What can I eat if I don’t eat meat?? Go Veg! Session 2 I'm here to talk about vegetarian & vegan diets. I am not a nutritionist or a dietitian, but I am a vegan, and I can tell you some things you might want to consider when you choose the foods you are going to eat. What can I eat if I don’t eat meat??

A (Lacto-Ovo )Vegetarian… …is: An individual who lives on a plant based diet free of meat, fish, or poultry in any form. A Vegan… Let’s start by you telling me what you know about vegetarians. What do you think of when you hear the word “vegetarian”? Vegetarians eat only salads, right?? [Discuss] OK, let’s be sure that everyone knows what a vegetarian is. There are actually 2 kinds of vegetarians – lacto-ovo vegetarians (lacto referring to dairy and ovo referring to eggs) who do not eat any animal flesh, but who do eat dairy and eggs. [Read slide part 1] Lacto-Ovo vegetarians mostly just call themselves vegetarian, There is another type of vegetarian called a vegan. Vegans don’t eat any animal products or animal by-products. [Read slide part 2] Many vegans also avoid wearing animal by-products such as leather. For example, I’m a vegan. You never see me wearing a leather belt. Now, I’ve heard people say, I’m a vegetarian – I only eat a little chicken, or I’m a vegetarian, I only eat a little fish. But, I’m not giving away a big secret by telling you that a chicken or fish is not a vegetable. Vegetables don’t have mothers. Now I'd like to take a little poll. How many of you are vegetarian or vegan? Does anyone have a friend or family member who is vegetarian or vegan? OK, that’s pretty much what I expected. Not huge numbers. But, people who choose a vegetarian or vegan lifestyle are in pretty good company… …is: A Vegetarian who also does not eat dairy products and eggs.

4 Reasons Why People Become Vegetarian and Vegan Improve and maintain their HEALTH. Concern for the ENVIRONMENT, for themselves and their children. The desire to help alleviate WORLD HUNGER. The desire to prevent ANIMAL CRUELTY There are 4 main reasons why people have chosen to become vegetarian or vegan… [Read slide] I’m going to explain all of these further, but let’s start close to home by talking about our own personal health. A vegetarian diet is a healthy diet. I know that many of you would rather not think about heart attacks, cancer, strokes, diabetes, and other diseases that a lot of people get. But if you want to be smart, you should give some thought to how your diet affects, and will continue to affect, your health.

Life Beyond Junk Food & Fast Food How To Eat Healthy Life Beyond Junk Food & Fast Food

Identify and Convert Foods That You Enjoy What are some meals that you eat now, at home or out, that you like? If you are willing to eat healthier, a good place to start is to take meals that you already like and convert them to a healthier, vegan, version.

Veggie Burger Tofu Scramble Vegan Mac n Cheese

What are some other meals or a dish that you’d like to try? A good rule of thumb to making healthier food choices is to reduce the simple carbohydrates, fried foods, and unhealthy fats, and replace them with more vegetables, fresh fruits, grains, nuts, and beans.

Experiment With New Foods People can get in the habit of eating the same foods. Sometimes its just easier because … we know how it tastes, we know how much it costs, we know where it is…its familiar. Anyone feel like you eat the same things all the time? Have you thought about trying different kinds of foods?

Exotic Fruits Variety Colorful!

Experiment and be creative! Think of all the different places there are on the planet & and the variety of foods there & within all the different cultures and ethnicities in our world. We can find and try so many different foods if we just look! All Around The World Experiment and be creative!

Even within our own Country we have many subcultures and demographics where certain foods are common For example: Tropical fruits & oranges from Florida and corn & potatoes from the Midwest. Can you name some cuisines or foods from different cultures that we can find here in America?

International Foods Jamaican Italian Chinese Mexican Indian

If you could go anywhere in the world to eat, where would you go If you could go anywhere in the world to eat, where would you go? You can go on your own culinary journey. Broaden your horizons & enjoy your eating experiences while being healthy!

Can anyone think of a fruit, veggie, bean or grain that seems different to you or uncommon? For instance, grits and collard greens – not common foods in New England but traditional soul food in the South.

Black Eyed Peas, Corn Bread, Collard Greens, and Sweet Potato

Choose Low Fat Healthy Options

Why should you eat low-fat healthier foods? To reduce your chances of being overweight, having high blood pressure, diabetes or heart disease. How can you choose low fat, healthier foods? By becoming knowledgeable about those foods & willing to make the healthy choice. Avoid canned vegetables, packaged & processed foods. Eat more fruits & veggies! Fresh or Frozen best.

Nutrition Rainbow Colorful plant foods provide an abundance of cancer-fighting & immune boosting nutrients!

Choose Variety Fruits and Veggies Healthy Fats Grains Beans

Visit the grocery store or farmer’s market produce section & really look around. See if you can make a list of plant foods that you haven’t tried yet. Either by yourself, with your family, caregiver or a friend, make it a goal to try one new fruit or vegetable every week.

Pick Your Produce

Avoiding Added Sugar, Fat, and Salt

Sugar Candy, cookies – lots of sugar. Fruit is naturally sweet. Also try dried fruit or a dried fruit & nut mix, a nutritious high-energy snack. Soda, fruit punch, sweet drinks - These drinks are not in their natural state, highly processed, high in sugar. Remember to read labels!

A Fats Fried foods - high in fat. Boo! Steamed & Baked & Raw foods. Yea! Less oil? – Yes you can! Bake or roast root vegetables & brussel sprouts. Eat a baked potato instead of French fries! . A Creamy dressings, butter, mayonnaise – High in fat & cholesterol. What Are Cheese & Mayonnaise Made From?

F Fats (continued) Oil & vinegar, mustard, ketchup instead of mayo Alternatives! Oil & vinegar, mustard, ketchup instead of mayo Non-dairy alternatives to butter, mayonnaise and dairy cheeses - or just leave them out. WHY? Less unhealthy fat in your diet & less cholesterol. Instead of meals made up of mostly meats & cheeses start to think creatively – replacing with beans or veggie “meat” products, eat grains, fruits & more vegetables! F

Salt Most of us get too much salt. RDA – 1 teaspoon a day Hidden salt – Many foods cooked with added salt/sodium. Do you ever add more salt at the table? Did you taste the food first? Consider alternatives: Mrs Dash, nutritional yeast, dulse granules, extra herbs & spices, lemon & lime. Take a salt break!

What Are Taste Buds? Taste Buds are receptors that detect the 5 known elements of taste perception. Parts of food dissolve in your saliva & come in contact with the Taste Buds, these receptors then send information to the brain. We have 2,000-10,000 Taste Buds! Salty Sour Bitter Sweet Unami (Savory) Remember, if you load up your palate with salty then all the other tastes may be missed. Enjoy all the different flavors & taste sensations!

Sight Smell Taste Sound Touch Taste is only one of the five senses. We can also use our other senses when it comes to food.

Enjoy the experience with all your senses. SMELL what foods smell good to you? Does anyone think happy thoughts or have a nice memory from smelling a certain food? SIGHT the look of food can be pleasing to us. And just think of all the vibrant colors in the edible plant world (remember the “Rainbow” of food colors). Colors & the way food is presented can excite us. Chefs create artistically for this reason – presentation. TOUCH/FEEL the consistency of food, like comfort foods (often soft, warm, smooth). Eating with your hands – finger foods for instance. HEARING how can we “hear” our food? The crunch of an apple, the crack of a snap pea or raw carrot, popcorn popping… Enjoy the experience with all your senses.

THE END