do you want to become a vegan

1. VEGETARIANISM
THE PROS & CONS

2. meat
The flesh of an animal, typically a mammal or bird, as food(the flesh of
domestic fowls is sometimes distinguished as poultry.
The seven types of meat;
1. Red meat: beef, goat, lamb
2. Poultry: chicken and turkey and guinea fowls
3. Pork: pigs meat
4. Sea food: fish, crab and lobster.

3. The different food items that are made
from meat
 bacon: meat from the pig that is treated with smoke or salt and made into
thin pieces.

4. sausage
 Food usually made from ground meat with a skin around
it and is cylindrical in shape.

5. ham
 Ham is a pork that has been preserved through salting and
smoking

6. steak  A steak is a cut of meat sliced perpendicular

7. Pros and cons of eating meat
 Specialists usually classify red meat as muscle meat from beef, pork, lamb, goat, or other land mammals.
 On one hand, red meat is a good source of certain nutrients, especially vitamin B-12 and iron. The human body needs
these nutrients to produce new red blood cells.
 Red meat is also high in protein, which is necessary for building muscle, bone, other tissues, and enzymes.
 However, some research has linked regular consumption of red meat to a number of health problems, such as heart
disease, some cancers, kidney problems, digestive issues, and mortality.
 To further complicate the issue, some studies suggest that the type of red meat a person eats makes the most difference.
 Leaner cuts of unprocessed red meat, such as sirloin steaks or pork tenderloin, may be more healthful than other types.
This is because they are unprocessed and do not contain excess salt, fat, or preservatives.
 Processed red meats — including bacon, hot dogs, sausage, bologna, salami, and similar meats — appear to carry the
highest risk of health problems.

8. Is red meat nutritious?
 Red meat contains nutrients that are beneficial to health, including iron, vitamin
B-12, and zinc.
 Animal based foods, such as meat and dairy, are the main dietary sources of
vitamin B-12. For this reason, people who follow a vegetarian or vegan diet may
need to take supplemental B-12 in order to prevent B-12 deficiency anemia.
 According to the United States Department of Agriculture, one 3.5-ounce (oz)
or 100-gram (g) serving of uncooked ground beef contains

9.  247 calories
 19.07 g of fat
 17.44 g of protein
 1.97 milligrams (mg) of iron
 274 mg of potassium
 4.23 mg of zinc
 2.15 micrograms of vitamin B-12
 CALORIE: is a unit of energy. In nutrition, it refers to the energy people get from the
food and drink they consume and the energy they they use in physical activity.

10.  What's the difference between fat and calories?
 Fat is one of six nutrients your body needs to stay healthy. The other five nutrients
are:
 Carbohydrates (found in fruits, vegetables, pasta, rice, grains, peas, beans, and
other legumes)
 Proteins (found in meat, poultry, dairy products, eggs, and beans)
 Minerals (such as potassium, calcium, and iron)
 Vitamins (such as vitamins A, D, E, and K)
 Water
 Of these six nutrients, carbohydrates, protein and fats provide calories. Each gram
of carbohydrate and protein yield 4 calories/gram. Each gram of fat yields 9
calories.

11.  A calorie is a measurement, just like a teaspoon or an inch. Calories are the amount of
energy released when your body breaks down (digests and absorbs) food. The more
calories a food has, the more energy it can provide to your body. When you eat more
calories than you need, your body stores the extra calories as body fat. Even a fat-free
food can have a lot of calories. Excess calories in any form can be stored as body fat.
 Why does fat get much attention?
 Fat gets much of the attention for many good reasons. Consider these facts:
 Saturated and trans fat can raise low-density lipoprotein (LDL) cholesterol (known as
the “bad cholesterol”) levels in the blood. High total cholesterol or a high LDL
cholesterol level is a leading risk factor for heart disease.
 Some fatty foods (such as bacon, sausage, and potato chips) often have higher
calories with fewer vitamins and minerals than low-fat other foods. (Note: Protein
sources, especially red meat and dairy products, contain saturated fat. Good, low-fat
sources of protein include lean meat, fish, poultry without skin, beans, lentils, tofu, fat-
free or low-fat yogurt, milk, and cottage cheese.)

12.  Fat has more than twice as many calories per gram as carbohydrates and proteins.
A gram of fat has about 9 calories, while a gram of carbohydrate or protein has
about 4 calories. In other words, you could eat twice as much carbohydrates or
proteins as fat for the same amount of calories.
 Will I lose weight if I eat low-fat foods?
 It's true that a diet high in fat can lead to weight gain. But it takes more than just
limiting high-fat foods to lose weight. You must also watch how many total
calories you eat. Remember, extra calories even from fat-free and low-fat foods
can get stored in the body as body fat. Choosing lower-fat options is a good idea
to help reduce total caloric intake, but also pay attention to caloric intake from
carbohydrate and protein, too. Also, substituting fat with highly processed
carbohydrate-rich foods and sugars is an unhealthy trade-off; some foods labeled
as “low-fat,” “reduced–fat,” or “fat-free” have more added sugar. To lose weight,
you need to have a calorie deficit. One way you can achieve this is by eating less
fat and fewer calories and exercising. Exercise burns calories. (Consult with your
healthcare provider before starting an exercise or diet program.)

13.  How much fat should I eat?
 A diet that is moderate in fat content is important for maintaining a healthy weight
and preventing heart disease and stroke while providing adequate and essential
nutrients. The Institute of Medicine and the American Heart Association
recommend a total fat intake of 25-35 percent of calories. That's about 80 grams of
fat or less a day if you eat 2,000 calories a day.
 How can I know how much fat I am eating?
 Read nutrition labels on food packages. Nutrition labels show the number of grams
of fat per serving. Compare this number to your “budgeted” amount of fat for the
day. Food labels also show the daily percentage of fat provided in each serving. In
other words, if the daily percentage of fat per serving is 18%, each serving provides
18% of the total fat you should eat for the day. Consume higher-fat foods in
moderate amounts to keep calories under control if you are trying to lose weight.
 The fat content of foods can be found online and with the use of apps and in fat
and calorie-counting books. When choosing information, look for those using the
USDA Food Composition Databases.

14.  HEART DISEASE AND SATURATED FAT
 Many different studies have suggested that eating red meat regularly can lead to a
higher risk of heart disease. For years, experts have believed that the link between red
meat consumption and heart disease is due to the saturated fat that is present in red
meat.
 The American Heart Association (AHA)Trusted Source claim that red meats generally
have more saturated fat than other sources of protein, such as chicken, fish, or legumes.
 They suggest that eating high amounts of saturated fat and any amount of trans fat
can raise a person’s cholesterol levels and increase their risk of heart disease. They
therefore recommend that people limit the amount of red meat they eat and
encourage people to choose lean cuts of meat.
 That being said, red meat is not the primary source of trans fats in the Western diet.
Packaged, processed, and fried foods tend to contain the most.
 The AHA also explain that beans and legumes are heart-healthy alternative sources of
protein. Examples include:

15.  pinto beans
 kidney beans
 garbanzo beans, or chickpeas
 soybeans
 lentils, split peas, and black eyed pea.
 A meta-analysis in the journal CirculationTrusted Source looked at 36 different studies.
It concluded that replacing red meat with high quality plant protein sources — but not
low quality carbohydrates — led to “more favorable” concentrations of fat in the blood.
 The meta-analysis also found that there were not significant improvements in total
cholesterol, low density lipoprotein cholesterol, high density lipoprotein cholesterol, or
blood pressure between the red meat and animal protein diet groups.
 Other studies have questioned the notion that saturated fat has links with heart
disease. The authors of a review of heart disease riskTrusted Source state that
researchers have exaggerated the role of saturated fat in the development of heart
disease.

16.  Also, a team of cardiologists wrote an article stating that the consumption of
saturated fat does not clog the arteries or increase the risk of heart disease. Another
article says that numerous analyses and reviews do not support the notion that
eating saturated fat has links with heart disease.
 All things considered, there is evidence both for and against saturated fats playing a
role in heart disease. Research is ongoing.
 Heart disease and trimethylamine N-oxide
 Some studies have suggested that aside from the saturated fats debate, red meat
still has other potential heart disease risks.
 A recent study found that people who eat red meat regularly have higher levels of a
metabolite called trimethylamine N-oxide (TMAO). Bacteria in the gut produce
TMAO during digestion. It is a toxin that researchers have linked to an increased risk
of heart disease death.
 This study shows that people who ate red meat had triple the levels of TMAO
compared with those who ate white meat or plant based proteins. However, their
TMAO levels returned to normal around 4 weeks after stopping eating red meat.

17.  Heart disease and trimethylamine N-oxide
 Some studies have suggested that aside from the saturated fats debate, red
meat still has other potential heart disease risks.
 A recent study found that people who eat red meat regularly have higher
levels of a metabolite called trimethylamine N-oxide (TMAO). Bacteria in the
gut produce TMAO during digestion. It is a toxin that researchers have linked
to an increased risk of heart disease death.
 This study shows that people who ate red meat had triple the levels of TMAO
compared with those who ate white meat or plant based proteins. However,
their TMAO levels returned to normal around 4 weeks after stopping eating
red meat.

18.  Cancer and mortality
 Some recent research suggests that eating red meat regularly could increase the
risk of cancer or death. The findings of specific studies vary, however.
 One 2015 paper states that red meat is “probably carcinogenic to humans,” and
that processed meat is “carcinogenic to humans.” This is consistent with the
World Health Organization’s (WHO)Trusted Source classifications.
 Specifically, the paper states that based on several large studies, people who ate
more red meat were more likely to develop colorectal cancer. The risk was higher
for both red meat and processed meat, though processed meat seemed to raise
the risk more.

19.  The research also found a higher risk of pancreatic and prostate cancer in those who
ate red meat. Finally, those who ate more processed meat also had a higher risk of
stomach cancer.
 The authors say that meat processing methods, such as curing and smoking, can create
cancer causing chemicals. This may be why researchers have linked processed meat
with greater health risks than unprocessed meat.
 Other research has also shown links between red meat and cancer. For example:
 One studyTrusted Source tracked over 42,000 women for 7 years and found that higher
consumption of red meat had links with a higher risk of invasive breast cancer.
Conversely, women who ate poultry instead of red meat had a lower risk.
 Another studyTrusted Source, which followed 53,000 women and 27,000 men, found
that those who ate red meat, especially processed meat, had higher mortality rates over
the course of 8 years. The participants did not have heart disease or cancer when the
study began. Increases of “at least half a serving” of red meat per day had a 10% higher
mortality risk.
 A large study that followed more than 120,000 men and women for 10 years found that
only processed red meat, not unprocessed types, was associated with a higher risk of
death.

20. What is VEGETARIANISM and who is a
vegetarian?
VEGETARIANISM is simply the practice of abstaining from the consumption of
 meat,
 fish(seafood),
 Poultry
and products derived from animals such as
Egg
Milk
Oil and
Cheese
The individual who practices VEGETARIANISM is known as a VEGETARIAN

21. VEGETARIANISM may be adopted for
various reasons:
 Many people object to eating meat out of respect for sentient animal life.
Such ethical motivations have been arranged under various religious beliefs
as well an animal rights advocacy.
 Other motivations for VEGETARIANISM are health related, political,
environmental, cultural, aesthetic, economic, taste related or relate to other
personal preferences.

22. VARIETIES
There are four main variations of
vegetarians
 I. An ovo vegetarian. This is an individual who does not eat meat, fish, poultry,
and dairy(milk) products but includes eggs in his diets.
 II. A lacto-vegetarian. This individual also doesn’t consume meat, fish, poultry,
and eggs but includes dairy(milk) products in his diet.
 III. A lacto- ovo vegetarian. This is an individual who does not eat meat, fish and
poultry but includes both eggs and dairy(milk) products in his diet.
 IV. A strict vegetarian or a vegan. The Vegan is the strictest of all vegetarians. He
does not consume meat, fish, poultry, eggs, cheese and diary(milk) products.
Some even go the long way by abstaining from the use of animal derived
products, such as leather shoes and clothing.

23. COMPARISON OF THE MAIN
VEGETARIAN DIETS

24. There are a number of vegetarian diets
that exclude or include various foods.

26. • Raw Veganism includes only fresh
fruits, nuts, seeds and vegetables.
Food must be heated above 188°F
to be considered cooked. Usuallly,
raw Vegan food is only ever cooked
with a food dehydrator at low
temperatures.

30.  Consumption of eggs in India is not considered to be part of a vegetarian
diet in India, as egg is an animal product that gives birth to the next
generation of the relevant speci es.

37. IRON;

39. VITAMIN B12

40. FATTY ACIDS.

42. CALCIUM