Western Diet Woes: Food High in Fat, Meat and Sugar Fosters Bad Bacteria in Children

Western Diet Woes: Food High in Fat, Meat and Sugar Fosters Bad Bacteria in Children

The diet of the West, high in animal products, fat, salt and sugar, is increasingly associated with wealth and development.

The growing middle and upper classes in China are causing meat consumption to skyrocket in that country. Those with more disposable income in characteristically poor places buy more imported, packaged and processed foods, which all tend to be higher in salt, sugar and fat. Meat becomes more of a staple than a luxury. In contrast, the poor of the developing world generally eat traditional diets that are high in fruit and vegetables.

In the West it’s the opposite. The cheapest food is often the most processed and highest in sugars, salt, fat and chemical additives. Fresh, organic food is as much a status symbol as a way towards good health.

New research has shown that traditional diets, high in fresh produce, also help to fight disease in children, while Western fare actually promotes unhealthy gut bacteria.

From an article in the Economist:

In Africa fibre-rich meals of millet, legumes and other vegetables (enlivened by the occasional termite) fostered a diverse mix of bacteria. European children, who imbibed typically Western doses of sugar, fat and meat, had fewer microbial species.

A study by scientists at the University of Florence in Italy, comparing rural African to European children, sheds some light on why certain inflammatory diseases – such as allergies, bowel diseases, eczema and asthma – are more common in wealthy countries than in poor ones.

From an article in the Chicago Tribune:

The study builds on a body of evidence that human health relies heavily on the trillions of microorganisms living in and on our bodies. Only a fraction cause disease directly — many more help digest food, affect other bacteria and may influence hundreds of biological functions.

There is evidence that obesity is also connected with an imbalance of microbial bacteria in the gut.

Source : Green Fudge

Quinoa Gives the Perfect Protein Source to Vegetarians and Vegans Learn

Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein. "Complete" means that it contains all 9 of the essential amino acids that are crucial to human function and health.

Quinoa is a favorite of vegans for this reason. The vegan diet often can fall short of protein, especially complete protein sources, and quinoa fills this void quite nicely. Not only is quinoa excellent for vegans, but it is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.

While quinoa is considered by most people to be a grain because it cooks up much like a grain would, it is actually a seed. When cooked, it has a wonderful nutty sort of flavor and is noted for the fine white string-like casing that is visible only when fully cooked.

How Do You Cook Quinoa?

You cook quinoa exactly as you would cook brown rice. The measurements are two parts water to one part quinoa. For instance, if you were cooking 1 cup of dry quinoa, you would cook it in 2 liquid cups of water. It usually takes about twenty minutes to fully cook once the water comes to a boil.

You want to be careful not to overcook it, as it can become soft and lose its shape if cooked for too long. The flavor also suffers if it is overcooked.

Quinoa is wonderful when paired with lightly steamed broccoli and some cubed avocado, and a bit of sea salt. You can also serve it cold with diced fresh organic tomatoes and some natural southwestern or Mexican-style seasoning for a south of the border taste.

What Are Some of the Other Health Benefits of Quinoa?

Aside from being an excellent non-animal source of protein, quinoa contains many essential vitamins, minerals and nutrients. It is rich in manganese, which is pivotal in activating enzymes vital to efficiently metabolizing carbohydrates, and cholesterol. It is also vital to bone development and maintenance.

Quinoa is also rich in lysine. Lysine is one of the essential amino acids of the nine, and it plays an important role in the absorption of calcium and the formation of collagen. It is also thought to be useful for the prevention of herpes breakouts and cold sores in some people.

Quinoa is considered to be an excellent alternative to other grain foods that contribute to the growth of candida. Candida is a "bad bacteria" that causes or contributes to a range of health problems, most notably digestion and elimination issues in the human body. Quinoa is thought to be a "good bacteria" for the gut, the intestines and the colon.

It is also a food that is on the low end of the glycemic index. This makes it a great choice for those with blood sugar issues, and if you're watching you're weight, it's a great addition to a balanced diet.

Source : Natural News

Nutrition and Healthy Eating

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

By Mayo Clinic staff

A well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
• Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
• Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Vegetarian Food Guide Pyramid

Source : MAYOCLINIC

American Dietetic Associations Endorses Vegetarian and Vegan Diets

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain disease,”.  The paper goes on to state that vegetarian and vegan diets are appropriate for every stage of life including pregnancy, lactation, infancy, childhood, adolescence, and athlete’s.

Journal of American Dietetic Association 2009;109:1266–1282

There are many health benefits to a well-planned vegetarian diet according to the American Dietetic Association.  These include preventing and treating heart disease, lowering LDL (low-density lipoprotein, the bad kind of) cholesterol, lowering blood pressure, obesity, type 2 diabetes and even cancer. Specifically increased fruit and vegetable intake is protective against cancer of the mouth, esophagus, stomach and lungs.  Soy food intake is associated with lower risk for breast cancer and decreasing the progression of chronic kidney disease.

Although on a negative note the research found that vegetarian diets can be associated with lower bone density and therefore possibly higher incidence of osteoporosis than non-vegetarians. In this case, vegetarians have to pay special attention to their vitamin D, calcium, vitamin K, potassium and magnesium intake. Also dementia can be increased due to vitamin deficiency of B-12.

This paper showed that a well-planned vegetarian or vegan diet is not only acceptable, but actually more beneficial than non-vegetarian diets when it comes to many chronic diseases. Although it is important to plan out a vegetarian diet that meets all of the current ADA (American Diet Association) recommendations in order to avoid some of the deficiencies in vegetarian and vegan diets.  Especially protein, omega-3 fatty acids, iron, zinc, iodine, calcium, vitamins D and B-12 .Use of supplements and fortified foods can be a helpful addition to your vegetarian or vegan diet.

Diets for Vegans

Veganism is a way of life. Vegans won't exploit animals in any way and don't support cruelty to animals, which means that vegans won't eat animals or use them for clothing. Vegans differ from vegetarians by not eating products that come from animals, such as eggs or milk. Vegans only eat plant-based foods. If you, as the mother of your family, are vegan, chances are the whole family adopts this lifestyle, too. To get the proper nutrients, vegan families have to know about the types of food available for them.

Plan Well
As long as you plan well, you can safely eat a vegan diet during pregnancy, breastfeeding, infancy, childhood and adolescence, according to KidsHealth. In fact, if done properly, a vegan diet can be advantageous to a meat-eating one because of lower levels of fat and cholesterol and higher levels of fiber and antioxidants. However, all restrictive diets do pose a difficulty in getting the proper nutrients for your body. Following a vegan diet doesn't allow you to get enough vitamin B-12, for example, which you get in animal products. Vegans lack calcium in their diet, too.

What to Eat
What you need to focus on as a vegan is to get enough vitamin B12 for your red blood cells. You can get this through fortified soy products, enriched breakfast cereals, nutritional yeast or from supplements, according to KidsHealth. You need calcium for bone strength, which you can get from dark green vegetables, sesame seeds, red and white beans, almonds, figs, blackstrap molasses and fortified juice. Vegans should also get vitamin D to help absorb calcium. Getting out in the sun is one way to get vitamin D; other ways are through fortified soy milk or rice milk. Vegans can get protein through legumes, nuts and seeds; iron from chickpeas and tofu; zinc from whole-grain breads, wheat germ and tahini and riboflavin from mushrooms, sweet potatoes and broccoli. Because you don't eat fish or eggs if you are vegan, you lack omega-3 fatty acids; take supplements to make up for that.

Food Pyramid
Vegans have a food pyramid that MayoClinic.com recommends. The top of the pyramid are fats, and you need two servings a day. Next are fruits, which are also two servings a day. You need four servings of vegetables, which make the third rung of the pyramid. Legumes, nuts and other protein-rich foods make up the fourth rung. You need five servings per day of protein. Grains make up the bottom of the pyramid. You need six servings of grain per day.

Feeding Your Baby
Make sure that your baby gets enough calories. One way is to make your cereals thick rather than thin. Also, add some vegetable oil to the grains to increase the calories, suggests the Vegan Society. Soya bean oil or canola oil are better than sunflower, safflower or corn oils. Give your baby mashed lentils, mung beans or chickpeas and stir in some black molasses. Provide tofu prepared with calcium salt. This contains more calcium than cow's milk, according to the Vegan Society.

School
You'll probably have to pack lunches for your children when they go to school, but some schools provide vegetarian options. The Vegan Society suggests that you prepare your children by talking to them about why your family is vegan so that your children can answer the questions their classmates invariably ask. Some kids may find it difficult to be different, while others embrace the idea.

Source : Modern Mom Food

The Advantages of Vegetarian and Vegan Diets

Vegetables, grains, fruits, legumes, and nuts are the optimal foods for children. Rich in complex carbohydrates, protein, fiber, vitamins, and minerals, they form the foundation for dietary habits that support a lifetime of health. Research indicates that adults who consume fruits and vegetables are those who consumed these foods during childhood. Here are some of the long-term advantages of plant-based diets:

• The prevalence of hypertension among vegetarians is about one-third to one-half that of non-vegetarians. A study of Caucasian Seventh-day Adventists found hypertension in 22 percent of omnivores, but only 7 percent of vegetarians. Among African Americans, the prevalence was 44 percent of omnivores and 18 percent of vegetarians. Adopting a vegetarian diet significantly lowers blood pressure in both normal and hypertensive individuals.
  
• Cholesterol levels are much lower in vegetarians. Vegetarian diets reduce serum cholesterol levels to a much greater degree than is achieved with the National Cholesterol Education Program Step Two diet. In one study published in The Lancet total cholesterol in those following a vegetarian diet for 12 months decreased by 24.3 percent.
  
• Cancer rates for vegetarians are 25 to 50 percent below population averages, even after controlling for smoking, body mass index, and socioeconomic status. One study found that people who include generous amounts of fruits and vegetables in their daily diets have lower rates of cancers of the lung, breast, colon, bladder, stomach, mouth, larynx, esophagus, pancreas, and cervix compared to people who avoid such foods.
  
• Obesity is a major contributor to many serious illnesses, and is much less common among vegetarians, compared to the general population. Vegetarians are, on average, about 10 percent leaner then omnivores.
  
• Plant-based diets may encourage a later menarche, which has been shown to be associated with reduced risk of breast cancer in epidemiologic studies.
  
• Fruits and vegetables contain antioxidant substances, such as vitamin C, vitamin E, and carotenoids, which protect cells against oxidative damage, which is related to cancer risk and other health problems. The multitude of phytochemicals found in various fruits, vegetables, grains, legumes, and nuts are thought to protect against heart disease and cancer.

Vegtetarian Diet Promotes Healthy Mood State

By: Marie Oser

It has been well documented that people who choose a vegetarian diet enjoy superior health with lower risks for a variety of disorders, such as diabetes, heart disease, and cancer. Now, science has presented us with yet another reason to choose the healthful vegetarian lifestyle.

A new study published in Journal Nutrition has linked the vegetarian lifestyle with healthier mood states.  It turns out that vegetarians are not only a lot healthier than the rest of the population, apparently, they are a lot happier, too. How does this finding challenge current recommendations?

Vegetarian diets exclude fish, long touted as a major dietary source of omega-3 fats. Omega-3 fatty acids are essential nutrients that cannot be synthesized in the body and must be obtained from dietary sources.

Omega-3 fats, in the form of DHA and EPA are critical regulators of brain cell structure and function. Omnivorous diets low in EPA and DHA have been linked to impaired mood states.

According to the researchers at Arizona State University, the vegetarians in their study experienced significantly less negative emotion than the omnivores. This is good news for everyone, because consuming fish is often the subject of government health advisories.

The oceans are increasingly polluted and contain unacceptable levels of contaminants, such as dioxin and PCPs, and a recent government study revealed widespread mercury contamination of fish in streams across the U.S. Consuming farmed fish can also be problematic, as raising fish in this way relies on a processed diet and requires the use of antibiotics and other elements to prevent the spread of disease.

Nuts, seeds, and polyunsaturated vegetable oils are rich sources of fat soluble vitamins and essential fatty acids and in fact, the omega fats in plant foods may be even more important to your health than that found in fish.

A Pennsylvania State University study showed that omega-3 fatty acids from plant sources actually promote bone formation and may help to reduce the risk for osteoporosis by inhibiting excessive bone loss.

Omega-3 fat in the form of alpha-linolenic acid (ALA) is found dark green leafy vegetables, nuts, seeds, and a variety of vegetable oils.

Plant sources of essential fatty acids:

• Dark green leafy vegetables
• Flaxseed
• Flaxseed oil (also called linseed oil)
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Canola oil
• Hemp oil
• Soy oil
• Wheat germ
• Soybeans
• Tofu
• Tempeh

Additionally, plant sources of this essential nutrient tend also to be rich in vitamin E, which has many benefits including promoting cardiovascular health.

Certainly, vegetarians attain optimal health by consuming plant-based meals.  They are leaner and have more energy than their omnivorous counterparts and now it is apparent that they enjoy a healthier mood state, as well.

Marie Oser is a best-selling author and writer, producer, and host of VegTV, Follow Marie on Twitter: http://twitter.com/vegtv

Nine Reasons to Drink Green Tea Daily

Have you been wondering “what’s all the fuss about green tea?” Now you can stop wondering and start drinking ... green tea, that is. This flavorful beverage offers many health benefits to anyone who drinks it regularly. Green tea contains a potent plant nutrient known as epigallocatechin gallate, or EGCG, for short. But don’t fret, you don’t have to keep track of its chemical name to reap the health benefits.

Here are nine reasons to start drinking green tea or continue drinking it if you’re already hooked.

1. Green tea is a superb fat fighter. Its active ingredient, EGCG, increases the rate at which fat is burned in your body.

2. It targets belly fat. Research at Tufts University indicates that EGCG in green tea, like other catechins, activate fat-burning genes in the abdomen to speed weight loss by 77 percent.

3. Green tea keeps energy stable by balancing blood sugar levels. EGCG improves insulin use in the body to prevent blood sugar spikes and crashes that can result in fatigue, irritability, and cravings for unhealthy foods.

4. Research shows it may be helpful against lung cancer. In an April 2010 study published in Cancer Prevention Research, EGCG was found to suppress lung cancer cell growth.

5. Green tea may halt colorectal cancer. In numerous other studies, EGCG appears to inhibit colorectal cancers.

6. In research, it appears to cause prostate cancer cells to commit suicide. A March 2010 study in Cancer Science indicated that EGCG aids the body by causing prostate cancer cells to commit suicide.

7. Green tea may prevent skin damage and wrinkling. EGCG appears to be 200 times more powerful than vitamin E at destroying skin-damaging free radicals. Free radicals react with healthy cells in the body, causing damage, so lessening their numbers may help reduce wrinkling and other signs of aging.

8. It contains a potent antioxidant that kills free radicals. Because it is a potent antioxidant green tea can positively impact a lot more than skin cells. Free radicals are increasingly linked to many serious chronic illnesses like arthritis, diabetes, and cancer.

9. Green tea tastes good. If you’re not wild about the flavor, try a few different kinds. Try it iced or hot. Add some of the natural herb stevia to sweeten it if you want a sweeter drink. I wasn’t crazy about green tea the first few times I tried it, but now I love it with a fresh squeeze of lemon and a few drops of stevia over ice -- et voila! Green tea lemonade. Mmmmm.

Reap the rewards
Add one or two teaspoons of green tea leaves to a cup of boiling water, preferably in a tea strainer. Let steep for five minutes. Pour over ice if you prefer a cold beverage. Most experts recommend three cups daily. And, don’t worry, green tea contains a lot less caffeine than coffee or black tea.

Diet Tips and Myths

The first diet myth is that you do not have to eat too much at night because you will gain more weight. People believe that because you do not do much at night, you do not burn much of what you eat during that time. An experiment done by Dunn Nutrition Center showed that it does not matter how much you eat at night. What matters is how much food you eat in the whole day that will determine if you will really gain weight.

The second diet myth is that cholesterol is bad for you. The truth is there are good cholesterols and there are bad cholesterols. Cholesterols, just like any other fat, do not dissolve in our blood. That can be dangerous because they can clog the arteries or the passages in our hearts. The good cholesterols drive away bad cholesterols from the arteries. Instead, they displace the bad cholesterols back to the liver.

Protein is essential to build muscles in the body. Because vegetarians do not eat meat, the third diet myth states that people who are more into vegetables cannot have muscles. This is untrue because they can also get their protein fix from non-meat products such as cheese, grains and nuts.

Some smokers reason out that they do not want to gain weight that is why they do not go cold turkey. This is another diet myth. There are people who have gone cold turkey and they even lost weight. It is a well-known fact that nicotine, which is found in cigarettes, boosts a person?s metabolic capability. But it is also a well-known fact that smoking is very dangerous to our health.

Another diet myth tells that people should suppress themselves to lose weight. It is true that there are people who think that dieting is a form of punishment. This, however, is not always the case. Most diet programs tell dieters to avoid certain kinds of food, but not to stop eating altogether. There are even diet programs which boats of food that are extremely delicious you will not even think you are going on a diet.

If busting those myths are still not enough for you to not fear or question going on a diet, then here are some diet tips for you:

First tip is for you to determine what your motivation is for going on a diet. Do you just want to look stunning in a swimsuit? Do you have an ideal weight? Do you want to join a contest? Are you tired of not minding what you eat, and in turn, also your body? Your motivation shall keep you going with the diet during times when you feel like you can no longer continue the program. Another tip is for you to talk to people who are also on a diet. Share stories, tips, and recipes with each other. You can even have a friendly contest on who loses more weight after a certain period of time. Another diet tip is for you to drink plenty of water. Drinking water is very important when you are in a diet because it gives you the feeling that you are already full, and you will eat less afterwards. Drinking water also drives away the toxins from the body.

Can Vegans Produce Healthy Babies?

Certainly! But, pregnant (and breast feeding) vegans do need to modify their diets slightly. Nutritional needs increase in pregnancy and it has been calculated that a pregnant women needs to consume an extra 300 calories/day, in the second and third trimesters. The best way to obtain these extra calories is by eating more fruit and vegetables, for as well as providing additional calories, these foods will provide many of the extra vitamins and minerals which are also required in pregnancy.

Nutrients which are of particular importance during pregnancy and are needed in larger amounts include: iron, folic acid, calcium, vitamin D, vitamin B12 and zinc. Protein requirements also increase slightly during pregnancy and it is recommended that a vegan pregnant woman should consume about 60 g (74 g in the USA) of protein each day. To achieve this intake of protein, make sure that you eat a varied diet which includes high protein foods, such as soya milk/tofu, beans, nuts, grains and green leafy vegetables. Also, try to eat four helpings/day of the calcium-rich foods mentioned earlier and don't forget to expose your face and hands to the sun for a slightly longer time each day than recommended for vegan adults, in order to obtain extra vitamin D. The amount of iron-rich foods in the diet should also be increased, but as it can be difficult to obtain enough iron from the diet alone in pregnancy, a iron supplement is often prescribed for pregnant women. Good sources of zinc include: mushrooms, nuts and seeds, nutritional yeast, wheatgerm and whole grains. Folic acid is needed in substantially larger amounts in pregnancy and it is a good idea to increase your intake of folic acid for several months before you get pregnant. It is found in dark green leafy vegetables, whole grains, nuts, dates, legumes and oranges.

The vegan diet tends to be high in fibre and quite bulky and so if towards the end of pregancy you find it difficult to eat large meals, then six smaller meals can be eaten, instead. Eating small frequent meals can also help to prevent morning sickness.

The Health Advantages of the Vegan Diet

There are many health advantages to be gained from following a vegan diet. Studies have shown that when compared with omnivores:

1. Vegans tend, on average, to be slimmer and are less likely to suffer from obesity and obesity-related illnesses.
   
2. Vegans are less likely to suffer from: osteoporosis, gallstones, diverticular disease, arteriosclerosis, non-insulin dependent diabetes, coronary heart disease, stroke and certain cancers e.g. colon cancer.
   
3. Pregnant vegan women have a reduced risk of developing toxemia in pregnancy.
   
4. Vegan children are less likely to develop allergies.
   
5. Vegans usually have lower blood pressure and lower blood cholesterol levels.
   
6. The breast milk of vegan mothers contains smaller amounts of contaminants such as pesticides, antibiotics and hormones. These chemicals are a potential hazard to the newborn baby whose brain and endocrine glands are still developing after it is born.

As well as preventing the development of certain diseases, the vegan diet has also been used to successfully treat many established diseases, too. In fact, some patients' conditions improve so much, when they are on a vegan diet that they are able to reduce the dose of their medication, or in some fortunate cases even stop taking it completely! Vegan nutrition has been shown to be particularly useful for treating conditions such as: arthritis, eczema, angina, asthma, PMT and it has also been used to lower blood pressure/blood cholesterol levels or to reduce the blood sugar levels in diabetic patients. When used in conjunction with exercise and other techniques, such as stress management, a vegan diet can reopen blocked arteries and can thus reduce the need for heart surgery. And many overweight people find that they no longer suffer from weight problems when they change to a vegan diet. A recent study in Sweden showed that when slimmers were placed on a vegan diet, although they actually consumed more calories than people in a control group following a non-vegan diet, the vegans lost an average of 9% of their body weight.

How to Get Protein on a Vegetarian Diet

If you're worried about getting enough protaein on a vegetarian diet, you may be in for a surprise. Are you sitting down? The truth is, most Americans get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Unless you're pregnant or an Olympic bodybuilder, you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians.

Quinoa and other whole grains
Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.

Protein content: One cup of cooked quinoa provides about 18 grams of protein.

Why you should eat it: Whole grains are a bargain!

Beans, Lentils and Legumes
All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like! Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus - pick one and watch the protein grams add up. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.

Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.

Why you should eat it: Beans are one of the most common protein-rich foods for vegetarians. You can find beans in the grocery store or on the menu just about everywhere you may be.

Tofu and other soy products
Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. And yes, I did just give you permission to eat soy ice cream to get your protein.

Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.

Why you should eat it: You can add a bit of tofu to just about anything you cook, including stir-fries, pasta sauces, soups and salads.

Nuts, Seeds and Nut Butters
Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter.

Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.

Why you should eat it: Convenience! Stop into any 7-11 and pick up a snack of nuts to get a protein boost. And of course, kids love peanut butter too.

Eating A Healthful Vegetarian Diet

Many people start their vegetarian and vegan diets without devoting an adequate amount of time to thorough nutritional research and meal planning. As a direct result, a considerable amount of people who start vegetarian diets do not last for more than 1-2 months.

Many dieters who fail to carefully research and plan, complain that they lack energy, and often experience a significant loss in their muscle mass. Many observe a number of other more peripheral problems that come with a poorly-planned vegetarian diet.

The first group, the group that most failed dieters fall into, is actually experiencing a form of protein-energy malnutrition (PEM). PEM emerges when a person fails to consume enough protein, leading to muscle loss, and subsequently feelings of weakness that are often accompanied by head and muscle aches.

This problem can be circumvented by dietary alterations. A vegetarian who is experiencing PEM should either (a) find out what foods contain what amino chains, so they can combine them to form proteins; or (b) start consuming larger amounts and more diversified sources of protein, such as nuts, soy milk, and yogurt.

The first group is often iron-deficient as well. Because vegetarians can only consume nonheme iron, which is more sensitive to iron inhibitors, they often do not consume enough to maintain healthy blood-iron levels. This can cause pervasive weakness and even anemia.

Most nutritionists suggest that vegetarian and vegan dieters consume roughly twice the recommended amount of iron while greatly reducing their consumption of iron inhibitors.

The second group, the smaller one, who suffer from a range of other peripheral, diet-related problems are often not consuming enough of the nutrients that they would normally take in unknowingly on a diet that includes meat and dairy products. These nutrients include, for example, zinc, calcium, vitamin b, and riboflavin.

Some very recent studies have suggested that vegetarians also process certain types of foods with less efficiency because they consume different amounts and varieties of absorption inhibitors and enhancers.

Recent studies also suggest, however, that a vegetarian or vegan diet, when done right, is not only as healthful as a non-vegetarian diet, but it is also much more heart-healthy, and usually contains higher amounts of antioxidants.

What does this all mean for you as a prospective vegetarian? It means that eating a healthful vegetarian diet is not only a good alternative to your current diet, but it can also lower your chances of getting heart disease and cancer.

However, in order to eat a HEALTHFUL vegetarian diet, you must actually put in the time to research and plan, if you don’t, you most certainly will end up in one of the two groups as discussed above.

Healthy choices on a Vegan Diet

Decades of experience have shown that appropriate vegan diets support good health at all stages of life and reduce the risk of heart disease. This has been confirmed by independent scientific studies.

Like any other form of diet, some vegan diets are more nutritionally complete than others. White bread, hydrogenated margarine and chips qualify as a vegan meal, but too many such meals will remove the usual benefit of a vegan diet in reducing risk of heart disease. Bananas are a healthful food in moderation, but anyone trying to live on bananas alone is headed for deficiency in about ten important nutrients.

The starting principle for health is to eat a wide variety of plant foods, including plenty of strongly coloured vegetables and fruits. Each food has different strengths, so the fewer foods you eat the less likely it is that all your needs will be met. Vegetables and fruits provide plenty of many vital vitamins and minerals along with a host of other beneficial plant chemicals. In general, the stronger the colour the better. Dark green leaves such as kale and spring greens leave white cabbage, iceberg lettuce and cucumber in the shade.

Over-processed foods that have lost much of their nutrient content or have been transformed into unnatural and harmful forms should be used sparingly, if at all. Hydrogenating vegetable oils is one of the worst forms of processing as it produces unnatural trans-fats which have an even worse effect than ordinary saturated fat in raising cholesterol and increasing heart disease risk. Hydrogenated fat is found in most fast foods, hard margarines, doughnuts and biscuits, and in some vegan sausages and burgers. Prefer unprocessed foods and products stating that there is no hydrogenated fat. Refined grains should not be a major part of a vegan diet, but whole grains are associated with many health benefits. At the same time, especially for the very old or very young, it is important not to overtax the body with more fibre than it is comfortable with: some people will fare much better with brown rice rather than wheat as a main grain as it is lower in fibre and very rarely associated with food allergies or intolerances.

In conventional nutrition, animal products are seen as a key source of protein, iron, zinc and vitamin B12, while dairy products are seen as a key source of calcium. However, zinc and iron are found in useful amounts in many whole grains, nuts, seeds and legumes and vegans are no more likely to become anaemic than anyone else. Protein is found in adequate amounts in most plant foods: it is fairly low in fruit, potatoes and rice, but particularly high in legumes. With regard to calcium,100 grams of spring greens, kale, mustard greens or Chinese cabbage provide about the same amount of retained calcium as a cup of cow's milk. If you eat a lot of these vegetables, you can be confident about your bone health. If you totally avoid such vegetables, two cups of fortified soya milk (about 300 milligrams calcium per cup) would be adequate. It is probably best to use both, as each has other benefits as well as calcium: the greens provide folate, vitamin K and vitamin C and the fortified soya milk provides protein in a particularly healthful form, usually together with vitamins B12 and D. One large serving of calcium-rich dark green vegetables and a cup of fortified soya milk per day is an excellent foundation. Along with plenty of other vegetables and fruits and unrefined grains, you can be confident that such a diet is providing most nutrients in abundance, including intakes of vitamin C, vitamin K, folate, potassium and magnesium greatly exceeding most omnivorous diets.

A very few nutrients need more specific consideration to ensure optimal intakes. If you don't use fortified soya milk, you should include some other food fortified with B12 each day or take a supplement. B12 is not reliably available from modern unfortified plant foods in the amounts required for optimal health, so take no chances: use fortified foods or supplements and make sure you get at least 3 micrograms per day.  For further information see our B12 information sheet.

Certain other nutrients are best provided by specific plant foods: 

Iodine is provided by iodised salt in many countries, but for most people in Britain and Ireland the main source is dairy produce because iodine is routinely added to cattle feed and also used to treat udder infections in dairy cattle. Iodine can be readily obtained from kelp (about 15 grams spread over a year, or two kelp tablets a week, is about right). Low iodine intake can cause hypothyroidism leading to tiredness, skin problems, tingling sensations and elevated cholesterol. For more details see our Iodine information sheet.

Selenium intake can be conveniently assured by 100 grams of Brazil nuts per month. Omega-3 fatty acids can be boosted by a teaspoon of flaxseed oil (culinary linseed oil) per day. In the UK winter, the body cannot make vitamin D from sunlight and it may be beneficial for bone health to include about 5 micrograms of vitamin D2 in your daily diet. This can be obtained from about 10 grams of dried shitake mushrooms or from fortified foods or supplements. For more details see our vitamin D information sheet.

Kelp, Brazil nuts and flaxseed oil are highly concentrated sources of nutrients, so taking more than double the suggested amount is not recommended: more is not better.

If following a raw food diet, it is vital to include a B12 supplement as no fortified foods will be consumed and B12 deficiency is common in raw food vegans not using supplements. A diet based on modern cultivated fruits (a pale shadow of the wild fruits eaten by our ape cousins) is not nutritionally adequate. At least 500 grams per day of dark green leafy vegetables or broccoli and at least 50 grams per day of nuts and seeds would need to be added to improve nutritional content. For more details see our 'Healthy choices on raw vegan diets' information sheet.

The Vegan Society recommends a highly varied diet including both cooked and raw foods as the proven basis for vegan health, particularly for infants.

Further information can be obtained from Plant Based Nutrition and Health by Stephen Walsh or Becoming Vegan by Brenda Davis and Vesanto Melina.  These and other books can be obtained from the Vegan Society, as can Liz Cook's useful and attractive nutrition wall chart. The Vegan Society also produces many useful information sheets on a wide range of subjects.

Vegan Diet for Toddlers & School-aged children

Toddlers

Toddlers and preschoolers (children from age 1 to 5) are notorious for strong food preferences, and vegan children are no exception. Raising a child on a vegetarian diet does not assure that the child will like all plant-based foods. Vegan toddlers can have the same dietary issues as omnivore toddlers such as a dislike of vegetables and/or selective eating habits. Practical information for vegetarian families with picky eaters has been published elsewhere.

Young children need more than three meals a day. Nutritious snacks consisting of the same foods that would be served at meals-beans, grains, fruits and vegetables- add significantly to the nutrient intake of the vegan child. Many vegan toddlers are still nursing, which aids in the intake of calcium, protein and other nutrients.

A common misconception is that vegan children will have poor growth. The FARM study examined a vegan community in Tennessee. A sample of 404 children, vegan from birth, was slightly shorter than controls at age 1 to 3, and was comparable in height at age 10. Studies of British vegan (non-macrobiotic) children showed they were taller than controls, and weighed slightly less.

School-aged children

Many school-aged children (ages 5 to 12) have been following a vegan diet from birth. However, it is becoming more common for children as young as 7 or 8 years old to select this diet for themselves.

School snacks and lunches will probably need to be brought from home, as school lunches may have limited vegan choices. However, schools may offer juices, vegetables, fruits, dairy free breads, baked potatoes and even bean burritos on occasion.

While some people express concern that children who are vegan may find the diet socially difficult, that is not necessarily the case. Many children avoid food items for religious reasons or food allergies/intolerances, not to mention simply disliking the food.

Source : http://vndpg.org/articles/Vegan-Diets-For-Children.php

Vegan Diet for Infancy

Dietary guidelines for infancy (birth to age 12 months) suggest all children spend most of infancy on a vegetarian, if not vegan diet, as meat is the last food group to be introduced.

Breastfeeding is the recommended feeding method for infants. Assuming nutrient intake is adequate, the milk produced by vegan mothers is nutritionally comparable to non-vegetarian mothers. Breastfeeding rates among vegetarians are much higher than in the general population; breastfeeding rates above 95% in a vegan population have been reported. In the US, 39% of infants in the general population are still being breastfed at age 6 months while studies examining vegan children showed most were breastfed well into the second year of life. Breastfed infants of well-nourished vegetarian mothers grow and develop normally.

Current research indicates that only newly absorbed (as opposed to the mother's reserves) vitamin B12 is passed through the breast milk. Reliable daily sources of vitamin B12 for nursing mothers are fortified meat analogs, fortified cereals, and fortified soymilk. Vegetarian Support Formula nutritional yeast or a supplement must be maintained throughout the nursing period.

Vegan infants who are not breastfed should receive soy-based infant formula until at least the first birthday. Soy or other "milks" are not suitable substitutes for infant formula. Soy infant formulas support normal growth in infants.

Solid foods should be added to the diet in accordance with accepted infant feeding guidelines, which generally suggest starting solids during the middle of the first year of life. Usually iron fortified infant cereal is the first food introduced, followed by vegetables, fruits and then protein foods. Individual food items should be introduced gradually and in small amounts. Parents should proceed with caution when introducing solid foods to the infants diet. Commonly identified vegan food allergens are wheat, peanuts, tree nuts, and soybeans. Refer to pediatric guidelines for the introduction of known food allergens, particularly if a family allergy history exists.

Source : http://vndpg.org/articles/Vegan-Diets-For-Children.php

Vegetarian Diets and Cancer Prevention

By Satnam Sekhon, BHE, RDN
Nutrition Consultant, British Columbia Cancer Agency, Vancouver, BC, Canada

Although vegetarianism is relatively new in North America, it has existed in Asia for centuries, especially in followers of religions such as Hinduism and Buddhism. In the 19th century, North Americans chose to become vegetarian primarily for spiritual and moral reasons. As the scientific research linking nutrition and health started to become apparent, and with the discovery of vitamins in fruits and vegetables in the early 20th century, the public developed the perception that vegetarian diets were healthy. Most research on vegetarianism has been done in the past 30 years, mostly in developed countries looking at the association between vegetarianism and nutritional deficiencies.

There are many reasons other than religion for choosing a vegetarian diet. They include health benefits, the belief that it improves athletic performance, and political, social, ecological and ethical reasons. Many adolescents adopt a vegetarian lifestyle because of concerns about animal welfare, as well as concerns about their own weight. Just as there are many reasons for becoming vegetarian, so are there many degrees to which animal foods are avoided. In other words, not all vegetarians eat the same way. The new terms being used for semi-vegetarianism are new wave, quasi, partial and transitional. Such individuals do not strictly follow lacto-ovo or vegan diets but largely exclude meat and animal products. This may or may not include poultry, fish or seafood. The danger is that, with inadequate knowledge, they may not include more plant-based proteins, such as beans and lentils and nutrientrich greens at the same time that they exclude animal products. Some may still have a diet that is high in saturated fat from large amounts of high-fat dairy products and eggs. Donovan and Gibson noted that lacto-ovo and semi-vegetarian adolescent females had energy intakes less than two-thirds of Canadian recommendations and concluded that they were more at risk for nutrient inadequacies than those following omnivorous diets.

A special exposure group used in diet and cancer prevention studies has been Seventh-Day Adventists (SDA). The SDA Church is a Protestant denomination comprising over 10 million members worldwide. This group practices a temperate and healthy lifestyle, abstaining from alcohol, tobacco, and other harmful drugs. Many are lacto-ovo-vegetarians, believing that flesh food and shellfish are better omitted from the ideal diet.

It is the opinion of this author that increasing numbers of cancer survivors are also adopting semi-vegetarian diets and healthy lifestyles post-treatment, as seen in counseling sessions, but there is little research to confirm this.

Over the last decade, we have seen the results of long-term studies comparing cancer rates among vegetarian groups and the general public in various countries. An observational cohort study of approximately 11,000 British subjects was conducted by Key et al to investigate the association of dietary habits with mortality in a cohort of vegetarians and other health-conscious people. Diet was assessed using a short questionnaire that asked participants if they smoked and were vegetarian (this was not defined further) and to record their usual frequency on six dietary factors. The investigators noted that 62% of the participants considered themselves vegetarian. The cancer standardized mortality ratio (SMR) is the observed number of incidents of cancer that have occurred after the start of a study in comparison with the expected number of incidents, which is usually acquired from age-specific rates of the general population. Key et al concluded the SMR for all malignant neoplasm was 0.50 for men and 0.76 for women, indicating a significantly lower incidence of cancer in the vegetarian groups.

The vegetarian population demonstrated an all cancer mortality rate 50% that of the general population for men and 76% for women. The SMRs were reduced for cancer of the stomach, large intestine, rectum, pancreas, lung, and bladder, but slightly increased for the prostate. Daily consumption of fresh fruit was associated with a reduced mortality from all cancers combined. Limitations of this study are that the dietary habits did not differentiate by type of vegetarianism as that may have changed during the 17-year follow- up. Also, the questionnaire did not include all food groups and other health-related behaviors, such as exercise and past smoking habits.

Cancer incidence was monitored by Mills et al in a population of approximately 34,000 non-Hispanic white Seventh-Day Adventists in California between 1976 and 1982 and compared with a similar group of whites in Connecticut. Relative risks were calculated using data obtained from a detailed lifestyle questionnaire. The SMR for all cancers was 0.73 for men and 0.92 for women, indicating a significantly lower risk of developing cancers at most of the major cancer sites (buccal cavity, stomach, lung, pancreas, rectum, bladder, and large intestine). Surprisingly, the SMRs for prostate and gynecological cancer were 1.25 and 1.6, respectively. The authors attribute this to Seventh-Day Adventists possibly taking advantage of preventive medical measures and higher use of hormone replacement therapy in this population.

Frentzel-Beyme and Chang-Claude assessed mortality and morbidity risks as related to nutritional status of moderate (eat fish or meat occasionally) and strict (avoid fish and meat completely) vegetarians in a total cohort of 1904 self-identified vegetarians in Germany. The questionnaire collected information on dietary habits including alcohol consumption, smoking habits, physical activity, previous medical history, and socioeconomic characteristics. The followup period was 11 years and the SMR for all cancers was 0.48 for men and 0.74 for women. The SMR was lower for cancer of the intestinal system, stomach, and colon. Cancer mortality was most strongly associated with duration of vegetarian status (20 years or more of a vegetarian lifestyle decreased cancer mortality by more than 50%) and moderate vegetarians appeared to be at lower risk for cancer. In the author?s opinion, the influence of other factors such as health-conscious behavior and a healthy lifestyle seem to indicate stronger effects than nutrition itself and this may partly explain the generally better health of moderate vegetarians.

In another British study, Thorogood et al investigated the health consequences of a vegetarian diet in approximately 6000 non-meat-eaters and 5000 meat-eating controls. Each participant completed a questionnaire concerning diet, lifestyle factors, medical history, and body mass index. Approximately 95% of the non-meat-eaters were lactoovo vegetarians (who may have eaten meat or fish once a week) or strict vegans. Recruitment of participants took place through advertisements or word of mouth and the participants in turn recruited friends or relatives as the controls. After 12 years of follow-up, non-meat-eaters had significantly lower SMRs for cancer compared to meat eaters (0.50 and 0.80, respectively). A 40% reduction in cancer mortality was observed due to diet, and it did not appreciably change when adjusted for smoking, body mass index, and social class. A limitation of this study is a potential bias of the participants. The investigators did not differentiate between different types of vegetarians but simply grouped the participants as non-meateaters (although this was not the objective of the study). They concluded that the protective effect of diet was large, but the data do not provide justification for encouraging meat-eaters to change to a vegetarian diet.

A review article looking at the association between vegetarianism, dietary fiber, and gastrointestinal (GI) disease concluded that vegetarians have a lower incidence of GI cancer. The authors state the benefits of a vegetarian life-style may be conferred on non-vegetarians by eating a carefully planned non-vegetarian diet consisting of increased fruit, vegetables, and fiber.

Conclusion

There are many reasons that it is difficult to demonstrate a direct causal relationship between vegetarian diets and reduced cancer incidence based on current research. These include long latency periods for cancers, the presence of other lifestyle factors (smoking, exercise) and known risk factors (fat in red meat, cooking methods), as well as the possible interrelationship among these factors. Also, the definition of ?vegetarian diets? in the literature is inconsistent. Nevertheless, a comprehensive review by Steinmetz and Potter concluded that the scientific evidence regarding a protective role for vegetable and fruit consumption in cancer prevention is generally consistent. Active research indicates that it is not only the vitamins, minerals, or fiber that make plant foods beneficial to health, but the phytochemicals found in these food as well. As a result, it is difficult to conclude whether it is the decrease in meat and/or fat, the increase in fruit and vegetables, or other lifestyle factors that provide the beneficial effect in vegetarians; most likely they all play a role.

It is reasonable to conclude that vegetarians have a reduced incidence of cancer in comparison to the general population, but it is not know to what extent vegetarian diets can play a role. A well-planned vegetarian diet can be a healthy choice and may reduce the risk of certain types of cancer, but it is important to include a wide array of foods for maximum benefit. A healthy diet including small amounts of lean meats and animal products and a high consumption of plant-based foods can also be a healthy alternative. Dietitians should help clients to choose the diet that works best with their lifestyle and promote other positive lifestyle factors, such as incorporation of regular physical activity and maintaining an appropriate weight.

Why People Should Go Veg?

People are drawn to vegetarianism by all sorts of motives. Some of us want to live longer, healthier lives...

People are drawn to vegetarianism by all sorts of motives. Some of us want to live longer, healthier lives or do our part to reduce pollution. Others have made the switch because we want to preserve Earth's natural resources or because we've always loved animals and are ethically opposed to eating them.

Thanks to an abundance of scientific research that demonstrates the health and environmental benefits of a plant-based diet, even the federal government recommends that we consume most of our calories from grain products, vegetables and fruits. And no wonder: An estimated 70 percent of all diseases, including one-third of all cancers, are related to diet. A vegetarian diet reduces the risk for chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer.

Why go veg? Chew on these reasons:

You'll ward off disease. Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in nonvegetarians, says Joel Fuhrman, MD, author of Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume no animal fat and less cholesterol and instead consume more fiber and more antioxidant-rich produce—another great reason to listen to Mom and eat your veggies!

You'll keep your weight down. The standard American diet—high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates—is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention (CDC) and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes. A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.

You'll live longer. If you switch from the standard American diet to a vegetarian diet, you can add about 13 healthy years to your life, says Michael F. Roizen, MD, author ofThe RealAge Diet: Make Yourself Younger with What You Eat. "People who consume saturated, four-legged fat have a shorter life span and more disability at the end of their lives. Animal products clog your arteries, zap your energy and slow down your immune system. Meat eaters also experience accelerated cognitive and sexual dysfunction at a younger age."

Want more proof of longevity? Residents of Okinawa, Japan, have the longest life expectancy of any Japanese and likely the longest life expectancy of anyone in the world, according to a 30-year study of more than 600 Okinawan centenarians. Their secret: a low-calorie diet of unrefined complex carbohydrates, fiber-rich fruits and vegetables, and soy.

You'll build strong bones. When there isn't enough calcium in the bloodstream, our bodies will leach it from existing bone. The metabolic result is that our skeletons will become porous and lose strength over time. Most health care practitioners recommend that we increase our intake of calcium the way nature intended— through foods. Foods also supply other nutrients such as phosphorus, magnesium and vitamin D that are necessary for the body to absorb and use calcium.

People who are mildly lactose-intolerant can often enjoy small amounts of dairy products such as yogurt, cheese and lactose-free milk. But if you avoid dairy altogether, you can still get a healthful dose of calcium from dry beans, tofu, soymilk and dark green vegetables such as broccoli, kale, collards and turnip greens.

You'll reduce your risk of food-borne illnesses. The CDC reports that food-borne illnesses of all kinds account for 76 million illnesses a year, resulting in 325,000 hospitalizations and 5,000 deaths in the United States. According to the US Food and Drug Administration (FDA), foods rich in protein such as meat, poultry, fish and seafood are frequently involved in food-borne illness outbreaks.

You'll ease the symptoms of menopause. Many foods contain nutrients beneficial to perimenopausal and menopausal women. Certain foods are rich in phytoestrogens, the plant-based chemical compounds that mimic the behavior of estrogen. Since phytoestrogens can increase and decrease estrogen and progesterone levels, maintaining a balance of them in your diet helps ensure a more comfortable passage through menopause. Soy is by far the most abundant natural source of phytoestrogens, but these compounds also can be found in hundreds

of other foods such as apples, beets, cherries, dates, garlic, olives, plums, raspberries, squash and yams. Because menopause is also associated with weight gain and a slowed metabolism, a low-fat, high-fiber vegetarian diet can help ward off extra pounds.

You'll have more energy. Good nutrition generates more usable energy—energy to keep pace with the kids, tackle that home improvement project or have better sex more often, Michael F. Roizen, MD, says in The RealAge Diet. Too much fat in your bloodstream means that arteries won't open properly and that your muscles won't get enough oxygen. The result? You feel zapped. Balanced vegetarian diets are naturally free of cholesterol-laden, artery-clogging animal products that physically slow us down and keep us hitting the snooze button morning after morning. And because whole grains, legumes, fruits and vegetables are so high in complex carbohydrates, they supply the body with plenty of energizing fuel.

You'll be more "regular." Eating a lot of vegetables necessarily means consuming more fiber, which pushes waste out of the body. Meat contains no fiber. People who eat lower on the food chain tend to have fewer instances of constipation, hemorrhoids and diverticulitis.

You'll help reduce pollution. Some people become vegetarians after realizing the devastation that the meat industry is having on the environment. According to the US Environmental Protection Agency (EPA), chemical and animal waste runoff from factory farms is responsible for more than 173,000 miles of polluted rivers and streams. Runoff from farmlands is one of the greatest threats to water quality today. Agricultural activities that cause pollution include confined animal facilities, plowing, pesticide spraying, irrigation, fertilizing and harvesting.

You'll avoid toxic chemicals. The EPA estimates that nearly 95 percent of the pesticide residue in the typical American diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic, lead, cadmium) that can't be removed through cooking or freezing. Meat and dairy products can also be laced with steroids and hormones, so be sure to read the labels on the dairy products you purchase.

You'll help reduce famine. About 70 percent of all grain produced in the United States is fed to animals raised for slaughter. The 7 billion livestock animals in the United States consume five times as much grain as is consumed directly by the American population. "If all the grain currently fed to livestock were consumed directly by people, the number of people who could be fed would be nearly 800 million," says David Pimentel, professor of ecology at Cornell University. If the grain were exported, it would boost the US trade balance by $80 billion a year.

You'll spare animals. Many vegetarians give up meat because of their concern for animals. Ten billion animals are slaughtered for human consumption each year. And, unlike the farms of yesteryear where animals roamed freely, today most animals are factory farmed—crammed into cages where they can barely move and fed a diet tainted with pesticides and antibiotics. These animals spend their entire lives in crates or stalls so small that they can't even turn around. Farmed animals are not protected from cruelty under the law—in fact, the majority of state anticruelty laws specifically exempt farm animals from basic humane protection.

You'll save money. Meat accounts for 10 percent of Americans' food spending. Eating vegetables, grains and fruits in place of the 200 pounds of beef, chicken and fish each nonvegetarian eats annually would cut individual food bills by an average of $4,000 a year.

Your dinner plate will be full of color. Disease-fighting phytochemicals give fruits and vegetables their rich, varied hues. They come in two main classes: carotenoids and anthocyanins. All rich yellow and orange fruits and vegetables—carrots, oranges, sweet potatoes, mangoes, pumpkins, corn—owe their color to carotenoids. Leafy green vegetables also are rich in carotenoids but get their green color from chlorophyll. Red, blue and purple fruits and vegetables—plums, cherries, red bell peppers—contain anthocyanins. Cooking by color is a good way to ensure you're eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.

It's a breeze. It's almost effortless these days to find great-tasting and good-for-you vegetarian foods, whether you're strolling the aisles of your local supermarket or walking down the street at lunchtime. If you need inspiration in the kitchen, look no further than the Internet, your favorite bookseller or your local vegetarian society's newsletter for culinary tips and great recipes. And if you're eating out, almost any ethnic restaurant will offer vegetarian selections. In a hurry? Most fast food and fast casual restaurants now include healthful and inventive salads, sandwiches and entrées on their menus. So rather than asking yourself why go vegetarian, the real question is: Why haven't you gone vegetarian?

10 Tips for Following a Vegetarian Diet

Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calories needs. Follow the Dietary Guideline for Americans food group recommendations for your age, sex and activity level to get the right amount and the variety for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc and vitamin B12.

1. Think about protein
Your protein needs can easily be met by eating a variety of plant-based foods. Sources of proteins for vegetarians include beans, nuts, peas, and soy products (tofu, tempe, veggie burgers). Build meals around protein source that are naturally low in fat, such as beans, lentils, and rice.

2. Bone up on source of calcium
Calcium is used for building bones and teeth. Sources of calcium for vegetarian include fortified breakfast cereals*(this is generally refer to USA residents only), soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark-green leafy vegetables (collard green, turnip greens, bok choy, mustard greens). These foods are usually low in fat and do not contain cholesterol naturally.

3 Make simple changes
Many dishes can be made vegetarian-pasta primavera, pasta with marinara, or presto sauce, veggie pizza, vegetable lasagna, tofu-vegetables stir fry, bean burritos, etc. These changes can increase vegetable intake and cut saturated fat and cholesterol intake.

4. Enjoy a cook out
For barbecues, try veggie or "garden" burgers, soy hot dogs, marinated tofu or tempe or veggie kabobs. Grilled veggies are great, too!

5. Include beans, and peas
Because of their high nutrient content, consuming dry beans and peas is recommended for everyone, vegetarians and non-vegetarian alike. Enjoy some beans and rice…or maybe a three bean salad or split pea soup.

6. Try different veggie versions
A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers, try veggie burgers.

7. Make some small changes at restaurants.
Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.

8. Nuts make great snacks.
Choose nuts*(use unsalted) as snack, on salads in main dishes. Use nuts to replace meat or poultry. Add walnuts or pecans to a green salad instead of cheese or meat.

9. Get your vitamin E
To help meet vitamin E recommendations, choose specific nut and seed choices more often—sunflower seeds, almonds, and hazelnuts (filberts). These are among the best sources of vitamin E in the Meat and Bean Food Group. *(they are referring to the Protein group)

10 choose fats wisely
Fatty acid that are necessary for health are called "essential fatty acid." Choose excellent source of these, such as some nuts (walnuts) and seeds (flax seeds). Make a waldorf salad, with apples, celery, walnuts and low-fat dressing.