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Achieving and Maintaining a Healthy WeightOf the many ways to lose weight,one stands out as by far the mosthealthful. When you build yourmeals from a generous array of vegetables,fruits, whole grains, and beans—that is,healthy vegetarian choices—weight loss isremarkably easy. And along with it comemajor improvements in cholesterol, bloodpressure, blood sugar, and many otheraspects of health. The message is simple:Cut out the foods that are high in fat anddevoid of fiber, and increase the foodsthat are low in fat and full of fiber. Thislow-fat, vegan diet approach is safe andeasy—once you get the hang of it.Changing eating habits is the cornerstoneof achieving and maintaining ahealthy weight permanently. There is noway to “lose 20 pounds in two short weeks”and make it last. Very-low-calorie diets orlow-carbohydrate, high-protein diets maycause major health problems and are verydifficult to maintain for the long term.The old myth was that pasta, bread, potatoes,and rice are fattening. Not true. Infact, carbohydrate-rich foods are perfectfor permanent weight control. Carbohydratescontain fewer than half the caloriesof fat, which means that replacing fattyfoods with complex carbohydrates automaticallycuts calories. But calories areonly part of the story.The body treats carbohydrates differentlythan fat calories. The difference comesfrom how the body stores the energy ofdifferent food types. It is very inefficientfor the body to store the energy of carbohydratesas body fat. When your body triesto turn carbohydrate into fat, it wastes 23percent of the calories of the carbohydrate.But fat is easily converted into body fat.Only 3 percent of the calories in fat areburned in the process of conversion andstorage. It is the type of food that affectsbody fat the most.Although protein and carbohydrateshave almost the same number of caloriesper gram, foods that are high in protein—particularlyanimal products—arealso usually high in fat. Even “lean” cutsof meat have much more fat than a healthybody needs. And animal products alwayslack fiber. Fiber helps make foods moresatisfying without adding many calories,and it is only found in foods from plants.Exercise helps, too. Aerobic exercisespeeds up the breakdown of fat and makessure that muscle is not lost. Toning exercisesand weight-lifting help firm musclesand increase muscle mass. The trick is tofind activities that you enjoy and that fityour lifestyle. Walking is a good way tostart. You can do it anywhere at just aboutany time.The best weight control program isa high-complex carbohydrate, low-fat,vegetarian diet complemented by regularexercise. This is the best choice for ahealthier, longer, happier life.The Veganizer*See how to change your regularmeals into low-fat vegan meals.breakfastIf your regular meal is:Donut, coffee with cream, bananaCereal with milk, orange juice, strawberriesScrambled eggs, home fries,English muffin, sausage, hot teaChicken burrito, rice, refried beansblammo !lunchTurkey sandwich with lettuce, tomato,and mayo; yogurt; potato chipsChicken noodle soup, bread, greensalad with Russian dressingChicken fajita, rice, refried beans, piña colada*Note: veganizermachine not included.dinnerHot and sour soup, beef and broccoli, riceBroiled salmon, boiled new potatoeswith parmesan cheese, asparagus with hollandaise10 VEGETARIAN STARTER KIT
Vegetarian Diets for PregnancyDuring pregnancy your needfor nutrients increases. For example,you will require morecalcium, more protein, and more folicacid, although your calorie needs increaseonly modestly. It is important to eat foodsthat are rich in nutrients, but not high infat or sugar or excessive in calories.Vegetarian diets, based on nutritiouswhole foods, are healthful choices forpregnant women.guidelines forgood health duringpregnancy• Begin a healthful diet before you becomepregnant. Your body’s store of nutrientssupports the early growth anddevelopment of your baby.• Maintain a steady rate of weight gain.Aim for about three to four pounds totalduring the first trimester and then aboutthree to four pounds each month duringTry this meal instead:Cinnamon raisin toast with jam; coffee with non-fat, non-dairy creamer; bananaCereal with non-fat soy- or rice milk, orange juice, strawberriesScrambled low-fat tofu, oven-roasted potatoes, Englishmuffin, Gimme Lean fat-free sausage, hot teaSeasoned tofu and sweet potato burrito with lettuce, tomato,and onion (hold the cheese); rice; vegetarian black beansSandwich with hummus or black bean spread, lettuce, andtomato; applesauce; fat-free chips or crackersVegetable soup or minestrone, bread, green saladwith fat-free dressing or vinegarVegetable fajita (no oil), rice, vegetarian black beans, margaritaVegetarian tofu soup, stir-fried Chinese vegetables (holdthe oil), broccoli with garlic sauce, lots of riceBroiled portabella mushrooms, boiled new potatoes withbasil and black pepper, asparagus with orange saucethe second and third trimesters.• See your healthcare provider regularly.• Limit empty calories found in highlyprocessed foods and sweets. Make yourcalories count!nutrientsTo make certain that you are gettingadequate nutrition, pay particular attentionto these nutrients:Calcium: All of the new four food groupsinclude foods that are rich in calcium. Becertain to include plenty of calcium-richfoods in your diet. These include tofu,dark green leafy vegetables, bok choy,broccoli, beans, figs, sunflower seeds,tahini, almond butter, calcium-fortifiedsoymilk (try Silk or Vitasoy brands orothers that use whole organic soybeans),and calcium-fortified cereals and juices.Vitamin D: The normal source of vitaminD is sunlight. You’ll want to get at least 20to 30 minutes of direct sunlight on yourhands and face two to three times weekly.If you do not get regular sunlight, vitaminD is also available in multiple vitaminsand in fortified foods. Many brandsof ready-to-eat cereals and soy and ricemilks are fortified with vitamin D.Vitamin B12: Vitamin B12 is not foundin most plant foods. To get enough ofthis important nutrient, be certain to includevitamin B12-fortified foods in yourdaily routine. These foods include manybreakfast cereals, some meat substituteproducts, some brands of soymilk, andVegetarian Support Formula nutritionalyeast. Be certain to check the ingredientlabel for cyanocobalamin, the mostabsorbable form of vitamin B12. Seaweedand products like tempeh are generallynot reliable sources of vitamin B12. VitaminB12 is also in all standard multivitaminsand in vegetarian supplements.Iron: Iron is abundant in plant-baseddiets. Beans, dark green vegetables,dried fruits, blackstrap molasses, nutsand seeds, and whole grain or fortifiedbreads and cereals all contain plenty ofiron. However, women in the second halfof pregnancy sometimes need to take asupplement regardless of the type of dietthey follow. Your healthcare provider willdiscuss iron supplements with you.A word about protein... Protein needsincrease by about 30 percent during pregnancy.While there may be concern overwhether protein intake is adequate atsuch an important time, most vegetarianwomen eat more than enough protein tomeet their needs during pregnancy. Withample consumption of protein-rich foodssuch as legumes, nuts, seeds, vegetables,and whole grains, protein needs can easilybe met during pregnancy.breastfeedingThe guidelines for breastfeeding mothersare similar to those for pregnantwomen. Milk production requires morecalories, so you will need to boost yourfood intake a little bit.PCRM 11
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Page 13 and 14: adding foods to your baby’s diet.
Page 15 and 16: Easy Bean SaladServes 10So simple a

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