AMY SCHILLER Eating a Healthy Vegan Diet. Veganism What is a vegan? Any person who abstains from eating/using all animals & animal by-products Meat, dairy,

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Presentation transcript:

AMY SCHILLER Eating a Healthy Vegan Diet

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 Sugar5 lbs/year170 lbs/year Soft Drinks 053 gallons/year Oils4 lbs/year74 lbs/year Cheese2 lbs/year30 lbs/year Meat140 lbs/year 200 lbs/year Homegro wn Produce 131 lbs/year 11 pounds/year Calories

The S.A.D Diet 7% 51% 42% Processed Foods Animal Products Fruits & Vegetables

Coincidence?

Health Benefits Lower cholesterol Cholesterol is only found in animal products Lower BMI Lower incidences heart disease, diabetes, hypertension, cancer & osteoporosis Increased consumption fiber, 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:1 cup Oatmeal6 1 cup Soy Milk7 1 medium Bagel10 Lunch:2 slices Whole Wheat Bread7 1 cup Vegetarian Baked Beans12 Dinner:5 oz firm Tofu12 1 cup cooked Broccoli4 1 cup cooked Brown Rice5 2 Tbsp Almonds4 Snack:2 Tbsp Peanut Butter8 6 Crackers2 TOTAL 77 grams Protein Recommendation for Male Vegan63 grams [based on 0.9 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]

Breakfast:2 slices Whole Wheat Toast7 2 Tbsp Peanut Butter8 Lunch:6 oz Soy Yogurt6 2 Tbsp Almonds4 1 medium Baked Potato3 Dinner:1 cup cooked Lentils18 1 cup cooked Bulgur6 Snack:1 cup Soy Milk7 TOTAL 59 grams Protein Recommendation for Female Vegan52 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 planned diets Coke, Fritos & Swedish Fish Vitamin B 12 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 Farmers Markets

Living Your Life Vegan Imagine Vegan Café Balewas Vegan Gourmet Cosmic Coconut The Love Shack Jasmines Thai & Vegetarian Restaurant R.P. Tracks Whole Foods Market

Forks Over Knives

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: For the animals: For the earth: For help on what to eat: