Go Green 101

Getting the Best Nutrition


The Vegetarian Diet

Vegetarians are, on average, about 10 percent leaner than omnivores

The prevalence of hypertension among vegetarian is about 1/3 to 1/2 that of non-vegetarians

Cancer rates for vegetarians are 25 to 50 percent below population average, even after controlling for smoking, BMI and socioeconomic status

Cholesterol levels are much lower amongst vegetarians

Fruits and vegetables contain antioxidants which protect cells against oxidative damage, which is related to cancer risk and other health problems   [source: Physicians Committee for Responsible Medicine]



What is Vegan?

No meat/poultry/seafood, No dairy foods, no eggs.

What is Lacto-ovo Vegetarian?

No meat/poultry/seafood, but consumes dairy foods and eggs.

What is Ovo Vegetarian?

No meat/poultry/seafood, No dairy foods, but consumes eggs.

What is Lacto Vegetarian?

No meat/poultry/seafood, No eggs, but consumes dairy foods.


Myth 1: “Not nutritious enough for growing kids and teenagers”

Kids can get the nutrients they need from a lacto-ovo vegetarian diet

Special care must be taken if kids are vegan (no eggs/dairy) and parental involvement is important in planning a vegan diet. In some cases, a consultation with a dietitian and a multivitamin supplement may be needed.



warm fruit salad

Myth 2: “Too Cold”

Variety is the key! Not all vegetables and fruits are “cold”. Vegetables like squashes and onions, fruits like papaya, lychee, and guava are all “warm” plants.

Cook with condiments! Ginger, chili, curry powder, garlic, green onions, vinegar and various others are all considered to provide “warming” effects.

Include nuts & seeds.

spinach-peppers Vitamin C

Myth 3: “Will be anemic”

12% of women have iron-deficiency anemia. The risk factor is actually gender.

Include iron-rich foods in every meal; pairing with vitamin C-rich foods in your recipes or diet is the best way to boost absorption.


How to attain sufficient protein?

For adults, 1-2 serving protein-rich food per meal:

2 Egg Whites, 1 Egg,1/3 firm bean curd,  1 beancurd stick, 2/3 beancurd sheet, 1/4 cup nuts/seeds, 4 tibs beans, 1.5 slices cheese, 1 cup yogurt, 1 cup soy milk/milk



What is Omega-3?

Omega-3 ranks among the most essential nutrients out there today.  It benefits your heart’s health, normalizes and regulates your cholesterol triglyceride levels, and improve mental skills.

Omega-3 is rich within chia seeds and flax seeds.



Where is Calcium?

Calcium is richer in some vegetables than dairy foods.

>50% absorbed: Cauliflower, watercress, cabbage, brussels sprouts, rutabaga, kale, mustard greens, bok choy, broccoli, turnip greens

=30% absorbed: Milk, calcium-fortified soy milk, calcium-set tofu, cheese, yogurt, calcium-fortified foods and beverages

=20% absorbed: Almonds, sesame seeds, pinto beans, sweet potatoes

<5% absorbed: Spinach, rhubarb, Swiss chard

Eat The Rainbow

Eat the rainbow
A rainbow of foods creates a palette of nutrients

White: Prevent infection. Cauliflower, ginger, garlic, jicama, and potatoes.

Red: Maintain a healthy heart. Red apples, blood oranges, raspberries, tomatoes, and red onions.

Orange & Yellow:  Benefits eyes and heart health and boosts the immune system! Oranges, bell peppers, apricots, pumpkin, and corn.

Green: Strengthens bones and teeth. Apples, broccoli, brussels sprouts, cucumbers, grapes, and kiwi.

Blue & Purple: Improves memory function and aids in healthy aging. Blueberries, blackberries, purple cabbage, plums, figs, and eggplants.