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Nutrition 510- SDSU

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O Nutrition 510 - Lesson Plan

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Lesson Plan
Your points Possible points

Goal 5
6" Behavioral Objectives 5
Teaching Aids 5
List of Handouts 5
^ ~ Introduction 5
Content: Main body of lesson 50
S Review 5
6 Conclusion 5
^ ~lndependent practice 5
Original Participant handout 30

Total for Lesson Plan 120

35
Pro's and Con's of a Vegetarian Diet

Goal: To educate the participants about the benefits and possible downfalls of a
Vegetarian and Omnivorous diet.

Behavioral Objectives:
By the end of the class, participants will be able to:
1. By the end of the presentation the students/ attendees will be able to describe 2
benefits and 2 downfalls of a Vegetarian diet
2. By the end of the presentation the students/ attendees will be able to describe 2
benefits and 2 downfalls of an Omnivorous diet.

Teaching Aids:
(e.g. powerpoint, props, etc.)
1. PowerPoint
2. Poll

Handouts:
1. 3 Fold Brochure-
2. Recipes for Vegetarians and Omnivores --

INTRODUCTION:

Ask the audience: Who in here is a vegetarian? Who in here is a vegan?


Ask the audience, if they are vegetarian or vegan: Did they have any trouble
transitioning? Were there any roadblocks that they found?
Ask the audience: Has anyone, that is not currently a vegetarian or vegan, tried the
lifestyle and decided not to maintain it, why?

MAIN CONTENT:

Slide #2: Objectives

The objectives for today will be to 1. Define a vegetarian diet, 2. Identify barriers to
becoming a vegetarian and how to overcome them, 3. Recognize the benefits of a
vegetarian diet and an omnivorous(meat-eating) diet, 4. Recognize the con's of a
vegetarian diet and omnivorous diet

Slide #3: What Is a vegetarian Diet?


In a very general sense, a vegetarian Is someone who does not eat meat. There are
many different types of vegetarians like Lacto-ovo vegetarians who eat milk products
and eggs but no meat, poultry, seafood or fish. Lacto-vegetarians eat milk products but
do not eat eggs, meat, poultry, seafood or fish, and Vegans only eat plant foods, they
don't eat any food that comes from an animal in any way.

Slide #4; Common Barriers

Many people struggle to stick to a vegetarian diet because^he reason they


started the diet. Whether they started because someone told them to and they are
struggling to stay compliant when that person isn't around to keep them motivated, they
started because they wanted to lose weight and are now at their goal weight or they
aren't seeing fast enough results. It has been found that people who start this diet
change are less likely to stick with it if their reasons are for health reasons. It is more
likely that someone will stay with the diet if it is for ethical reasons such as a concern for
animals or to reduce their environmental impact.
Many people struggle because nobody in their family is a vegetarian so they
don't have enough support around them and many don't have the knowledge of how to
eat the right foods while sustaining a vegetarian diet.

Does anybody have a guess as to how common it is for people to start and then stop a
vegetarian diet?

Slide #5: Poll: What percentage of Americans who try a vegetarian diet decide to
stop?

84% of American Vegetarians revert to eating meat. Those who do give it up % of them
give it up within the first 3 months.

Slide #6: What is a way to combat these barriers?

Write it down! It has been studied and psychology professor at Dominican University in
California even found that people are 42% more likely to achieve a goal if they commit it
to writing!

Slide #7: Combatting Barriers(Continued) - Healthy food environment


Create a healthy food environment! Sometimes It Is hard to stay motivated or have
support when your friends don't know what you are trying to achieve. You can tell your
friends what you are trying to do and even look up some local vegetarian restaurants so
you can have places you can go out to without too much temptation. If you are looking
for more support you can even reach out to local groups In your area that support the
vegetarian diet. There are many groups In San Diego even that do meetups to meet
other vegetarians or vegans In the area and share recipes as well as their experiences.

Slide #8: Combatting Barriers(Continued)- Slowly Transition

Don't fully switch to a vegetarian diet right away. It Is extremely overwhelming to change
all parts of the diet In just one day, so Instead just gradually eliminate foods This Is just
an example of how someone can go from a typical omnivorous diet to a fully plant
based diet. Taking each transition one day at a time. Patience Is key.

Slide #9: What are some benefits to a Vegetarian diet?

Those who follow a vegetarian diet have a lower risk of stroke, cancer, death from heart
disease. It has been shown that vegetarian diets are linked to lower body weight, lower
cholesterol and lower blood pressure levels. Many vegetarian diets are rich In nuts
which promote satiety and In turn can promote weight loss. Vegetarian diets are also
typically rich In fiber filled foods.

Slide #10: What is the benefit to an omnivorous diet?

Animal protein Is packed with quality complete protein, meaning It can provide you with
all the essential amino acids your body needs to be at Its absolute best. This protein can
help support bone health, metabolism, muscle tissue, and brain function. Animal
products are rich In many nutrients that aren't as commonly found In plant products
such as Vitamin B12, Vitamin D, Omega-3 Fatty Acid, which Is found In fish. Iron and
Zinc. It has also been found that Poultry and Fish are associated with a lower risk of
heart disease.

Slide #11: Con's of a Vegetarian Diet

Plant protein sources are commonly Incomplete, meaning that plant protein sources can
only provide a portion of the essential amIno acids. This Is not to say that one can't ever
get enough protein with a vegetarian diet, as there are plenty of sources of plant protein.
it just means better planning is needed. Some good sources of plant protein are
edamame with 18g protein in 1 cup, Tempeh which has 16g per 3 oz serving, and some
sources that have less protein but are still good sources are Lentils, Black Beans, Lima
Beans, Peanut Butter and Rice.

The vegetarian diet can also be lacking in Vitamin D, Vitamin B12 and Iron Sources
when the diet is poorly planned It is important to include good sources of Vitamin D,
such as Mushrooms or fortified soy and almond milk. Vitamin B12, such as fortified
breakfast cereals, and Iron, such as legumes, grains, nuts and seeds. There are a ton
of health benefits from eating a vegetarian diet, fortunately and unfortunately many of
these health benefits are because a large amount of people that follow a vegetarian diet
also follow good health practices in other parts of their lives. Such as making sure they
are getting adequate exercise and drinking adequate water, in general they tend to just
be more health conscious.

Slide #12: Con's of an Omnivorous diet

Many of the con's of an omnivorous diet comes from eating meat that has been
processed. Processed red meat is linked to an increased risk of heart disease, stroke
and early death. This is not to say that all meat-eaters will eat processed red meat and if
one chooses to eat a diet rich in meat it is important to eat as little processed meat as
possible. It is also important to note that red meat contains saturated fat which the
American Heart Association recommends limiting as much as possible.

Slide #13: The Bottom Line

No matter which diet you choose, make sure you have a variety of foods in your diet to
make sure you are meeting all your daily requirements for your nutrients. If you choose
to be an omnivore focus on a diet rich in plant protein as well as animal protein using
sources such as grass-fed meat, fish, poultry, eggs and low fat dairy. If you choose to be
a vegetarian or vegan,focus on a diet with a wide variety of foods to ensure all protein
and nutrient requirements are being met. If you aren't able to get in enough Vitamin D or
B12, as they are not found in abundance in plant foods, make sure to take a
supplement.

Slide #14: Conclusion/ Review the objectives

Ask the audience: Can someone just give me a quick definition of the vegetarian diet
and maybe tell me one of the sub-sets of being vegetarian?
Ask the audience: Can someone identify one of the barriers of becoming a vegetarian
and how you would overcome that
Ask the audience: Can someone tell me a benefit of the vegetarian diet?
Ask the audience: Can someone tell me a benefit of the omnivorous diet?
Ask the audience: Can someone tell me a possible downfall of the vegetarian diet?
Ask the audience: Can someone tell me a possible downfall of the omnivorous diet?

Review - Last slide of powerpoint


Ask the audience: Can someone just give me a quick definition of the vegetarian diet
and maybe tell me one of the subp^ets of being vegetarian? .
Ask the audience: Can someone identify one of the barri^ of becoming a vegetarian
and how you would overcorhe that
Ask the audience: Can someone tell me a benefit of4ne vegetarian diet?
Ask the audience: Gdn someone tell me a beneflt^f the omnivorous diet?
Ask the audienpefCan someone tell me a pos^ble downfall of the vegetarian diet?
Ask the audience: Can someone tell me a possible downfall of the omnivorous diet?

Independent Practice:
"Next time you guys are thinking about starting a new diet, make sure you have done
your research and have a plan for the new diet that will help you succeed. Most
importantly, make sure to do what makes the body feel good and will help it continue ^
feeling good in the long term" '"jt-uvtL ^
Conclusion: ^ j:
Today we talked about the vegetarian diet and how it can be great for your body if you
plan it well, we also talked about eating an omnivorous diet and how that too can be
beneficial for your diet. We all know now that as long as a diet is rich in fruits and
vegetables and lean meats(if you choose to eat them) you can reap many benefits from
the foods that you eat.

"What questions do you have?"


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Objectives
RUnt Based Dieti*^ ❖ Define a vegetarian diet
❖ Identify barriers to becoming a vegetarian and how to
overcome them
❖ Recognize the benefits of a vegetarian diet and an
omnivorous(meat-eating) diet
❖ Recognize the con's of a vegetarian diet and
omnivorous diet

What is a Vegetarian Diet? Common Barriers

❖ Their reason for starting


❖ Does not eat meat VEGETARIANS DonY Eat: ❖ Lack of motivation
❖ Lacto-ovo Vegetarian ❖ Lack of support
❖ Lacto-Vegetarian •> Lack of Knowledge
❖ Vegan VEGANS Also Doni Eat: CAN YOU
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BREAK
THROUGH?

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^rcentage of Americans who try a vegetaHan diet decide to

^■%-20%
Combat those barriers!

20%-40%

4D%.60% Write it down!

6D%-80%

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Start the preseittation to activate live content

Ey
Vegetarian Meetups m San Diego
Trsnsitioning to a Plant Based Diet
Four Legs Two Legs Seafood Dairy Processed Food

Fully

ooooo Plant
Based!

Benefits of a Vegetarian Diet Benefits of an Omnivore Diet #

❖ Lower risk of;


❖ Supports:
s- Bone health, metabolism, muscle tissue, brain
> Stroke, Cancer, Death from heart disease
function
❖ Lower cholesterol
❖ Rich in:
❖ Lower blood pressure levels Vitamin B12, Vitamin D, Omega-3 Fatty Acid, Iron,
❖ Increased satiety Zinc
•> Poultry + Fish = lowered risk of heart disease

Downsides to a Vegetarian Diet


Downsides to an Omnivore Diet
.' WHERE DO YOU GET
YOOR PROTEIN?

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PROCESSED RED MEAT;
A NO SAFE LIMIT
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Obectlves/ Review
Choose foods that ❖ Define a vegetarian diet
make you feel ❖ Identify barriers to becoming a vegetarian and how to
overcome them
The Bottom Line good long-term. ❖ Recognize the benefits of a vegetarian diet and an
omnivorous(meat-eating) diet
❖ Recognize the con's of a vegetarian diet and
omnivorous diet

[[N8iilJ.COM
Easy Recipes made for Vegetarians and Omnivores

Veggie-Filled Enchilada Quinoa Salad


Pasta Casserole with Pineapple Mojito Chicken
(With optional ground beef) (Chicken Optional)
Ingredients:
Ingredients:
For the marinade:
8 ounces whole wheat penne pasta
Juice of 2 large limes
2 tablespoons olive oil
1 Tbsp Fresh mint Roughly chopped
1 medium onion, diced (about 2 cups) 1 Tbsp Honey
1 medium green bell pepper, cut into 1-inch strips Pinch of salt
1 medium red bell pepper, cut into 1-inch strips 2 lb Small Chicken breasts 1/2 (optional)
2 medium zucchini, halved and sliced (about 2 cups) For the quinoa salad:
4 cups baby spinach 1 tsp Coconut oil
1 teaspoon kosher salt 1/2 Cup uncooked quinoa
1 Cup water
1 can black beans, drained and rinsed
2/3 Cup White onion chopped (about 1/2 a small
1(28-ounce) can enchilada sauce (I like a hotter
onion)
version, but mild works just fine too) 4 Pineapple rings
1/2 cup sour cream (I use low fat), plus more for 3 Tbsp Packed Cilantro roughly chopped
topping if desired 2 Tsp Fresh mint finely diced
2 cups shredded Cheddar cheese (8 ounces) 2 Tbsp Coconut flakes toasted
1/2 cup black olives, halved 2 Tbsp pineapple juice
3 green onions (scallions), diced 1/2 an avocado sliced
If addino around beef to half 2 Tbsp toasted macadamia nuts
1/2 pound lean ground beef, cooked, crumbled, and Source: FoodFaithFitness
drained
Source: Kitchentreaty.com
Benefits of a
Vegetarian Diet The Bottom Line:
A Con s of a diet
ijjaked to: oth Lean Animal protein
> Lower body weight containing jmeat
> Lower cholesterol
^^gurces contribute valuable ❖ Processed red Meat is linked
nutrients to the diet. to an increased risk of:
Lower blood pressure
Heart Disease
levels
> Stroke
Linked to a lower risk of: Omnivoresf meat-eaters^
Stroke
Early Death
Focus on a diet rich in plant ❖ Red Meat can be high in
> Cancer
protein as well as animal Saturated Fat and
Death from heart
disease
sources such as grass-fed Cholesterol

❖ Nuts keep you full and meat, fish, poultry, eggs and
promote weight loss low fat dairy. Con% of a
:W§etaiWEfetSonta i ns Vegetarian Diet
many fiber rich foods
Vegetarians/ Veoans ❖ Plant Protein sources are
Focus on a diet with a wide commonly incomplete
range of foods to ensure ❖ Health benefits are likely due
protein and nutrient to overall healthy diets rather
than any difference in animal
requirements are being met. and plant proteins
If you choose to be vegan ❖ Diet can be lacking in
make sure to take Vit D and Vitamin D, Vitamin B12, and
B12 supplements. Iron Sources
Vegetarian & Vegan
Benefits of a diet Restaurants in
containing meat San Diego
❖ Animal Protein has high
quality protein Plant Power jl^r

❖ Protein helps to support: 2204 Sunset Cliffs Blvd,


Bone Health San Diego, OA 92107
Metabolism Eve Encinitas
Muscle Tissue 575 S Coast Hwy 101,
Brain function Encinitas, CA 92024
❖ Nutrients found in Animal Flower Child
products' 2690 Via De La Valle, Cons
Vitamin B12 Del Mar, California 92014
Vitamin D
^%Q^^0n\ega-3 Fatty Acid
Kindred of a
7 1503 30th St, San Diego,
';^^>lron / CA 92102 ow^ <rv4-. >
n Vegetarian Diet
' >Zinc
❖ Poultry and Fish associated
with lower risk of heart
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