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Changes to HCI Canteen A vegetarians point of view.

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Presentation on theme: "Changes to HCI Canteen A vegetarians point of view."— Presentation transcript:

1 Changes to HCI Canteen A vegetarians point of view

2 Background Information Topic: Nutrients Target Audience: Vegetarian Students Age Group: 13-16 Level of Activity: Normal (not in intensive training) Stall selected: Economic Rice Stall

3 Vegetarian food served at schools economical rice stall Stir-fried bean sprouts with chilli Stir-fried cabbage with tunghoon and carrot Curry potato Fried tofu with spring onion Chinese mushroom Fried kangkong

4 Stir-fried bean sprouts with chilli Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 279 9 24 11.8 3.8 6 0 823 80 2.52

5 Stir-fried cabbage with tunghoon and carrot Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 76 2 6 2.7 2.5 3 6 418 54 0.60

6 Curry potato Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 791 29 60 14.3 13.9 35 12 668 139 4.64

7 Fried tofu with spring onion Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 215 13 18 7.9 1.2 1 0 719 203 5.08

8 Chinese mushroom Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 412 19 1 0.2 19.3 80 0 243 50 4.99

9 Fried kangkong Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Calcium (mg) Iron (mg) 396 9 31 13.2 6.6 20 36 2184 432 4.80

10 What consists of an ideal vegetarian meal? Protein Plant sources of protein alone can provide all the protein required by vegetarians and vegans provided a variety of plant foods are consumed. Complementary proteins do not need to be consumed at the same time if they regularly appear in the diet. Iron Although vegetarian diets are higher in total iron content than non- vegetarian diets, iron reserves are lower in vegetarians because the iron from plant foods is less well absorbed. That said, iron deficiency anemia rates are similar in vegetarians and non-vegetarians. Remember that it's easier to absorb iron from food if we eat it with foods that contain Vitamin C, so have some fruit or vegetables containing vitamin C, or some fruit juice with your meal. Vitamin B12 Plant foods are not a reliable source of B-12 for vegetarians. Vitamin B- 12 in spirulina, sea vegetables, tempeh, and miso has been shown to be inactive B-12 analog rather than the active vitamin. Although dairy products and eggs contain vitamin B-12, research indicates that lacto- ovo-vegetarians have low blood levels of vitamin B-12. Thus use of fortified foods or supplements are advised for vegans or vegetarians who limit animal foods.

11 Vitamin D Vitamin D is poorly supplied in all vegetarian diets unless vitamin D- fortified foods are eaten. Exposure to direct sunlight exposure is a major source of vitamin D, so dietary intake is not important if sun exposure (to hands, arms, and face for 5 to 15 minutes per day) is adequate. Calcium Ovo-lacto vegetarians have calcium intakes that are comparable to those of non-vegetarians. Calcium is well absorbed from many plant foods, and vegan diets can provide adequate calcium PROVIDED the diet regularly includes foods rich in calcium. Zinc Because of the lower uptake of zinc from plant foods, vegetarians should attempt to meet or exceed the zinc RDA.

12 Vegetarian Food Pyramid Eat occasionally or in small quantities Eat daily Eat at every meal

13 Optimum Vegetarian Health Standard adult vegetarian diets (which are low in fat and high in fibre) can fill up infants (under 5 years) before they have ingested sufficient energy and nutrients. So vegetarian diet plans for infants should include fewer high-fiber foods and more energy and nutrient-dense foods. A vegetarian diet is fine for children and provides all the nutrients required for normal growth and development. Vegetarian kids are similar in height and weight to non-vegetarian kids and are less likely to be overweight. For optimum diet and nutrition, the American Dietetic Association advises all vegetarians/vegans to consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness. Dietary Guidelines for Americans recommend that those who choose foods of only plant origin must supplement the diet with vitamin B12, vitamin D, calcium, iron, and zinc. Adequate intake of these nutrients are even more important for growing children and pregnant and lactating women. Sources include: US Department of Agriculture American Dietetic Association UK Food Standards Agency

14 Therefore…? 1 Bowl of Mung(Green) Bean and Butternut Squash Soup 1 Serving of Baked Oatmeal with Cranberries and Walnuts 1 Serving of Bean Burritos OR 1 Serving of Fried Tempeh 1 Serving of Eggplant Gratin 2 Servings of Rice

15 Sources http://img.timeinc.net/recipes/i/recipes/ck/bean-burritos-ck-1031687-x.jpg http://farm2.static.flickr.com/1029/1067248341_98d5054678.jpg http://nutrition.preschoolrock.com/uploads/images/oatmeal%20breakfast%20 bar.jpg http://nutrition.preschoolrock.com/uploads/images/oatmeal%20breakfast%20 bar.jpg http://www.saborpcs.com/eggplant_gratin.jpg http://74.53.234.194/~parsnip2/wp-content/uploads/2007/07/tempeh- reuben_450.jpg http://74.53.234.194/~parsnip2/wp-content/uploads/2007/07/tempeh- reuben_450.jpg http://www.annecollins.com/vegetarian-diet-nutrition.htm http://74.86.66.197/~azcookbo/wp-content/uploads/2008/03/rice- strained2.jpg http://74.86.66.197/~azcookbo/wp-content/uploads/2008/03/rice- strained2.jpg http://www.epigee.org/healthy_veg.html


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