starter kit the whys and hows of a healthier diet the new four food groups guidelines useful tips for beginning a vegetarian diet delicious low-fat, no-cholesterol recipes PCRM 1 vegetarian foods Powerful Tools for Health vegetarian menu is a powerful and pleasurable way to achieve good health. The vegetarian eating pattern is based on a wide variety of foods that are Asatisfying, delicious, and healthful. Vegetarians avoid meat, fish, and poultry. Those who include dairy products and eggs in their diets are called lacto-ovo vegetarians. Vegans (pure vegetarians) eat no Inside this Kit meat, fish, poultry, eggs, or dairy products. While there is a considerable advantage the whys and hows to a lacto-ovo vegetarian pattern, vegan diets are the healthiest of all, reducing risk of a broad range of health concerns. Vegetarian Foods .................2 The Protein Myth ................4 a healthy heart Calcium in Vegetarians have much lower cholesterol levels than meat-eaters, and heart disease Plant-Based Diets .................6 is less common in vegetarians. The reasons are not hard to find. Vegetarian meals are typically low in saturated fat and usually contain little or no cholesterol. Since What about Milk? ................ 7 cholesterol is found only in animal products such as meat, dairy, and eggs, vegans Achieving and consume a cholesterol-free diet. Maintaining The type of protein in a vegetarian diet may be another important advantage. Many a Healthy Weight ..............10 studies show that replacing animal protein with plant protein lowers blood cholesterol Vegetarian Diets levels—even if the amount and type of fat in the diet stays the same. Those studies for Pregnancy ..................... 11 show that a low-fat, vegetarian diet has a clear advantage over other diets. Vegetarian Diets lower blood pressure for Children ......................... 12 An impressive number of studies, dating back to the early 1920s, show that veg- new four food groups etarians have lower blood pressure than non-vegetarians. In fact, some studies have shown that adding meat to a vegetarian diet raises blood pressure levels rapidly and Guidelines ..............................8 significantly. The effects of a vegetarian diet occur in addition to the benefits of reduc- ing the sodium content of the diet. When patients with high blood pressure begin a tips for vegetarian diets vegetarian diet, many are able to eliminate the need for medication. The 3-Step Way to controlling diabetes Go Vegetarian .......................3 The latest studies on diabetes show that a vegetarian diet high in complex carbo- Tips for Making hydrates and fiber (which are found only in plant foods) and low in fat is the best the Switch .............................4 dietary prescription for controlling diabetes. A diet based on vegetables, legumes, Cooking without Eggs ........5 fruits, and whole grains, which is also low in fat and sugar, can lower blood sugar levels and often reduce or even eliminate the need for medication. Since individuals with ................. Dairy-Free Dining 7 diabetes are at high risk for heart disease, avoiding fat and cholesterol is important, The Veganizer .....................10 and a vegetarian diet is the best way to do that. Meal Planning cancer prevention for Children ......................... 13 A vegetarian diet helps prevent cancer. Studies of vegetarians show that death low-fat recipes rates from cancer are only about one-half to three-quarters of those of the general population. Recipes for Health .............14 Breast cancer rates are dramatically lower in countries where diets are typically 2 VEGETARIAN STARTER KIT plant-based. When people from those white blood cells, called “natural killer and iron. Green leafy vegetables, beans, countries adopt a Western, meat-based cells,” which are able to seek out and de- lentils, tofu, and nuts are excellent sources diet, their rates of breast cancer soar. Veg- stroy cancer cells. of calcium, as are enriched soymilk and etarians also have significantly lower rates fortified juices. of colon cancer than meat-eaters. Colon the calcium connection Vitamin D is normally made in the cancer is more closely associated with Vegetarians are less likely to form either body when sun shines on the skin. People meat consumption than any other dietary kidney stones or gallstones. In addition, who are dark-skinned or live at northern factor. vegetarians may also be at lower risk for latitudes have some difficulty producing Why do vegetarian diets help protect osteoporosis because they eat little or no vitamin D year-round. Vitamin D can against cancer? First, they are lower in animal protein. A high intake of animal easily be obtained from fortified foods. fat and higher in fiber than meat-based protein encourages the loss of calcium Some sources are commercial breakfast diets. But other factors are important, from the bones. Replacing animal prod- cereals, soymilk, other supplemental too. Plants contain other cancer-fighting ucts with plant foods reduces the amount products, and multivitamins. substances called phytochemicals. For ex- of calcium lost. This may help to explain Regular intake of vitamin B12 is impor- ample, vegetarians usually consume more tant. Good sources include all common of the plant pigments beta-carotene and why people who live in countries where multiple vitamins (including vegetarian lycopene. This might help to explain why the diet is typically plant-based have little vitamins), fortified cereals, some brands they have less lung and prostate cancer. osteoporosis, even when calcium intake of nutritional yeast, and fortified soymilk. Also, some studies have suggested that di- is lower than that in dairy-consuming ets that avoid dairy products may reduce countries. It is especially important for pregnant the risk of prostate and ovarian cancer. women and breast-feeding mothers to get Some of the anti-cancer aspects of a planning vegetarian diets enough vitamin B12. When reading food vegetarian diet cannot yet be explained. It’s easy to plan vegetarian diets that labels, look for the word cyanocobalamin For example, researchers are not quite meet all your nutrient needs. Grains, in the ingredient list. This is the form of sure why vegetarians have more of certain beans, and vegetables are rich in protein vitamin B12 that is best absorbed. The Three-Step Way to Go Vegetarian First, think of three vegetarian meals that you al- Third, check out some veg- If you are making the switch ready enjoy. Common ones are tofu and vegetable etarian cookbooks from the to a vegetarian diet for its health stir-fry, vegetable stew, or pasta primavera. library and experiment with benefits, you’ll be pleased to find the recipes for a week or that there is a wonderful addition- Second, think of three reci- so until you find three new al benefit to vegetarian eating: it’s pes that you prepare regularly recipes that are delicious and a delicious and fun way to explore that can easily be adapted to easy to make. Just like that, new foods. A vegetarian meal can a vegetarian menu. For exam- with minimal changes to your be as familiar as spaghetti with ple, a favorite chili recipe can menus, you will have nine marinara sauce, as comforting as be made with all of the same vegetarian dinners. a bowl of rich, potato soup, or ingredients; just replace the as exotic as Grilled Polenta with meat with beans or textur- Portabella Mushrooms (see recipe ized vegetable protein. Enjoy After that, coming up on page 15). bean burritos (using canned The switch to a vegetarian diet with vegetarian options vegetarian refried beans) in- for breakfast and lunch is easier than you might think. stead of beef burritos, veggie Most people, whether vegetar- is easy. Try muffins with burgers instead of hamburg- fruit spread, cholesterol- ians or meat-eaters, typically use ers, and grilled eggplant and a limited variety of recipes; the free French toast, or cereal roasted red peppers instead of for breakfasts. Sandwiches average family eats only eight or grilled chicken in sandwiches. nine different dinners repeatedly. with spreads like hummus Many soups, stews, and cas- or white bean pâté with You can use a simple, three-step seroles also can be made into method to come up with nine lemon and garlic, pasta vegetarian dishes with a few salads, or dinner leftovers vegetarian dinner menus that you simple changes. enjoy and can prepare easily. make great lunches. PCRM 3 The Protein Mythpoof! n the past, some people believed one could never get too much protein. In the early 1900s, Americans were told to eat well over 100 grams of protein a day. And as recently Ias the 1950s, health-conscious people were encouraged to boost their protein intake. Today, some diet books encourage high protein intake for weight loss, although Americans tend to take in twice the amount of protein they need already. And while in- dividuals following such a diet have sometimes had short-term success in losing weight, they are often unaware of the health risks associated with a high-protein diet. Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. the building blocks of life People build muscle and other body proteins from amino acids, which come from the proteins they eat. A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids. It was once thought that various plant foods had the protein you consume, it is important to eat enough calories to be eaten together to get their full protein value, but current to meet your energy needs. research suggests this is not the case. Many nutrition authori- ties, including the American Dietetic Association, believe pro- the trouble with too much protein tein needs can easily be met by consuming a variety of plant The average American diet contains meat and dairy products.