Earthsoft Be Vegeterian

Author(s): Earthsoft
Publisher: Earthsoft
Catalog link: https://jainqq.org/explore/034450/1

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earthsoft
earthsoft
Earthsoft Foundation of Guidance Edge-Aggressive-Reliable-Trust-Honesty-Soft-Obedient-Fun-Transparent
Be Vegetarian
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Appeal
earthsoft
Please circulate to all your friends, colleagues, relatives, associates and just to everyone on your mailing list. Let them gain too! Please visit
www.myefg.org Download the presentations
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Index • Why be a vegetarian? • To be vegetarian • Vegetarian Pyramid • Healthy Vegetarian Diet • Balanced Diet
Nutrients • What about protein • Getting Iron without meat • Getting Calcium without milk • Vitamin B12 • Fruits & Vegetables • Grain & Pulses
earthsoft • Dairy Products • Others • Diet & health • Energy • Recommendation for
bone health • Approach • To be Veggie for
environment • Problems with meat • Vegetarian Advantages • Food for thought • Few famous vegetarians
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Vegetarian
earthsoft • Vegetarianism is practice of following a diet based on plant-based foods including fruits, vegetables, cereal, grains, nuts and seeds • Vegetarians don't eat egg, chicken, meat, poultry, fish, shellfish & products of animal slaughter • A healthy, viable diet satisfying the nutritional
needs for all the stages of life • Necessary nutrients, proteins, and amino acids for the body's sustenance can be found in vegetables, grains, nuts, soya milk, etc.
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Why be a vegetarian?
earthsoft Following are the reasons to be vegetarian • Health • Ecological • Religious concerns • Dislike of meat • Compassion for animals • Belief in non-violence • Economics
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Why be a vegetarian?
earthsoft A healthy vegetarian diet promotes • Good health and long life • Energy for the young and old • Improved immune system • Better endurance and athletic performance • Weight control • Calm and clarity for the mind, High IQ • Mild and peaceful temperament
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Advantage of vegetarian dieta earthsoft • Lower levels of saturated fat and cholesterol • Higher levels of carbohydrates, fibre, magnesium,
potassium, folate (folic acid), vitamins C & E and phytochemicals. • Vegetable fats are mostly mono-unsaturated improves
level of good cholesterol • Tendency to have lower body mass index, lower levels
of bad cholesterol, lower blood pressure • Less incidence of
• Heart disease, Hypertension, Type 2 diabetes • Kidney disease • Alzheimer's Disease (Memory related) • Trouble due to acidity being less spicy
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Vegetarian Pyramid
Fats
oil,
2 servings margarine
1 tsp (5 ml)
Fruits
2 servings
Legumes, nuts, & other protein-rich foods
Grains 6 servings
Vegetables 4 servings
one medium fruit
cut up or cooked fruit 1/2 cup (125 ml)
fruit juice 1/2 cup (125 ml) dried fruit 1/4 cup (60ml)
fortified fruit juice
cooked vegetables 1/2 cup (125 ml) raw vegetables 1 cup (250 ml) vegetable juice 1/2 cup (125 ml)
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calcium-rich foods
5 figs bok choy, broccoli,
bage, kale, mustar
or 2) cookert
cooked beans, peas or lentils 1/2 cup (125 ml) tofu or tempeh 1/2 cup (125 ml), nuts 1/4 cup (60 ml) 5 servings nut or seed butter 2 tbsp (30 ml), meat analog 1 oz (28 g)
bread 1 slice
cooked grain or cereal 1/2 cup (125 ml) ready-to-eat cereal 1 oz (28 g)
WARS 1/4 cup 125 jui soy milk00 mix
fik 1/2 cup (125 m eans 1/2 cup
almonds
FIC S27) You
tofu
(30 ml)
or sesame conan 2 ter
cap (325 m, air
calcium-fortified
breakfast cerea! 1 oz (28 g)
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Healthy Vegetarian Diet
Just ONE POTENT OUNCE of VIBE is EQUIVALENT to nutrients" found in:
11
Tomatoes Vitamin A
30 Broccoli
Selenium
96
Blueberries Antioxidants1
5 cups
Green Teal (EGCG Content)
71
Cantaloupe
Vitamin E
K
Eat a wide variety of foods, including: Fruits, Nuts,
Seeds, Legumes
Vegetables, Plenty of leafy greens, Whole grain products. Having
10 Cups
Green Beans
Folate
Protein
19 Wheat Slices Zinc
Fat
Iron
Calcium
Vit. B12 & D
Certified Organic Aloe Vera
Gel
12
Orange Slices Vitamin C
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25
Asparagus
Calcium
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Balanced Diet
earthsoft Nutrients are food components which have a function in providing energy, material for growth, repair & reproduction
Fat Nutrients include Carbohydrate
Minerals Protein Vitamin W
ay
It is to match nutrient & energy requirements
regardless of its life-stage or lifestyle Objective of good nutrition • Positively influence on age-related metabolic
processes & changes • Enhance life expectancy & Increase quality of life • Prevent against age-related diseases
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Nutrition
earthsoft To change the diet, people need to acquire Nutrition knowledge & to change their behaviors & life style
Taking stock & setting goal • Track food intake over
several days and compare to standards Set small, achievable goals in areas those need changes
Nutritious Breakfast
Doughnut Breakfast
Contribution to daily
need (%)
Contribution to daily
need (%)
Energy
Iron
Calcium
Vitamin
Iron
Energy
Vitamin
Calcium
Vitamin
Vitamin
Higher Nutrient Density
Lower Nutrient Density
Nutrient Density – a measure of nutrients per calorie It is suggested to eat higher nutrient food i.e. to get enough nutrients without consuming too many calories
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Variety
Moderation
Nutrition
earthsoft Factors That Drive Food Choices • Advertising
• Positive associations • Availability
• Region of the country • Economy
• Social pressure • Emotional comfort
• Values or beliefs • Habit
• Weight • Personal preference
• Nutritional value
. These must be obtained because the body does not make them
Calorie control
Balance Adequacy
Nutrient Class Carbohydrate
Fat
Protein Vitamins
Essential nutrient Glucose Linoleic acid, Linolenic acid 9 amino acids of 20 All 13 25 Yes
Minerals
Water
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Nutrients
earthsoft
Carbohydrate
increases dietary bulk, it produces short chain fatty acids to feed the lining of the digestive tract
Energy
(eg for the brain, muscles) Digestive health - fibre
Protein Regulation of metabolism & Energy
e.g. insulin, thyroxin Tissue building and maintenance
e.g. hair, skin, organs, muscle, antibodies, enzymes, hormones Fat soluble vitamins (A DE K) Organs - Insulation are stored in fat
Fat
& protection
Skin & coat condition
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Source of essential fatty acids Linoleic acid & Linolenic acid

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• Contains hydrogen & oxygen; Essential for normal function -required for all body fluids -carrier of vitamins (C, B)
Weader
-dissolves nutrients & transports them around the body -heat exchange
Source - e.g. Vegetables, direct source
Inorganic elements (ref to collectively as Ash) divided into macrominerals eg calcium, phosphorous & microminerals
Nutrients
·
• In excess most are toxic
- For bones & teeth, e.g. calcium & phosphorous
- body fluids, e.g. sodium and potassium
- components of many enzymes
Vitamin
Minerals
•
Organic compounds help to regulate body processes fat soluble e.g. A, D, E, K (stored in the body) • water soluble e.g. B, C (excess generally excreted) Required for eyesight - vitamin A
·
Antioxidants - vitamin C and E
•
• Skeleton - vitamin D and metabolism - vitamin E Sources: cereal, fish oils, nuts, liver, fruit & vegetables Making earth little softer

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What about Protein
earthsoft • Proteins made of amino acids & a mixture of
proteins provide enough essential amino acids Good protein sources are - Lentils, Low-fat dairy products, Nuts, Seeds, Peas, Beans, Whole Grains, Nuts/ Nut Butters, Tofu/ Tempeh, Soya Milk Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to protein intake Potato 11% protein, orange 8%, beans 26% Dry beans or peas with any grain product, nuts or seeds are a good source of protein
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Getting Iron without meat
earthsoft
• Iron is essential in making hemoglobin, which
carries oxygen to blood cells • Enriched bread & cereal, Dried apricots, figs, prunes, Leafy green vegetables; Tomato juice, Dried beans, Nuts, Soya beans & tofu, spinach, chard, beet greens, blackstrap molasses & dry fruit are good sources of iron. • To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as Melons, Citrus fruits, Pineapple, Strawberries,
Kiwi fruit, Broccoli, Peppers, Tomatoes • Vitamin C aids in the absorption of iron so
vegetarians must eat foods rich in Vitamin C • Cooking food in iron cookware adds to iron
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Getting calcium
Silk
SOYMI
·
•
•
Good for bones & teeth
Milk, Green & leafy vegetables, low fat dairy products, Calcium fortified orange juice & soya milk, collard greens, broccoli, kale (cabbage), turnip greens & tofu prepared with calcium are good sources of calcium
Absorption rate of calcium from plants
Green vegetables 52-64%, Cow's milk 32%
•
Mg Calcium in 100 Calories of
1,055
921
559
455
257
Bok choy (cabbage)
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Turnip greens
Collard greens
Kale (green cabbage)
Romaine lettuce
Tofu
Milk
Fish
236
194
38
5
2
T-bone steak
Pork chop
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F
Vitamin B12 & D
earthsoft B12 Only found in animal products
Vitamin B12 It's also present in the soil, to get B12 from unwashed vegetables What vegans do since they don't eat animal products? • Adequate intake of Vit B12 & Omega 3 fatty acids • Cow milk & cheese, Fortified cereals & soya
products • Recommended intake: 2 mcg/ day
Zitan
The body VO
Vegans need supplements of Vitamin D, found mainly in fortified milk, though it may also be gained through sunlight
Chou
and red Saudi
ADAM
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Fruits & Vegetables
Take
5 a day
everyday!
Fruit & Vegie
earthsoft
Every day we should eat at least 5 portions of fruit and vegetables. (A portion is about a handful)
Fruit and vegetables give us vitamins
fibre
and
and
minerals.
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Grain & Pulses
earthsoft This food group includes wheat, corn, barley, rice, lentils, beans etc. Grains and pulses give us carbohydrates and proteins. Nuts are another source of protein. What is..?
Answer IRice is the staple food|| Wheat. They eat in Comorssin China & East. Whatll form of bread, pasta. group is in West (UK, USA)? ||
cereals, cakes,
biscuits
SNI
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Dairy Products
earthsoft Dairy foods are made from milk (usually cow's milk, but can be from other animals like goats or sheep). These foods include: • Cheese (hard, soft, cottage), Yogurt Dairy foods give us proteins and fats. They are also a good source of calcium (good for bones and teeth) Vegetarians are surprised if they put on weight It's result of whole milk & cheese – all are high in fat Nuts & seeds also high in fat Solution - emphasize for a diet having grain products, fruits & vegetables which are nutrient dense & low in fàl
Dorin
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Others
Foods are classified into starches, sugars and fats. • Starches include foods like potatoes & provide mainly carbohydrates. It gives the energy for our day-to-day lives.
• Need to limit sugar intake being empty calories
• Little fat is important, but eating too much fat is unhealthy. It leads to clogged arteries (restricted blood supply), high cholesterol and becoming overweight.
• Vitamins & Minerals needed to be healthy. Those are:
Vitamin A Helps maintain eyesight
Vitamin B
Help body make protein
Vitamin C
Healing skin, preventing colds Strengthen bones
Vitamin D
Vitamin E
Iron
Helps strengthen cells Healthy blood
earthsoft
Sweet potatoes, carrots Green leafy vegetables Citrus fruit, tomatoes Milk Sunlight
Vegetable oils, nuts Green leafy vegetables
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Diet & health
earthsoft Nutrition profoundly affects health Chronic diseases have a connection to a poor diet & life style Prevent high blood pressure Reduce heart surgery risk – 80% Lower cholesterol levels Prevent many forms of cancer Reduce Type 2 diabetes Stronger immune system Prevent stroke conditions Adult bone loss, Dental disease Reduce heart disease risk - Increase life expectancy up to 15 50%
years Reverse atherosclerosis Higher IQ Life style related • Non-Vegetarian food habits
Smoking & other tobacco use Excessive alcohol consumption
.
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Diet & health
ABLE 1-1
Leading Causes of Death, U.S.
Blue shading indicates that a cause of death is related to nutrition; the light yellow indicates that it is related to alcohol.
1. Heart disease
2. Cancers
3. Strokes
4. Chronic lung disease
5.
Accidents
6. Diabetic mellitus
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OF TOTAL DEATHS
PERCENTAGE
7
Pneumonia and influenza
8. Alzheimer's disease
9. Kidney disease
10. Blood infections
SOURCE: National Center for Health Statistics.
28.0%
22.7%
6.4%
5.2%
4-5%
3.0%
2.7% 2.6%
1.7%
1.4%
Hypertension (high blood pressure), a nutrition-related cause of death, ranks at number 13
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Lowering bad cholesterol
earthsoft Oats - Good source of fibre in diet. Nuts (walnuts, almonds, peanuts) - Moderate consumption to avoid weight gain. Good source of omega fatty acids (vital to maintain healthy cholesterol levels in body) Beans (red beans, black beans, white beans) - source of fibre Spinach - Rich in iron and fibre. Avocados - Good source of omega fats. Garlic - Helps in lowering the bad cholesterol, prevents cholesterol from sticking to the arteries Olive oil - Good source of omega fats Eat healthy & stay fit along with diet and exercise !
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Recommendations for Bone Health earthsoft
• Get some physical activity! • Achieve positive calcium balance by avoiding calcium depletes - 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
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Approach
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• Gradual Approach: eating habits are likely to stick • Begin by
• Learning some basic vegetarian nutrition, • Grocery shopping & stocking 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 • 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
bean burritos, etc • Be Careful! Be Healthy! • None of us to be immune to junk food!!
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To be Veggie for environment earthsoft Meat industry is No.1 Source of Human-Caused Greenhouse Gas Emissions, responsible for 24% of global warming due to emission of methane & CO2 Meat production, particularly production of feed, consumes large amounts of critically important water resources Global Grain Crop Production 2109 million tons (2007/08) : • 36% to feed animals, 47% to people, 5% for bio-fuels • 760 million tons of grain fed to animals every year • 16 pounds of grain to produce 1 pound of beef Meat free diet advantages to environment • Uses 2/3 less fossil fuels • Reduces pollution from untreated animal waste • Maintains cleaner air • Saves up to 4.5 tons of emissions per household per year • Stops 80% of global warming
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To be Veggie for environment
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• If everybody in the UK ate no meat for 2 days per week, it would save the equivalent of almost 73 million return flights from London to Ibiza, Spain (1100 miles) • If everybody in the UK ate no meat for 6 days per week, it would create greater carbon savings than removing all the cars off UK roads (29 million cars).
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Disadvantage - Non-vegetarian earthsoft • The proximity of animals in animal farming leads
to an increased rate of disease transmission • Meat causes a transmission of diseases from
animals to humans • Animal products, like red meat has harmful
saturated fat • Cholesterol in animal foods causes heart
disease • Non-lean red meat, associated with increased risk of cancers of the lung, oesophagus, liver, and colon.
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Problems with meat
earthsoft Saturated Fat - Saturated fats & cholesterol are associated with increased risk of heart disease. Animal foods contain an unhealthy high level Saturated fat in the animal food is significant cause of an increased cholesterol than cholesterol in food. High cholesterol : Person consuming 2kcal/day & 200mg cholesterol, if increases cholesterol intake to 600mg/day, increases risk of heart attack by 30%
Food source Beef Chicken
Serving Size 90 gm 90 90
Cholesterol content 70 mg 69 | 40-60
Fish
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Problems with meat
Excess Protein
• Too much protein in the diet is associated with increased stress on liver and kidneys
• Excess organ meat consumption is associated with increased risk of gout
High
protein consumption leads to excess homocysteine production & blood vessel diseases Diseases
Meat products in most countries contain various parasitic diseases (Trichinosis, Hydatids)
• Bacterial infections are common - Salmonella, Listeria • Viral diseases such as Bird flu
• Prion diseases such as mad cow disease
•
earthsoft
•
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Vegetarian Advantages
earthsoft Less Cancer • Who consume meat on 4 or more days a week, had a 66% higher mortality from ovarian cancer, and 41% higher mortality
from prostate cancer • Doubling the risk of cancer
- Consumption of meat, poultry & fish (bladder cancer) - Consumption of meat (colon cancer)
- Red meat eater Less obesity • Meat eaters had 2.5 times the risk of being obese compared
with vegetarian • Non-Vegetarians are overweigh t(Men 20% &Women 32%) • Obesity doubles the risk of heart attack & increases the risk of breast cancer, endometrial cancer, prostate cancer, colon cancer, and several others
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Vegetarian Advantages
earthsoft Less osteoporosis • Non-Vegetarian women between ages 50 to 89, lose
35% of their bone mass The bone density of 80 year-old vegetarians is
comparable to 60 year-old non-vegetarians Less heart disease • Non vegetarian at 40's have 4 times as many heart
attacks • Beef eaters 60-70% higher risk of fatal coronary heart
disease • Vegetarians before age 20 had half the risk & at their 30's had 1/3 the number of fatal heart attacks
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Vegetarian Advantages
earthsoft Less diabetes • Non-vegetarians have 3.8 times the risk of having
“diabetes" • Vegetarians have less than half the mortality from
diabetes Less strokes • Non-vegetarians had 30% higher risk of stroke than
seen in vegetarians Less dementia • Meat eating doubles the risk of dementia • Vegetarians have a delayed onset of dementia Vegetarians live longer –Up to 12 years longer than non Vegetarians
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Food for thought
earthsoft If slaughter houses had glass walls, everyone would be a vegetarian. ~ Paul
We all love animals, Why do we call some "pets" and others "dinner?" - K.D. Lang
You put a baby in a crib with an apple and a rabbit. If it eats the rabbit and plays with the apple, I'll buy you a new car. - Harvey Diamond
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Few famous vegetarians
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A
1. *Albert Einstein ++ **
2. Newton
3. Charles Darwin
4. Thomas Edison
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earthsoft We have only ONE planet,
only ONE chance. Its future depenosan
each one otu Ethan 20 thing
Swealcao: Be vec Go Green.
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earthsoft As you like to live in peace let us too
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earthsoft Thank You Making earth little softer