bagel
10
2 slices Whole Wheat Bread
7
1 cup Vegetarian Baked Beans
12
5 oz firm Tofu
12
1 cup cooked Broccoli
4
1 cup cooked Brown Rice
5
2 Tbsp Almonds
4
2 Tbsp Peanut Butter
8
6 Crackers
2
TOTAL
Protein Recommendation for Male Vegan
77 grams
63 grams
[based on 0.9 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]
Breakfast:
Lunch:
Dinner:
Snack:
2 slices Whole Wheat Toast
7
2 Tbsp Peanut Butter
8
6 oz Soy Yogurt
6
2 Tbsp Almonds
4
1 medium Baked Potato
3
1 cup cooked Lentils
18
1 cup cooked Bulgur
6
1 cup Soy Milk
7
TOTAL
Protein Recommendation for Female Vegan
59 grams
52 grams
[based on 0.9 gram of protein per kilogram body weight for 57.5 kilogram (126 pound)
female]
Being a Smart Vegan
 Risks
 Appropriately
Coke,
planned diets
Fritos & Swedish Fish
 Vitamin
B12 can be low in some vegans
 Fortified
soy & almond milks, cereal, tempeh,
tofu, nutritional yeast, supplements
How Do I Start?
 Slowly:
 Meatout Monday
 3 Favorite Veg Meals
 Become your own personal chef
How to Go Vegan
 Be a smart shopper
 Explore
the produce section of your local store
 Find the Natural Foods section
 Visit your local Farmer’s Markets
Living Your Life Vegan
 Imagine
Vegan Café
 Balewa’s Vegan Gourmet
 Cosmic Coconut
 The Love Shack
 Jasmine’s Thai & Vegetarian Restaurant
 R.P. Tracks
 Whole Foods Market
Forks Over Knives
 http://youtu.be/O7ijukNzlUg
Be a Superhero!
 Save the World…
 Improve your health
 Save the Earth
 Protect the animals
 Feed the world
 …One Bite at a Time!
Thank You!
Resources
For your health:

http://www.pcrm.org/

http://engine2diet.com/

http://www.vegforlife.org/
For the animals:

http://www.farmsanctuary.org/

http://www.farmusa.org/

http://www.mercyforanimals.org/
For the earth:

http://www.earthsave.org/
For help on what to eat:

http://www.meatoutmondays.org/index.php

http://vegweb.com/

http://www.theppk.com/