Nutrients and how they are obtained on a vegetarian/vegan diet

1
Nutrients and how they are obtained on a
vegetarian/vegan diet

• Objective learn about why we need different
  nutrients and how they can be obtained on a
  vegetarian or vegan diet

2
STARTER ACTIVITY NUTRITION COMPETITION!

• In teams of 3, write down a list of all the
  nutrients you know about.
• Tip remember the eatwell plate!
• You will have one minute to do this. The team
  with the most nutrients wins. Good luck!

3
Nutrients within a vegetarian/vegan diet

• The following slides will explain the function of
  different key nutrients plus give examples of
  where they can be found in a vegetarian or vegan
  diet.
• Fill in your two A3 tables using this
  information.
• Remember, vegetarians eat nothing from dead
  animals and vegans eat nothing from dead or
  living animals.

4
Protein
Pictures of some sources Examples of sources Function
Pulses (Peas, Beans, Lentils), Soya (e.g. Tofu, Soya Milk, Soya Mince), Wholegrains (e.g. Brown Rice), Cereals, Seeds Seed Paste (eg Tahini) and Beansprouts, Broccoli, Nuts (all types). For vegetarians also dairy and eggs. Growth of body cells, including those needed for muscles Cell repair/maintenance Secondary source of energy Enzyme and hormone formation Transportation of minerals (iron)
5
Test your protein knowledge

• As you can see, it is a myth that vegetarians and
  vegans find it difficult to get enough protein!
• As a class, lets test our protein knowledge with
  this quiz http//www.teachvegetarian.com/food-tec
  hnology/protein-quiz/test

6
Complex Carbohydrates
Pictures of some sources Examples of sources Function
Pasta, Potatoes/Yams/Sweet Potatoes, Rice, Breakfast cereals, Bread/Flat Breads (e.g. wrap, tortilla, naan, chapatti), Bananas/plantain, Cereals (e.g. oats, couscous, noodles, bulghar, polenta, semolina, pearl barley, buck wheat, quinoa), Pulses (e.g. peas, beans, lentils). Wholegrains provide the best nutrition. Long chains of glucose molecules/polysaccharides are broken down slowly in digestion, so they slowly release energy for a long period of time Provide a full feeling and adds bulk to our diet
7
Fibre
Pictures of some sources Examples of sources Function
Fruit Vegetables, Wholegrains (Pasta, Rice, Oats, Bread), Nuts, Beans, Peas, Lentils. Note animal products contain no fibre. Keeps bowels healthy and regular (an important explanation of how this works is on the following slide) Slows sugar fat absorption Reduces cholesterol
8
Fibre and the digestive system

• The body cannot digest fibre it forms the bulk
  to help bowel movement
• It absorbs water keeps the faeces soft/prevents
  constipation
• Soft faeces easily pass through the digestive
  system so fibre helps the flow in the digestive
  system
• Small hard faeces do not pass easily through the
  colon, which causes ruptures in the intestine.
  The inner lining of the colon is pushed and
  distorted, causing diverticular disease
• Fibre helps to prevent various bowel
  disorders/bowel cancer/appendicitis/piles

9
Calcium
Pictures of some sources Examples of sources Function
Sesame Seeds and other seeds, Pulses (Tofu, Beans etc.), Green Leafy Veg (e.g. Broccoli, Watercress), Swede, Almonds, Brazil Nuts, Fortified Soya Milk, Cinnamon, Fennel, Olives. Formation, growth and maintenance of strong bones/teeth Enzyme formation Heart regulation (keeps normal heartbeat) Muscle contraction/relaxation Prevents rickets, stunted growth and osteoporosis Regulating blood pressure/clotting blood Release of hormones Sending/receiving nerve signals
Source http//twigandleafbotanicals.tumblr.com/po
st/26490759611/some-basic-non-dairy-vegan-calcium-
sources
10
Calcium in Dairy?

• This milk quiz gives more information on how
  although there is calcium in dairy, dairy
  consumption can come with some negative
  side-effects. Lets take the quiz as a class
  http//www.teachvegetarian.com/content/milk-quiz
• Extension activity research the calcium paradox.

11
Iron
Pictures of some sources Examples of sources Function
Beans, Lentils, Peas, Broccoli, Spinach, Cabbage, Whole Grains, Dried Apricots, Prunes, Figs, Dates, Pumpkin Seeds, Black Treacle, Cocoa, Turmeric, Thyme, Quinoa. Produces haemoglobin in the formation of red blood cells, which is needed to transport oxygen to all parts of the body Helps maintain cell functions Prevents anaemia
12
VITAMINS

• We will now look at vegetarian and vegan sources
  of certain

13
Vitamin A
Pictures of some sources Examples of sources Function
Carrots, Sweet Potatoes, Red/Yellow Peppers, Tomatoes, Green Leafy Vegetables, Watercress, Mangoes, Apricots, Pumpkins, Cantaloupe Melons, Romaine Lettuce. Keeps eyes healthy Improves night vision/prevents night blindness Helps maintains skin Antioxidant/may protect against cancer Improves mucus membranes.
14
Vitamin C
Pictures of some sources Examples of sources Function
Oranges, Grapefruit, Broccoli, Spinach, Cabbage, Green Peppers, Parsley, Potatoes, Peas, Blackcurrants, Strawberries and many other fresh fruits green vegetables. Aids formation of connective/body tissue Helps heal wounds/cuts Aids calcium and iron absorption plus blood vessel formation Prevents scurvy and anaemia Healthy immune system, gums and skin Protects against infection (including respiratory infections) Destroys free radicals Aids production of hormones in adrenal glands Reduces damage caused by toxic chemicals/pollutants
15
Vitamin D
Pictures of some sources Examples of sources Function
Sunlight on skin, Fortified Breakfast Cereals and Soya Milk, Vegetable Margarine. For vegetarians also eggs and fortified milk. Works with calcium to prevent the softening of bones Maintains strong bones/prevents brittle bones, osteoporosis and rickets Maintains strong teeth.
16
Vitamin E
Pictures of some sources Examples of sources Function
Vegetable Oils, Wheatgerm, Wholegrains, Tomatoes, Nuts (esp. Almonds), Sunflower and other Seeds, Avocados, Asparagus, Spinach, Apples, Carrots, Celery. Antioxidant Helps make red blood cells Prevents blood from clotting.
17
Vitamin K
Pictures of some sources Examples of sources Function
Broccoli, Lettuce, Spinach, Cabbage, Brussels Sprouts, Asparagus, Molasses, Peas, Basil, Thyme, Celery. Maintains bone health Formation of protein in bones Helps blood clotting
18
Which vitamins need fat?

• Vitamins A, D, E and K all need fat to be
  absorbed by our body (they are fat soluble).
• This is one reason why having a small amount of
  fat is essential for good health, even though
  having too much saturated fat is unhealthy.
• As animal fats are often high in saturated fat,
  choose plant fats avocados, nuts and seeds are
  good sources. Also choose healthy oils olive
  oil to cook and flax seed oil for salad dressings
  are the best.
• Vitamin E is naturally found in some fats.

19
Now show what you have learned

• by answering this Nutrition Quiz made up of past
  paper exam questions.
• You will mark your partners answers at the end.

20
How did you do?

• Now, as a class, lets take this Improve Your
  Health quiz to check how much we have all learned
  about nutrients and their sources within a
  vegetarian or vegan diet http//www.teachvegetaria
  n.com/food-technology/vegan-vegetarian-nutrition/g
  cse.

21
Extension activity Create your own meal

• Design and create your own meal which is high in
  one or more of the nutrients listed previously.
• You can use the recipes on the following slides
  for inspiration.

22
Extension activity - Recipes

• High in protein iron
• http//vegetarianrecipeclub.org.uk/vegetarian-vega
  n-recipe/tofu-frittata-curly-kale-baked-savoury-eg
  gless-alternative
• http//vegetarianrecipeclub.org.uk/vegetarian-reci
  pe/edamame-pea-mint-soup
• http//vegetarianrecipeclub.org.uk/vegetarian-reci
  pe/middle-eastern-nutty-millet-pilaf-easy-tasty-de
  licious
• http//vegetarianrecipeclub.org.uk/vegetarian-vega
  n-recipe/quinoa-pilaf

23
Extension activity - Recipes

• High in protein
• http//vegetarianrecipeclub.org.uk/vegetarian-vega
  n-recipe/luxury-lemon-vegan-meringue-pie-raspberry
  -coulis
• Try to include pulses, beans, lentils or peas in
  your recipe to increase the protein content
  http//vegetarianrecipeclub.org.uk/quickening-puls
  es-beans-lentils-and-peas