What can I eat if I don`t eat meat?

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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…
…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
How To Eat
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
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
Have you thought about trying different kinds of
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
We can find and
try so many
different foods if
we just look!
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
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
Why should you eat low-fat healthier foods?
To reduce your chances of being overweight,
having high blood pressure, diabetes or heart
How can you choose low fat, healthier foods?
By becoming knowledgeable about those
foods & willing to make the healthy choice.
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
Choose Variety
Healthy Fats
the grocery store or farmer’s market
produce section & really look around.
if you can make a list of plant foods
that you haven’t tried yet.
by yourself, with your family,
caregiver or a friend, make it a goal to try
one new fruit or vegetable every week.
Pick Your
Avoiding Added
Sugar, Fat, and Salt
Candy, cookies – lots
of sugar.
Soda, fruit punch,
sweet drinks - These
drinks are not in their
natural state, highly
processed, high in
Remember to read labels!
Fruit is naturally
Also try dried fruit or
a dried fruit & nut
mix, a nutritious highenergy snack.
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!
Creamy dressings, butter,
mayonnaise – High in fat
& cholesterol.
What Are Cheese &
Mayonnaise Made From?
Fats (continued)
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
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
Parts of food dissolve in
your saliva & come in
contact with the Taste
Buds, these receptors
then send information to
the brain.
Unami (Savory)
We have 2,000-10,000
Taste Buds!
Remember, if you load up your palate with salty then all the
other tastes may be missed. Enjoy all the different flavors &
taste sensations!
Taste is only one of
the five senses.
We can also use our
other senses when it
comes to food.
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 –
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.

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