1. EXPANDING BEYOND MEATLESS
MONDAY
Becoming a Vegetarian
Viterbo Dietetic Interns: Bei Wu and Ellen Tangel

2. OVERVIEW
● Introduction/Definitions
● Misconceptions
● Challenges and Benefits of Becoming Vegetarian
● How to get started
● Healthy Recipe Demo and Taste Testing
● Discussion and Questions

3. WHAT IS A “VEGETARIAN”?
The Vegetarian Society defines a vegetarian as: "Someone
who lives on a diet of grains, pulses, nuts, seeds,
vegetables and fruits with, or without, the use of dairy
products and eggs. A vegetarian does not eat any meat,
poultry, game, fish, shellfish* or by-products of slaughter."

4. DIFFERENT TYPES OF VEGETARIAN

5. MISCONCEPTIONS OF MEATLESS DIETS

6. REALITY OF MEATLESS DIETS

7. CHALLENGES OF BECOMING A VEGETARIAN
● Limitations on food choices
● Dining Out
● Potential Nutritional Deficiencies
○ Protein
○ B12 – eggs, dairy, fortified cereals, nutritional
yeast, supplement
○ Iron – spinach, beans, whole grains, vitamin
C
○ Zinc – beans, fortified cereals, whole grains
○ Omega-3 Fatty Acids – flaxseeds, chia
seeds, canola oil, walnuts

8. BENEFITS OF BECOMING A VEGETARIAN
A compassionate choice
In the United States, 3.7 Billion farm animals were slaughtered in 2014.

9. BENEFITS OF BECOMING A VEGETARIAN
Good for the environment
Reducing Carbon Footprint, livestock farming is responsible for almost 20% of
all greenhouse gas emission from human-related activities.
Reduce pollution.

10. BENEFITS OF BECOMING A VEGETARIAN
Live longer, More Energy
Research has shown that vegetarians are less likely to suffer from obesity,
coronary heart disease, high blood pressure, type II diabetes, some diet-
related cancer, diverticular disease, appendicitis, and gallstones

11. BENEFITS OF BECOMING A VEGETARIAN
“More Regular”
Vegetables and fruits are packed with fiber, which would promote
gastrointestinal health!

12. HOW TO GET STARTED
● Meat Substitutes
o tofu
o seitan
o tempeh
● Plant Based Proteins
o lentils, beans, other legumes
o nuts and seeds
o edamame (soy)
o whole grains
o dairy and eggs (if not vegan)

13. ANIMAL VS. PLANT PROTEIN
Source Protein Cholesterol Total Fat Sat. Fat Iron Fiber Calories
3.5 oz
Chicken
30g 85mg 4.5g 1g 1mg 0g 173
3.5 oz Beef 24g 90mg 21g 8g 2.4mg 0g 289
3.5 oz Tofu 15.8g 0mg 8.7g 1.3g 10.5m
g
2.3g 143
3.5 oz
Tempeh
18.5g 0mg 10.8g 2.2g 2.7mg 5g 193
3.5 oz
Black
Beans
21.6g 0mg 1.4g 0g 5mg 15g 341

14. QUESTIONS?

15. TODAY’S MENU
Orange Sesame Tofu Cucumber salad with lime and cilantro

16. PLEASE FILL OUT SURVEY BEFORE YOU GO!
1)Did you learn anything new today?
2)On a scale of 1-5, how motivated are you to try vegetarianism?
1 2 3 4 5
3)Was the information presented clearly and at an appropriate pace?

17. REFERENCES
"Becoming a Vegetarian." Harvard Health Publications (2009): n. pag. 1 Oct. 2009. Web. 3 Mar. 2015.
"Farm Animal Statistics: Slaughter Totals : The Humane Society of the United States." The Humane
Society of the United States. N.p., 14 Sept. 2014. Web. 3 Mar. 2015.
"Plant Based (Vegan) Protein Sources." SoyStache. N.p., n.d. Web. 3 Mar. 2015.
“Tofu and Manna: Part 6: What About the Vegetarian Diet?" Tofu and Manna: Part 6: What About the
Vegetarian Diet? Blogger, 5 Aug. 2013. Web. 03 Mar. 2015.
Vegetarian Society Home. Web. 03 Mar. 2015.