Nutrients

Nutrients and how they areobtained 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

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!

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.

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

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, let’s test our protein knowledge with this quiz: http://www.teachvegetarian.com/food- technology/protein-quiz/test

Complex CarbohydratesPictures of some sources Examples of sources Function Pasta, • Long chains of glucose Potatoes/Yams/Sweet molecules/polysaccharides Potatoes, Rice, Breakfast are broken down slowly in cereals, Bread/Flat digestion, so they slowly Breads (e.g. wrap, release energy for a long tortilla, naan, chapatti), period of time Bananas/plantain, Cereals (e.g. oats, • Provide a full feeling and couscous, noodles, adds bulk to our diet bulghar, polenta, semolina, pearl barley, buck wheat, quinoa), Pulses (e.g. peas, beans, lentils). Wholegrains provide the best nutrition.

FibrePictures of some sources Examples of sources Function Fruit & Vegetables, • Keeps bowels healthy Wholegrains (Pasta, Rice, and regular (an Oats, Bread), Nuts, Beans, important explanation Peas, Lentils. of how this works is on the following slide) Note – animal products contain no fibre. • Slows sugar & fat absorption • Reduces cholesterol

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

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

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. Let’s take the quiz as a class http://www.teachvegetarian.com/content/mil k-quiz• Extension activity – research the calcium paradox.

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

We will now look at vegetarian and vegan sources of certain:VITAMINS

Vitamin APictures of some sources Examples of sources Function Carrots, Sweet Potatoes, • Keeps eyes healthy Red/Yellow Peppers, • Improves night Tomatoes, Green Leafy Vegetables, Watercress, vision/prevents night Mangoes, Apricots, blindness Pumpkins, Cantaloupe • Helps maintains skin Melons, Romaine Lettuce. • Antioxidant/may protect against cancer • Improves mucus membranes.

Vitamin CPictures of some sources Examples of sources Function Oranges, Grapefruit, • Aids formation of Broccoli, Spinach, Cabbage, Green connective/body tissue Peppers, Parsley, • Helps heal wounds/cuts Potatoes, Peas, • Aids calcium and iron Blackcurrants, Strawberries and absorption plus blood vessel many other fresh fruits & green formation vegetables. • 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

Vitamin DPictures of some sources Examples of sources Function Sunlight on skin, Fortified • Works with calcium to Breakfast Cereals and Soya prevent the softening of Milk, Vegetable Margarine. bones For vegetarians – also eggs • Maintains strong and fortified milk. bones/prevents brittle bones, osteoporosis and rickets • Maintains strong teeth.

Vitamin EPictures of some sources Examples of sources Function Vegetable Oils, Wheatgerm, Wholegrains, Tomatoes, Nuts (esp. Almonds), Sunflower and other Seeds, • Antioxidant Avocados, Asparagus, • Helps make red blood Spinach, Apples, Carrots, cells Celery. • Prevents blood from clotting.

Vitamin KPictures of some sources Examples of sources Function Broccoli, Lettuce, Spinach, • Maintains bone health Cabbage, Brussels Sprouts, • Formation of protein in Asparagus, Molasses, Peas, Basil, Thyme, Celery. bones • Helps blood clotting

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.

Now show what you have learned……by answering this Nutrition Quiz made up ofpast paper exam questions.You will mark your partner’s answers at the end.

How did you do?• Now, as a class, let’s 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.teachvegetarian.com/food- technology/vegan-vegetarian-nutrition/gcse.

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.

Extension activity - RecipesHigh in protein & iron:• http://vegetarianrecipeclub.org.uk/vegetarian- vegan-recipe/tofu-frittata-curly-kale-baked- savoury-eggless-alternative• http://vegetarianrecipeclub.org.uk/vegetarian- recipe/edamame-pea-mint-soup• http://vegetarianrecipeclub.org.uk/vegetarian- recipe/middle-eastern-nutty-millet-pilaf-easy- tasty-delicious• http://vegetarianrecipeclub.org.uk/vegetarian- vegan-recipe/quinoa-pilaf

Extension activity - RecipesHigh in protein:• http://vegetarianrecipeclub.org.uk/vegetarian -vegan-recipe/luxury-lemon-vegan-meringue- pie-raspberry-coulisTry to include pulses, beans, lentils or peas inyour recipe to increase the protein content:http://vegetarianrecipeclub.org.uk/quickening-pulses-beans-lentils-and-peas