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

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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

Plant sources contain: Fiber

Phytochemicals

(nutrients found in

plants)

Vitamin K (blood

coagulation, bone

maintenance)

Salicylic acid (anti-

inflammatory)

Cow’s milk contains: Nothing from plant

column

Saturated fat

Cholesterol

Lactose

Hormones

Contaminants

“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

Avoid the Coke and French fries

Trap

Be Careful! Be Healthy!

None of us are immune to junk food!!

Stocking the Vegetarian Pantry

Look at the vegetarian foods you already

have and the vegetarian meals you usually

eat.

You probably already eat many vegetarian

or vegan meals, or meals that could easily

be made vegetarian.

Stocking the Vegetarian Pantry

Food Group

Bread, grains, cereals

ProductWhole grain mixes: pancakes,

baking mixes

Bulk grains: rice, barley, pasta,

oats

Whole grain breakfast cereals

Breads, rolls, muffins, bagels,

English muffins, tortillas

Frozen waffles and low-fat

muffins

Stocking the Vegetarian Pantry

Food Group

Legumes

Product

Bean or lentil soup(ie. Amy’s organic)

Black bean burritos or tacos

Canned beans and Vegetarian baked beans

Tofu

Stocking the Vegetarian Pantry

Food Group

Fruits and Vegetables

Meat substitutes

Dairy Substitutes

Product

All kinds and all varieties

Veggie burger patties

Veggie sausage

Plant milks (soy, rice, almond, hemp, oat)

Plant cheeses (soy, rice)

Soy yogurt/cream cheese/sour cream/ rice dream or soy dream ice cream

Stocking the Vegetarian Pantry

Convenience Meals

Product

Yves veggies dogs

Boca burgers

Mock Chicken patties

Frozen veggie pizza

Soup in a cup

Veggie patch falafels

Top 10 Vegetarian Convenience

Foods

1. Plant milk

2. Powdered vegetarian egg replacer

3. Vegetarian burger patties and hot dogs

4. Whole grain breakfast cereals

5. Tempeh and Tofu

6. Canned or refried

beans

7. Frozen entrees

8. Hummus and

Peanut Butter

9. Instant soups

10. Tomato or pesto

sauce

Vegan-Friendly Local

Restaurants

Gourmet Emporium

Vito’s Pizza

Tastebud food

Tastebud bistro

Taloola

Chinosos

Foia

Simply Thai

MiMi Gardens

Subway

Burger King

Kelseys

Tacobell

Online Resources

The Physicians Committee for Responsible Medicine: www.pcrm.org

PCRM’s 21 day Vegan kickstart www.21daykickstart.org

People for Ethical Treatment of Animals: www.peta.orghttp://features.peta.org/VegetarianStarterKit/index.asp

Nutrition MD www.nutritionMD.org

Local Raw food chef www.Nudefood.net

Try Veg www.TryVeg.com

Vegan Outreach www.VeganOutreach.org

One Month Vegetarian Challenge www.govegchallenge.blogspot.com

Recipe Books

Refresh, Ruth Tal

Whole Life Nutrition Cookbook, Alissa

Segersten & Tom Malterre

Skinny Bitch, Ultimate Everyday Cookbook,

Kim Barnouin

The Vegetarian Collection, Canadian Living

The Kind Diet, Alicia Silverstone

Documentary Resources

Food Inc. www.foodincmovie.com/

Food Matters www.foodmatters.tv/

www.meat.org

Sharkwater www.sharkwater.com/

Supersize Me super-size-me.morganspurlock.com/

Earthlings www.earthlings.com/

Voyage To Betterment voyagetobetterment.com