Nutrition Exploring Vegetarianism: a Healthy Alternative Teacher’S Guide

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Nutrition Exploring Vegetarianism: A Healthy Alternative Teacher’s Guide

32829 A DIVISION OF FILMS MEDIA GROUP INTRODUCTION This Teacher’s Guide provides information to help you get the most out of Exploring Vegetarianism: A Healthy Alternative.The contents in this guide will allow you to prepare your students before using the program and to present follow-up activities to reinforce the program’s key learning points.

Eating a vegetarian diet can provide many health benefits, but only if you eat the right variety of foods in order to obtain all the nutrients your body needs. As with any well-balanced diet, careful consideration and planning is the key. This comprehensive video clearly explains this popular but often misunderstood subject. Terms like vegan, ovo-lacto vegetarian, and ovo vegetarian are clearly defined. Vegetarians offer firsthand information on which foods provide the necessary vitamins, minerals, and other nutritional supplements that keep our bodies healthy.

LEARNING OBJECTIVES After viewing the program, users will be able to… G Describe the four major types of vegetarian diets. G Be familiar with some of the nutritional benefits of vegetarian diets. G Be aware of the various nutrients that may be missing in diets that don’t include meat, dairy products, and/or egg products. G Know various healthy vegetarian substitutes for chicken, ground beef, or turkey. G Describe examples of vegetarian meals and snacks.

EDUCATIONAL STANDARDS National Standards This program correlates with the National Standards for Family and Consumer Sciences Education from the Family and Consumer Sciences Education Association, and the National Health Education Standards from the Joint Committee on National Health Education Standards. The content has been aligned with the following educational standards and benchmarks from these organizations. G Evaluate nutritional principles, food plans, preparation techniques, and specialized dietary plans. G Demonstrate food science, dietetic, and nutrition management principles and practices. G Analyze strategies that promote growth and development across the life span. G Analyze factors that influence nutrition and wellness practices across the life span. G Evaluate the nutritional needs of individuals and families in relation to health and wellness across the life span. G Demonstrate ability to acquire, handle, and use foods to meet nutrition and wellness needs of individuals and families across the life span. G Comprehend concepts related to health promotion and disease prevention. Performance indicators for this standard center around identifying what good health is, recognizing health problems, and ways in which lifestyle, the environment, and public policies can promote health. G Demonstrate the ability to practice health-enhancing behaviors and reduce health risks. Performance indicators include identifying responsible and harmful behaviors, developing health-enhancing strategies, and managing stress. This represents the work of the Joint Committee on National Health Education Standards. Copies of National Health Education Standards: Achieving Health Literacy can be obtained through the American School Health Association, Association for the Advancement of Health Education or the American Cancer Society. Reprinted with permission.

English Language Arts Standards The activities in this Teacher’s Guide were created in compliance with the following National Standards for the English Language Arts from the National Council of Teachers of English. G Uses the general skills and strategies of the writing process. G Gathers and uses information for research purposes. G Uses strategies to adapt writing for different purposes (e.g., to explain, inform, analyze, entertain, reflect, persuade). G Uses reading skills and strategies to understand and interpret a variety of informational texts. G Uses discussions with peers as a way of understanding information. G Uses listening and speaking strategies for different purposes. 2 G Makes formal presentations to the class (e.g., includes definitions for clarity; supports main ideas using anecdotes, examples, statistics, analogies, and other evidence; uses visual aids or technology, such as transparencies, slides, electronic media; cites information sources). Standards for the English Language Arts, by the International Reading Association and the National Council of Teachers of English, copyright 1996 by the International Reading Association and the National Council of Teachers of English. Reprinted with permission.

Technology Standards The activities in this Teacher’s Guide were created in compliance with the following National Education Technology Standards from the National Education Technology Standards Project. G Students practice responsible use of technology systems, information, and software. G Students develop positive attitudes toward technology uses that support lifelong learning, collaboration, personal pursuits, and productivity. G Students use technology tools to enhance learning, increase productivity, and promote creativity. G Students use a variety of media and formats to communicate information and ideas effectively to multiple audiences. G Students use technology to locate, evaluate, and collect information from a variety of sources. G Students use technology tools to process data and report results. G Students evaluate and select new information resources and technological innovations based on the appropri- ateness for specific tasks. G Students use technology resources for solving problems and making informed decisions. G Students employ technology in the development of strategies for solving problems in the real world. The National Education Technology Standards, reprinted with permission.

PROGRAM OVERVIEW “Am I a vegetarian if I don’t eat meat but I do eat fish?” “Can I still have milk and be a vegetarian? What about eggs?” These are just some of the questions answered in this comprehensive video about a popular but often misunderstood subject. Terms like vegan, ovo-lacto vegetarian, and ovo vegetarian are clearly defined. Vegetarians offer firsthand information on which foods provide all the necessary vitamins, minerals, and other nutritional supplements to keep our bodies healthy. And we take a look at breakfast, lunch, dinner, and maybe a few snacks, from a vegetarian perspective.

MAIN TOPIC AREAS Topic 1: Why Eat a Vegetarian Diet There are many reasons why people choose a vegetarian diet. Some common reasons include religious beliefs, concern for animals, and concern for the environment. Many people just feel healthier eating a vegetarian diet. These reasons usually determine the type of vegetarian diet that is chosen.

Topic 2: Types of Vegetarian Diets This section describes the dietary restrictions chosen by a vegan, lacto, lacto-ovo, and ovo vegetarian. Each diet poses different nutritional challenges.

Topic 3: Dietary Concerns Depending on the type of diet that is followed, vegetarians must make special efforts to obtain vital nutrients such as calcium, vitamin D, B-12, iron, and protein through dietary supplements and other vegetarian substitutes.

Topic 4: Sample Meal Ideas This section provides examples of various ways in which meat and dairy substitutes and other foods can be combined to create delicious and nutritious meals and snacks.

3 FAST FACTS G Over 12 million Americans choose to eat a vegetarian diet. GThere are four basic types of vegetarian diets: vegan (no meat, dairy, or egg products), lacto (no meat or eggs), lacto-ovo (no meat), and ovo (no meat or dairy). GThe essential vitamin B-12 is found naturally only in meat, dairy, and eggs. G Most fruits and vegetables provide negligible amounts of saturated fat; avocados provide 0.5 g of saturated fat per ounce. G Scientists estimate that almost 400,000 cases of cancer in the U.S. could be prevented solely through changes in the diet. G Non-dairy beverages, or milk substitutes, can be made from soybeans, tofu, grains, vegetables, nuts, and seeds. G According to a 2000 Vegetarian Resource Group Roper Poll, about 1/3 to 1/2 of vegetarians are vegan (don’t eat meat, fish, fowl, dairy, or eggs). G According to a 2000 Vegetarian Resource Group Roper Poll, about 5% of teens between the ages of 13 and 17 never eat meat. G Studies have shown that foods high in monounsaturated fat, such as nuts and avocados, can improve your health and actually help you lose weight.

VOCABULARY TERMS diet: The kind and amount of food selected for a person to eat.

dietary supplement: A product intended to supplement a person’s diet, e.g. vitamins, minerals, herbs, or amino acids.

health: Soundness, especially of body or mind; freedom from disease or abnormality.

lacto: A type of vegetarian diet which excludes meat and egg products, but which does include dairy.

lacto-ovo: A type of vegetarian diet which excludes meat products, but which does include dairy and eggs.

meat substitutes: Meat alternatives or foods high in protein used instead of meats, such as tofu, cheese, eggs, peanut butter, and beans.

ovo: A type of vegetarian diet which excludes meat and dairy products, but which does include eggs. soybean: An Asian legume rich in protein, used to make meat substitutes such as tofu, tempeh, and textured vegetable protein.

vegan: A type of vegetarian diet which excludes meat, dairy, and egg products.

vitamins: The thirteen organic substances that are essential in the diet because they cannot be manufactured by the body; vitamins A, C, D,E, K, and the eight B vitamins.

PRE-PROGRAM DISCUSSION QUESTIONS 1. What is a vegetarian?

2. Are all vegetarian diets the same?

3. What are some reasons why a person would choose to follow a vegetarian diet?

4. What are the health benefits of following a vegetarian diet?

5. Name some popular foods that could be considered vegetarian.

6. What dietary needs might be of particular concern to vegetarians?

4 POST-PROGRAM DISCUSSION QUESTIONS 1. Is a vegetarian diet a good way to lose weight? Why or why not?

2. When eating at a restaurant, what challenges might a person who is following a strict vegetarian diet face?

3. Do you think that a diet that does not include meat, dairy, or eggs would become tiresome? Why or why not?

4. Describe a stereotypical “vegetarian.” Do these descriptions promote a positive or negative attitude towards vegetarianism?

5. Would you consider following a vegetarian diet? Why or why not?

GROUP ACTIVITIES Vegetarian Substitutes Check out the variety of vegetarian products offered at a local chain grocery store and/or a local health food store. Divide the class into three groups—one for meat products, one for dairy products, and one for egg products. Each group should explore the store’s fresh, frozen, and packaged items to see how many vegetarian substitutes can be found to replace their type of product. Each group should document the comparable nutrients, such as protein, calcium, B-12, etc., found in at least three of the vegetarian alternatives. Determine if any of these products could serve as a direct replacement for meat, dairy, or eggs, or if the product would need to be consumed in combination with something else in order to meet the same nutritional requirements.

Blind Taste Test Before beginning the activity, discuss the group’s perceptions of vegetarian food substitutes. Where do these perceptions come from—the media, personal experience, word-of-mouth, etc.?

Perform a blind taste test to compare low-fat cow’s milk to at least five different non-dairy, milk substitute beverages. Pour each beverage into a numbered container. Note the actual product and its assigned number on a separate sheet of paper. Using 3oz disposable cups, allow each student to sample each of the beverages. Students should then write down two or three words to describe each beverage, rating them on a scale of 1-10 (1 = unacceptable—would not drink; 10 = very good).

Tally the class results on a chart with the actual products’ names and ratings. Discuss which ones tasted the best. What characteristics most commonly described the unacceptable beverages? How do the results of the class taste test compare to prior perceptions of non-dairy milk substitutes?

International Fare Gather take-out menus from several area ethnic restaurants (Chinese, Thai, Indian, Italian, Middle Eastern, etc.). Highlight and tally the total number of lacto-ovo vegetarian menu items offered by each.

Working in small groups, assign each group one of the countries represented in the menu selection. Use the Internet or other media resources to find out more about the average person’s diet in each of these countries. How do the country’s environment, economic conditions, religious beliefs, and agricultural conditions affect their diet? How does this diet compare to the average American’s diet? Each group should present their findings to the class in an oral presentation which includes visuals, handouts, and other media.

INDIVIDUAL STUDENT PROJECTS Could You Become a Vegetarian? Make a list of the meat, dairy, and egg products you enjoy most. Next to each item, list one or more vegetarian products that could serve as a replacement. Next, make a list of any vegetarian items you know you do not like, such as beans, tofu, rice milk, etc. Do not include items you have never tried (you might be surprised!). Could you follow a vegetarian diet that does not include these items and still get all the vitamins and nutrients (particu- larly protein, calcium, iron, and zinc) you need to be healthy? Are there any alternative products you could try that would provide the missing nutrients?

Give It a Try Sample one or two vegetarian entrees at a local restaurant, or purchase small amounts of several items from the prepared foods section of a local supermarket. Be sure to try something you have never had before or which contains an ingredient that is new to you. What did you like or dislike about these foods? Did the taste surprise you? Would you buy these items again or try different vegetarian selections?

Ethnic Markets Visit a local Asian, Indian, or other ethnic food market. Make a list of any variety of fruits or vegetables you have never heard of or have never tried. Ask the store’s owner or another willing customer to explain how at least one 5 of these items might be eaten or prepared. Purchase one item to share with the class. Be prepared to describe the nutrients found in the item and explain how it might be eaten. INTERNET ACTIVITIES Can Your Favorite Meal be Meatless? Write down the recipe for a favorite meal or dish that includes meat, dairy, and/or eggs. Then, use the Internet to find a vegetarian recipe for the same or a similar dish. Prepare the vegetarian variety for yourself and a friend or family member. What did you like or dislike about it? What did your meal companion(s) think of it? Was it any more or less work to prepare? Did it cost more or less to prepare?

Disease Prevention Use the Internet to investigate current research that correlates vegetarian diets with cancer and disease prevention. Choose one particular type of cancer or other disease and locate the results of recent studies and reports published by national organizations. Create a public service announcement (magazine advertisement, radio announcement, poster) that would raise awareness of the link between diet and health.

Vegetarian On-line Visit Web sites of companies that sell vegetarian foods. What additional health information do they provide? What nutritional information can be found for the companies’ products? Are these products more or less expensive than their non-vegetarian counterparts?

Use these as a starting point: Boca www.bocaburger.com Fantastic Foods www.fantasticfoods.com Gardenburger www.gardenburger.com Imagine Foods www.imaginefoods.com Lightlife www.lightlife.com Nasoya www.nasoya.com

6 ASSESSMENT QUESTIONS

1. The four major types of vegetarians are ______, ______, ______, and______.

2. Which type of vegetarian avoids all types of meat as well as dairy and egg products? a) Vegan b) Lacto c) Lacto-ovo d) Ovo

3. Which type of vegetarian avoids all types of meat but do consume dairy and egg products? a) Vegan b) Lacto c) Lacto-ovo d) Ovo

4. Tofu is a vegetarian product that is high in _____. a) protein b) fiber c) sugar d) fat

5. Tofu, tempeh, and textured vegetable protein are made from what key ingredient? a) Wheat dough b) Soybeans c) Seaweed e) Rice

6. Vitamin B-12 is found naturally in ______, ______, and ______.

7. Name one vegetarian food that contains iron.

7 ANSWER KEY

1. The four major types of vegetarians are ______, ______, ______, and______. A. vegan, lacto, lacto-ovo, and ovo. Notes: Although personal choices may vary, the four most common types of vegetarians are vegan, lacto, lacto-ovo, and ovo.

2. Which type of vegetarian avoids all types of meat as well as dairy and egg products? a) Vegan b) Lacto c) Lacto-ovo d) Ovo A. a Notes: Vegans avoid all types of meat as well as dairy and egg products.

3. Which type of vegetarian avoids all types of meat but do consume dairy and egg products? a) Vegan b) Lacto c) Lacto-ovo d) Ovo A. c Notes: Lacto-ovo vegetarians avoid all types of meat but do eat dairy and egg products.

4. Tofu is a vegetarian product that is high in ___. a) protein b) fiber c) sugar d) fat A. a Notes: Tofu is a vegetarian product that is high in protein.

5. Tofu, tempeh, and textured vegetable protein are made from what key ingredient? a) Wheat dough b) Soybeans c) Seaweed d) Rice A. b Notes: These popular vegetarian ingredients are all made from soybeans.

6. Vitamin B-12 is found naturally in ______, ______, and ______. A: meat, dairy and eggs Notes: Vitamin B-12 is only found naturally in meat, dairy, and eggs.

7. Name one vegetarian food that contains iron. A. Dried fruit, beans, and dark green vegetables all contain iron.

8 ADDITIONAL RESOURCES Vegan Action www.vegan.org

American Dietetic Association www.eatright.org

The Vegetarian Resource Group www.vrg.org

Vegetarian Nutrition www.vegetarian-nutrition.info

Everything You Ever Wanted to Know About Veg Teen Life vegetarianteen.com

Wellness Foods A to Z, by Sheldon Margen and John Swartzber. “A UC Berkeley Wellness Letter Book.” Rebus, 2002. ISBN: 0920661702

Minerals, Supplements & Vitamins: The Essential Guide, by H. Winter Griffith, MD. Fisher Books, 2000. ISBN: 1555612296

Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet, by Vesanto Melina, Brenda Davis. Book Pub Co., 2000. ISBN: 1570671036

The Teen’s Vegetarian Cookbook, by Judy Krizmanic. Viking Press, 1999. ISBN: 0140385061

Barry Ballister’s Fruit and Vegetable Stand: A Complete Guide to the Selection, Preparation and Nutrition of Fresh Produce, by Barry Ballister. Overlook Press, 2002. ISBN: 1585671479 FROM FILMS MEDIA GROUP www.films.com • 1-800-257-5126

The Carb Controversy: What Are the Facts? • VHS/DVD • Video worksheet and teacher’s key included • Item # 33942 In this video, two friends have lunch together, but eat entirely different meals. One is on a low-carb diet—she thinks bread is the enemy. The other is on the track team—which has a pasta party to carb-load the night before every meet. This video cuts through the hype and looks at the facts about carbs and how they work in our bodies. Not available for preview. (18 minutes) © 2005.

The Healthy Palate • DVD • Item # 36121 In this program, chefs, nutritionists, and researchers at The Culinary Institute of America take a fresh look at how to prepare food that’s both healthy and flavorful. Drawing on information from the Harvard School of Public Health, the USDA, and the Mediterranean diet, the program covers proteins, phytonutrients, good and bad fats, carb sources and grain substitutions, and how the body turns food into fuel. Cooking demonstrations are included. Not available for preview. (2 hours) © 2005.

Food Labels: Misleading Due to Misreading • VHS/DVD • Preview clip online (search on 35368) • Closed captioned • Correlates to educational standards • Item # 35368 Does anyone really eat a sliver of a muffin or a fraction of a pickle? In this brief ABC News segment, John Stossel blasts counterintuitive food labels that calculate fat, carbs, sodium, and other essential nutritional information based on a serving size that is unrealistically smaller than the unit size. A surefire discussion-starter for any course involving nutrition. (5 minutes) © 2005.

9 Obesity in a Bottle • VHS/DVD • Includes Worksheet • Item # 36281 A soda or sugary juice drink—that’s how many teenagers satisfy thirst. Help them make healthier choices with this entertaining, information-packed video. It uses a fast-paced, teen-friendly format to address the enormous role that beverages play in America’s obesity problem. Topics covered include the effect of beverages on weight gain, beverage size, the dangers of both regular and diet sodas, a comparison of sports and energy drinks, a nutritional breakdown of other popular beverages, and the benefits of drinking water. Diabetes is also studied. A worksheet is included. The DVD version has burned-in English subtitles. Not available for preview. (20 minutes) © 2006.

All About Fat • VHS/DVD • Item # 37400 This video helps teachers and students sort through fat-related terms and concepts while building strategies for reducing the amount of dangerous fats in meals. Offering straightforward guidance on calories, cholesterol, triglycerides, and omega-3 and omega-6 fatty acids, the program also discusses the benefits of fish over other meats and soft or tub margarine over hardened margarine and butter. Specific meal preparation tips will show viewers the path toward health-conscious cooking and eating. Not available for preview. (19 minutes) © 2007.

My Pyramid, The New Food Pyramid • 3-piece set includes VHS or DVD, 18”x24” laminated poster, and PowerPoint® presentation on Windows/Mac CD-ROM • Items also available separately (except poster) • Preview clip online at www.films.com (search on 35058) • Viewable/printable teacher’s guide online • Correlates to National Health Education Standards for Achieving Health Literacy • Item # 35058 Use this three-piece set to get a handle on the USDA’s new nutrition model! Covers all of the government’s 2005 food and fitness recommendations.

The New Food Pyramid (VHS or DVD) When it comes to nutrition today, one size doesn’t fit all. That’s why the USDA created MyPyramid, a food guidance system that emphasizes a more individualized approach to improving diet and overall physical fitness. After watching this video, your students will have a clear understanding of the food pyramid’s history, the six themes incorporated into the MyPyramid system, the main components of MyPyramid, and how people like themselves can make this updated food pyramid a part of their life. Solid information delivered by nutrition experts from Princeton University and elsewhere and supported by onscreen diagrams, lists, and fun facts make The New Food Pyramid an indispensable part of any health-related video collection. A Meridian Production. Recommended for grades 7-12. (22 minutes) © 2006.

MyPyramid Poster Use this laminated MyPyramid poster to show learners the new way to look at healthy eating and activity. The front explains what the MyPyramid symbol means and sets general guidelines for how much to eat from each food group. And because MyPyramid is part of a system that emphasizes an individualized approach to improving diet and lifestyle, there’s also a letter-size reproducible chart on the back that allows students to customize those guidelines based on their gender, age, and activity level. One 18” x 24” poster. © 2005.

MyPyramid Educator’s PowerPoint® New guidelines, new pyramid! This PowerPoint® presentation will bring educators up to speed on MyPyramid without delay. Whether you show it onscreen or print it out on overheads, it’ll help viewers understand the system faster than you can say “Steps to a healthier you!” Concepts, symbolism, and dietary recommendations are all covered. Windows/Macintosh hybrid CD-ROM. © 2005.

10 Nutrients: Their Interactions • VHS/DVD • Preview clip online (search on 32134) • Close captioned • Correlates to National Science Education Standards and National Health Education Standards • Viewable/printable teacher’s guide and related resources online • Recommended by Educational Media Reviews Online • Item # 32134 If taste were a reliable guide to a nutritious diet, candy and soda would be two food groups vital to good health—but it’s not. That’s why this video takes a scientific look at dietary nutrients, explaining what they are, why the body needs them, and how they work with each other to produce energy, stimulate growth, repair and maintain hard and soft tissues, and regulate bodily processes. Metabolism, energy yield from different food types, the composition and role of blood, key vitamins and minerals, dietary fiber, and recommended daily allowances are only a few of the topics covered in this detailed overview of the biochemistry of nutrition. The impact of nutritional deficiencies on short- and long-term health is also discussed. A Meridian Production. (21minutes) © 2004.

The ABCs of Vitamins • VHS/DVD • Preview clip online (search on 30908) • Closed captioned • Correlates to educational standards • Viewable/printable teacher’s guide online • "Basic information, clearly presented, comes from savvy dieticians and a nutrition and exercise consultant ... can be used to introduce the topic in health, sports, or cooking classes."—School Library Journal • Item # 30908 This program offers a balanced overview of vitamins and minerals—what they are, why they are so important, and who really needs to take supplements. Experts discuss what happens when there is a deficiency of one of these nutrients, as well as the dangers of mega-dosing. Lively pop-up graphics support each topic by providing interesting, often surprising facts. A Cambridge Educational Production. (24 minutes) © 2003.

Diet and Disease in Modern Society • VHS/DVD • Preview clip online (search on 32133) • Closed captioned • Correlates to the National Health Education Standards and the National Standards for Family and Consumer Sciences Education • Viewable/printable teacher’s guide and related resources online • Recommended by Educational Media Reviews Online • Item # 32133 What’s so bad about saturated fat, and what makes fiber so good? In a society where convenience foods rule and obesity is a national epidemic, it’s time to find out. This video investigates the relationship between diet and a number of frequently interrelated diseases and conditions, including heart attack, stroke, high blood pressure, hardening of the arteries, obesity, Type 2 diabetes, and cancer. Topics include high- and low-density lipoproteins; saturated, monounsaturated, and polyunsaturated fats; soluble and insoluble fiber; electrolyte minerals; antioxi- dants and free radicals; the effects of smoking and alcohol consumption; Disability-Adjusted Life Years; and the Body Mass Index. A Meridian Production. (36 minutes) © 2004.

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