1. Vegetarian Diets

2. Famous Vegetarians Socrates, Plato, Pythagorus, Plutarch, Leonardo da Vinci, Tolstoy, Shelley, George Bernard Shaw, Thoreau, Gandhi, Johnny Weissmuller (the first “Tarzan”), Bob Dylan, Joanna Lumley, Paul McCartney, Paavo Nurmi (“The Flying Finn” - 9 Olympic gold medals), Martina Navratilova, Chris Evert, Peter Brock, Greg Chappell, Carl Lewis, Killer Kowalski (champion wrestler), Julie Christie, Gillian Anderson, David Duchovny, Alec Baldwin, Kim Basinger, Drew Barrymore, James Cromwell, John Cleese, Penelope Cruz, Joaquin Phoenix, Eric Stoltz, Reese Witherspoon, Steven Seagal, Brooke Shields, Gwynneth Paltrow, Terrence Stamp, Willem Dafoe, Richard Gere, Ellen Burstyn, Woody Harrelson, Ashley Judd, Guy Pearce, Alicia Silverstone, Steve Martin, Jude Law, Mariel Hemingway, Barry Gibb, Bryan Adams, Joan Baez, Damon Albarn, Kate Bush, Leonard Cohen, Dennis Weaver, Ian McKellen, Brian May, Bob Marley, Melissa Etheridge, Peter Gabriel, kd lang, Ricky Martin, Belinda Carlisle, Billy Idol, Shania Twain, Alanis Morissette, Chrissie Hynde, Moby, Meatloaf, Christie Brinkley, Chelsea Clinton, Ricki Lake, Jerry Seinfeld.

3. KEY CONCEPTS AND FACTS Vegetarianism is part of a lifestyle with many attitudes and behaviors Vegetarian diets are health- promoting Traditional vegetarian diets provide a wide variety of nutritious foods. Nutrient-deficient vegetarian diets use too narrow a range of foods

4. Reasons for Vegetarianism Vegetarians number in the hundreds of millions Much of world is vegetarian because meat is scarce and expensive People may adopt vegetarian diets because of: religious beliefs humanitarian concerns desire to cause no harm to animals desire to preserve the environment desire to preserve food supply by “eating low on the food chain” believe that animal products are unhealthful or unsafe want to keep their weight down want to lower the risk of cancer or heart disease

5. Religions of India Hinduism (originated before 1200 BC) Jainism originated ~500 BC Buddhism originated ~500 BC and spread to Tibet, China, and Japan Often Vegetarian due to reverence for life and belief in karma and reincarnation Plant foods have prana, life energy Ahimsa, not harming living beings

6. Greek Philosophers Socrates, Plato, Epicurus and Pythagoras advocated vegetarianism for reasons of compassion: “For as long as men massacre animals, they will kill each other. Indeed, he who sows the seed of murder and pain can not reap joy and love.” Pythagoras ~530 BC

7. Christianity Christian vegetarian traditions include Trappist monks and many others, motivated by compassion and also a desire to live simply. “Not to hurt our humble brethren (the animals) is our first duty to them… men who will exclude any of God’s creatures from the shelter of compassion and pity, will deal likewise with their fellow men.” St. Francis of Assisi, c. 1200

8. Protestant Vegetarian Movement Began in England in early 1800’s Health was the main concern Belief that meat was harmful to the body U.S: Seventh Day Adventist Church, 1863 13 million members worldwide “temperate and healthy lifestyle” Church owns large vegetarian food companies Many church members today are lacto-ovo vegetarians

9. East Meets West Mahatma Ghandi: "The greatness of a nation can be judged by the way its animals are treated." Martin Luther King, Jr: - "One day the absurdity of the almost universal human belief in the slavery of other animals will be palpable. We shall then have discovered our souls and become worthier of sharing this planet with them."

10. Health & Environmentalism -- "Nothing will benefit human health and increase chances of survival for life on earth as much as the evolution to a vegetarian diet." -Albert Einstein

11. Environmental Concerns Meat protein production requires: 6-17 times more land 4-26 times as much water up to ?? times as much fossil fuel as the equivalent amount of vegetable protein?

12. Calories of Fossil Fuel Expended to Get One Calorie of Protein

13. Pounds of grain needed to produce one pound of bread compared to one pound of animal weight gain.

14. Environmental Concerns Emissions of greenhouse gas, carbon dioxide, biocides and compounds that cause acid rain are at least 6x greater for meat production than for plant food production

15. How Big is your Ecological Footprint?

16. Humanitarian Concerns Land which could be used for growing plants for direct human consumption is used to produce animal feed. This land could support 5-10 X as many people on a vegetarian diet. This may be a concern in your lifetime. land which could be used

17. However, today, world food supply is abundant! Enough wheat, rice and other grains are produced to provide every human being with 3,200 calories a day. In addition, are vegetables, beans, nuts, root crops, fruits, grass-fed meats, and fish But many people are too poor to buy readily available food. Even most "hungry countries" have enough food for all their people right now. www.foodfirst.org, 2006

18. Corn Ethanol: Using Food for Fuel Basic food prices have increased, putting a serious burden on the world's poor. The increase was largely caused by U.S. and European government support for biofuels, particularly corn ethanol.

19. From “Vegetarian Times” If you want to help animals… If you want to help the environment If you want to help your health… If you want to enjoy your life… …the simplest, quickest and most effective thing to do is to become a vegetarian

20. If you were a vegetarian, what would your reason be?

21. Vegetarians, Etc.

22. Vegetarian Statistics

23. Vegetarians of Many Types A spectrum of vegetarian diets Semi-vegetarians may avoid red meats or all meats except seafood. American Vegetarian Society just says vegetarians eat no meat, poultry, fish

24. Vegetarian Diet Options Can be very healthy Lacto-ovo vegetarians Lacto-vegetarians Vegans Can lead to malnutrition Macrobiotic Diet Fruitarian, raw food, etc The junk food vegetarian diet

25. Vegan Diet & Philosophy Empathy for all creatures and appreciation and love of ecology Live without consuming or otherwise harming animals: Eat no animal products Avoid use of animal products This diet requires some nutrition knowledge to be adequate especially for pregnant women and children.

26. Macrobiotic Diet Philosophy values organic foods and balancing “yin” and “yang” foods To maintain proper yin/yang balance, all extremely yang foods and all extremely yin foods are avoided Yin foods: refined sugars, chocolate, tropical fruits, soda, juices, coffee, etc. Yang foods: meats, eggs, dairy products, etc. Sometimes nutritionally adequate Not adequate for pregnant women and small children

27. Restrictive Vegetarian Diets and Health Fruitarian diet, raw food diet and various “fad” vegetarian diets are not nutritionally adequate Dangerous for pregnant women, children, and sick people, who have high nutrient needs Junk Food vegetarian or vegan diet Common food staples are: cheese pizza, potato chips, soda, candy, macaroni and cheese, and all types of packaged donuts, cookies, etc.

28. Vegetarian Diets and Health “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 Official position of the American Dietetic Association and Dietitians of Canada

29. Benefits to Health Vegetarian diets beneficial for health and disease prevention Vegetarians in developed countries generally have adequate protein intakes Vegetarianism lowers risk of heart disease, stroke, hypertension, type 2 diabetes, chronic bronchitis, gallstones and kidney stones, and colon cancer Vegetarians rarely become obese or develop high blood cholesterol

30. Health and Longevity One research study showed that life expectancy of a 30-year-old vegetarian Adventist woman was 85.7 years, 6.1 years longer than average For a vegetarian Adventist man, life expectancy was 83.3 years, 9.5 years longer than average

31. Guidelines

32. Variety Fruits Vegetables Grains Nuts Seeds Beans Dairy **

33. Special Considerations Diets with few or no animal products may be low in sources of complete protein, vitamin B 12, vitamin D, calcium, and zinc With a traditional diet or with knowledgeable food selection, nutrient inadequacies will not occur

34. Plant Protein Sources Animal products provide all nine essential amino acids in the right balance Soy proteins are complete protein sources for children and adults Body needs sufficient essential amino acids to build and replace protein substances If essential amino acids are missing, protein construction stops, and available amino acids are used for energy Essential amino acids are not stored, body needs fresh each day

35. Amino Acids low in some plant foods: Isoleucine Lysine Tryptophan Sulfur-containing: Methionine Cysteine

36. Vegetarian diets combine complementary plant foods

37. Grains Seeds: Sesame, sunflower Legumes Incl. peanuts Dairy Products

38. Food Sources of Protein Milk, 16 oz. 16 grams 1 cup oatmeal 6 grams Peanut butter sandwich 16 grams 2 cups rice and beans 20 grams ________________________ 58 grams

39. Plant Protein Sources Many combinations of plant foods yield complete proteins Soy products will complement other plant proteins Milk, and eggs, like meat, contain complete proteins and will complement the essential amino acids profile of any plant source of protein Complementary protein sources should be consumed daily

40. Vitamin B 12 Vitamin B 12 present only in animal products Vegetarians who don’t consume animal products obtain vitamin B 12 from fortified products such as soy milk and breakfast cereals or from a multivitamin or B 12 supplement

41. Vitamin D People get vitamin D from the sun and from milk Vitamin D found in few foods, most of our intake comes from vitamin D-fortified milk If milk is not part of the diet and exposure of the skin to sunlight is limited, vitamin D-fortified soy milk and breakfast cereals or a multivitamin with vitamin D

42. Calcium Sources Vegetarians who exclude milk and milk products rely on: good plant sources of calcium (kale, broccoli, bok choy, and beans) and calcium-fortified products such as soy milk, breakfast cereals, and orange juice If calcium supplements are used, they should include Vitamin D.

43. Getting Enough Zinc Many plants are good sources of zinc Zinc from plants is poorly absorbed, only a small portion of zinc consumed becomes available for use by the body To get enough zinc, vegans should consume whole grains, beans, nuts, zinc-fortified breakfast cereals, and other sources of zinc regularly

44. Traditional Diets Most traditional diets are largely vegetarian Incomplete plant proteins are balanced in variety of foods Iron in legumes is well-absorbed due to adequate vitamin C Vitamin B-12 is in meat, milk, eggs, and bacteria and dust in environment

49. Add meatless meals a couple times a week Try new recipes for a few vegetarian main dishes Learn to enjoy low meat or meatless meals from many cultures The Flexitarian Diet

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