Balanced vegetarian diet

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  • (This is, for example, the equivalent of 27 - 45 grams for a woman weighing 60 kg). This is not a large Vegetarians consume less fat, 2 x as much fibre as non vegetarians – go for non-refined
  • Balanced vegetarian diet

    1. 1. Balanced vegetarian diet Sivananda Ashram, Neuville-aux-Bois, France
    2. 2. A Vegetarian diet – the what? <ul><li>Protein </li></ul><ul><ul><li>WHO – 25-50 grams ( 10-15% daily intake) </li></ul></ul><ul><li>Fats & carbohydrates - quality, unrefined </li></ul><ul><ul><li>less fat, 2x more fibre on average </li></ul></ul><ul><li>Minerals & vitamins </li></ul><ul><ul><li>Esp. eat small amounts of dairy or take B12 supplements </li></ul></ul><ul><ul><li>Eat plenty of vegetables, esp. green leafy </li></ul></ul>
    3. 3. A Vegetarian yogic diet – the what? <ul><li>Sattvic </li></ul><ul><li>Six tastes (in a meal) </li></ul><ul><ul><li>Sweet </li></ul></ul><ul><ul><li>Sour </li></ul></ul><ul><ul><li>Salty </li></ul></ul><ul><ul><li>Hot </li></ul></ul><ul><ul><li>Bitter </li></ul></ul><ul><ul><li>Astringent </li></ul></ul>
    4. 4. Six tastes - sweet <ul><li>What is it? </li></ul><ul><ul><li>Cooling, calming </li></ul></ul><ul><li>Where is it found? </li></ul><ul><ul><li>Simple & complex carbs, fats </li></ul></ul><ul><li>Why do we need it? </li></ul><ul><ul><li>Build tissues, for stability </li></ul></ul><ul><li>How much? </li></ul><ul><ul><li>Approx. 50% </li></ul></ul><ul><li>For who? </li></ul><ul><ul><li>Esp. children, Vata </li></ul></ul>
    5. 5. Six tastes - Sour <ul><li>What is it? </li></ul><ul><ul><li>heating, cleansing </li></ul></ul><ul><li>Where is it found? </li></ul><ul><ul><li>E.g. Sour fruits, yogurt </li></ul></ul><ul><li>Why do we need it? </li></ul><ul><ul><li>Stimulates appetite & elimination </li></ul></ul><ul><li>How much? </li></ul><ul><ul><li>Small amount </li></ul></ul><ul><li>For who? </li></ul><ul><ul><li>Vata </li></ul></ul>
    6. 6. Six tastes - Salty <ul><li>What is it? </li></ul><ul><ul><li>Slightly heating, grounding </li></ul></ul><ul><li>Where is it found? </li></ul><ul><ul><li>E.g. Natural salts, sea vegetables, </li></ul></ul><ul><li>Why do we need it? </li></ul><ul><ul><li>Lubricates tissues, stimulates digestion </li></ul></ul><ul><li>How much? </li></ul><ul><ul><li>Small amounts </li></ul></ul><ul><li>For who? </li></ul><ul><ul><li>Vata </li></ul></ul>
    7. 7. Six tastes - Hot/pungent <ul><li>What is it? </li></ul><ul><ul><li>Heating, stimulating </li></ul></ul><ul><li>Where is it found? </li></ul><ul><ul><li>Herbs & spices, chilli pepper, ginger </li></ul></ul><ul><li>Why do we need it? </li></ul><ul><ul><li>To decrease swelling, stimulate digestion & metabolism </li></ul></ul><ul><li>How much? </li></ul><ul><ul><li>Small amounts </li></ul></ul><ul><li>For who? </li></ul><ul><ul><li>Vata & Kapha </li></ul></ul>
    8. 8. Six tastes - Bitter <ul><li>What is it? </li></ul><ul><ul><li>Cooling, detoxifying </li></ul></ul><ul><li>Where is it found? </li></ul><ul><ul><li>Turmeric, fenugreek, dark green vegetables, aloe vera </li></ul></ul><ul><li>Why do we need it? </li></ul><ul><ul><li>For purification, tonic for liver, balance for sweet </li></ul></ul><ul><li>How much? </li></ul><ul><ul><li>Small amounts </li></ul></ul><ul><li>When? </li></ul><ul><ul><li>To remove toxins from the body </li></ul></ul>
    9. 9. Six tastes - Astringent <ul><li>What is it? </li></ul><ul><ul><li>Cooling, drying </li></ul></ul><ul><li>Where is it found? </li></ul><ul><ul><li>Tannins, herbs, pulses, raw fruit & vegetables </li></ul></ul><ul><li>Why do we need it? </li></ul><ul><ul><li>Absorbs water, tightens tissues, reduces fat </li></ul></ul><ul><li>How much? </li></ul><ul><ul><li>Very little </li></ul></ul><ul><li>For who? </li></ul><ul><ul><li>Pitta & Kapha </li></ul></ul>
    10. 10. A Vegetarian yogic diet – the how? <ul><li>Eating organic </li></ul><ul><li>Eating fresh & freshly prepared </li></ul><ul><li>Eating locally sourced food </li></ul><ul><li>Eating in moderation </li></ul><ul><li>Eating according to your body type </li></ul>
    11. 11. Vegetarian yogic diet - eating organic <ul><li>Why? </li></ul><ul><ul><li>Reduce intake of chemicals in food </li></ul></ul><ul><li>What? </li></ul><ul><ul><li>Dairy products, esp. root & soft vegetables </li></ul></ul><ul><li>How? </li></ul><ul><ul><li>Shopping consciously </li></ul></ul>
    12. 12. Vegetarian yogic diet - fresh & freshly prepared <ul><li>Why? </li></ul><ul><ul><li>increased energy in food </li></ul></ul><ul><li>How? </li></ul><ul><ul><li>Preparation & planning – avoid processed food </li></ul></ul>
    13. 13. Vegetarian yogic diet - eating local <ul><li>Why? </li></ul><ul><ul><li>Food loses a lot of energy within a few days </li></ul></ul><ul><li>How? </li></ul><ul><ul><li>Check labels for origin </li></ul></ul><ul><ul><li>Grow your own if possible </li></ul></ul><ul><ul><li>Food co-ops </li></ul></ul>
    14. 14. Vegetarian yogic diet - eating in moderation <ul><li>Why? </li></ul><ul><ul><li>Improved digestion & improved nutrient assimilation </li></ul></ul><ul><li>How? </li></ul><ul><ul><li>Eat slowly & consciously </li></ul></ul><ul><ul><li>Eat without distractions </li></ul></ul><ul><ul><li>Eat when calm </li></ul></ul>
    15. 15. Vegetarian yogic diet - eating according to body type <ul><li>Why? </li></ul><ul><ul><li>Everyone is a unique individual </li></ul></ul><ul><ul><li>For a tailored diet that best supports our needs </li></ul></ul><ul><li>How? </li></ul><ul><ul><li>Find out what your body type is </li></ul></ul><ul><ul><li>Apply information available to produce a diet that works for you </li></ul></ul>
    16. 16. … to support a balanced diet also <ul><li>Plenty of sunlight </li></ul><ul><li>Sufficient water </li></ul><ul><li>Regular exercise </li></ul><ul><li>Education </li></ul><ul><ul><li>Vegetarian cookbooks e.g. Recettes ayurvédiques faciles (in English - Plans for dinner?) </li></ul></ul><ul><ul><li>Free ecourse from my website – www.nutrijyoti.com (English) www.nutrijyoti.ch (French) </li></ul></ul>
    17. 17. And finally … <ul><li>Listen to your body! </li></ul>
    18. 18. Q & A
    19. 19. Thank you – Merci! <ul><li>Thank you for your attention! </li></ul><ul><li>Je vous remercie pour votre attention! </li></ul>
    20. 20. Menu for today <ul><li>Brown rice </li></ul><ul><li>Lentil soup with fresh parsley </li></ul><ul><li>Cabbage curry </li></ul><ul><li>Raisin chutney </li></ul><ul><li>Avocado salsa </li></ul>

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