pdf_with_toc

More documents

Recommendations

Info

vegetarianfoodsPowerful Tools for HealthInside this Kitthe whys and howsVegetarian Foods .................2The Protein Myth ................4Calcium inPlant-Based Diets .................6What about Milk? ................7Achieving andMaintaininga Healthy Weight ..............10Vegetarian Dietsfor Pregnancy ..................... 11Vegetarian Dietsfor Children .........................12new four food groupsGuidelines ..............................8tips for vegetarian dietsThe 3-Step Way toGo Vegetarian .......................3Tips for Makingthe Switch .............................4Cooking without Eggs ........5Dairy-Free Dining .................7The Veganizer .....................10Meal Planningfor Children ......................... 13low-fat recipesRecipes for Health .............14Avegetarian menu is a powerful and pleasurable way to achieve good health.The vegetarian eating pattern is based on a wide variety of foods that aresatisfying, delicious, and healthful.Vegetarians avoid meat, fish, and poultry. Those who include dairy products andeggs in their diets are called lacto-ovo vegetarians. Vegans (pure vegetarians) eat nomeat, fish, poultry, eggs, or dairy products. While there is a considerable advantageto a lacto-ovo vegetarian pattern, vegan diets are the healthiest of all, reducing riskof a broad range of health concerns.a healthy heartVegetarians have much lower cholesterol levels than meat-eaters, and heart diseaseis less common in vegetarians. The reasons are not hard to find. Vegetarian mealsare typically low in saturated fat and usually contain little or no cholesterol. Sincecholesterol is found only in animal products such as meat, dairy, and eggs, vegansconsume a cholesterol-free diet.The type of protein in a vegetarian diet may be another important advantage. Manystudies show that replacing animal protein with plant protein lowers blood cholesterollevels—even if the amount and type of fat in the diet stays the same. Those studiesshow that a low-fat, vegetarian diet has a clear advantage over other diets.lower blood pressureAn impressive number of studies, dating back to the early 1920s, show that vegetarianshave lower blood pressure than non-vegetarians. In fact, some studies haveshown that adding meat to a vegetarian diet raises blood pressure levels rapidly andsignificantly. The effects of a vegetarian diet occur in addition to the benefits of reducingthe sodium content of the diet. When patients with high blood pressure begin avegetarian diet, many are able to eliminate the need for medication.controlling diabetesThe latest studies on diabetes show that a vegetarian diet high in complex carbohydratesand fiber (which are found only in plant foods) and low in fat is the bestdietary prescription for controlling diabetes. A diet based on vegetables, legumes,fruits, and whole grains, which is also low in fat and sugar, can lower blood sugar levelsand often reduce or even eliminate the need for medication. Since individuals withdiabetes are at high risk for heart disease, avoiding fat and cholesterol is important,and a vegetarian diet is the best way to do that.cancer preventionA vegetarian diet helps prevent cancer. Studies of vegetarians show that deathrates from cancer are only about one-half to three-quarters of those of the generalpopulation.Breast cancer rates are dramatically lower in countries where diets are typically2 VEGETARIAN STARTER KIT
plant-based. When people from thosecountries adopt a Western, meat-baseddiet, their rates of breast cancer soar. Vegetariansalso have significantly lower ratesof colon cancer than meat-eaters. Coloncancer is more closely associated withmeat consumption than any other dietaryfactor.Why do vegetarian diets help protectagainst cancer? First, they are lower infat and higher in fiber than meat-baseddiets. But other factors are important,too. Plants contain other cancer-fightingsubstances called phytochemicals. For example,vegetarians usually consume moreof the plant pigments beta-carotene andlycopene. This might help to explain whythey have less lung and prostate cancer.Also, some studies have suggested that dietsthat avoid dairy products may reducethe risk of prostate and ovarian cancer.Some of the anti-cancer aspects of avegetarian diet cannot yet be explained.For example, researchers are not quitesure why vegetarians have more of certainwhite blood cells, called “natural killercells,” which are able to seek out and destroycancer cells.the calcium connectionVegetarians are less likely to form eitherkidney stones or gallstones. In addition,vegetarians may also be at lower risk forosteoporosis because they eat little or noanimal protein. A high intake of animalprotein encourages the loss of calciumfrom the bones. Replacing animal productswith plant foods reduces the amountof calcium lost. This may help to explainwhy people who live in countries wherethe diet is typically plant-based have littleosteoporosis, even when calcium intakeis lower than that in dairy-consumingcountries.planning vegetarian dietsIt’s easy to plan vegetarian diets thatmeet all your nutrient needs. Grains,beans, and vegetables are rich in proteinThe Three-Step Way to Go Vegetarianand iron. Green leafy vegetables, beans,lentils, tofu, and nuts are excellent sourcesof calcium, as are enriched soymilk andfortified juices.Vitamin D is normally made in thebody when sun shines on the skin. Peoplewho are dark-skinned or live at northernlatitudes have some difficulty producingvitamin D year-round. Vitamin D caneasily be obtained from fortified foods.Some sources are commercial breakfastcereals, soymilk, other supplementalproducts, and multivitamins.Regular intake of vitamin B12 is important.Good sources include all commonmultiple vitamins (including vegetarianvitamins), fortified cereals, some brandsof nutritional yeast, and fortified soymilk.It is especially important for pregnantwomen and breast-feeding mothers to getenough vitamin B12. When reading foodlabels, look for the word cyanocobalaminin the ingredient list. This is the form ofvitamin B12 that is best absorbed.If you are making the switchto a vegetarian diet for its healthbenefits, you’ll be pleased to findthat there is a wonderful additionalbenefit to vegetarian eating: it’sa delicious and fun way to explorenew foods. A vegetarian meal canbe as familiar as spaghetti withmarinara sauce, as comforting asa bowl of rich, potato soup, oras exotic as Grilled Polenta withPortabella Mushrooms (see recipeon page 15).The switch to a vegetarian dietis easier than you might think.Most people, whether vegetariansor meat-eaters, typically usea limited variety of recipes; theaverage family eats only eight ornine different dinners repeatedly.You can use a simple, three-stepmethod to come up with ninevegetarian dinner menus that youenjoy and can prepare easily.First, think of three vegetarian meals that you alreadyenjoy. Common ones are tofu and vegetablestir-fry, vegetable stew, or pasta primavera.Second, think of three recipesthat you prepare regularlythat can easily be adapted toa vegetarian menu. For example,a favorite chili recipe canbe made with all of the sameingredients; just replace themeat with beans or texturizedvegetable protein. Enjoybean burritos (using cannedvegetarian refried beans) insteadof beef burritos, veggieburgers instead of hamburgers,and grilled eggplant androasted red peppers instead ofgrilled chicken in sandwiches.Many soups, stews, and casserolesalso can be made intovegetarian dishes with a fewsimple changes.Third, check out some vegetariancookbooks from thelibrary and experiment withthe recipes for a week orso until you find three newrecipes that are delicious andeasy to make. Just like that,with minimal changes to yourmenus, you will have ninevegetarian dinners.After that, coming upwith vegetarian optionsfor breakfast and lunchis easy. Try muffins withfruit spread, cholesterolfreeFrench toast, or cerealfor breakfasts. Sandwicheswith spreads like hummusor white bean pâté withlemon and garlic, pastasalads, or dinner leftoversmake great lunches.PCRM 3
Page 1: starter kitthe whys and howsof a he
Page 5 and 6: number of serious health problems:B
Page 7 and 8: What about Milk?• Calcium: Green
Page 9 and 10: Whole Grains5or more servings a day
Page 11 and 12: Vegetarian Diets for PregnancyDurin
Page 13 and 14: adding foods to your baby’s diet.
Page 15 and 16: Easy Bean SaladServes 10So simple a

pdf_with_toc

Create successful ePaper yourself

Delete template?

Save as template?