Vegetarianism in a Nutshell
Reprinted from The Vegetarian Resource Group
Vegetarians do not eat meat, fish, and poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather. Among the many reasons for being a vegetarian are health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Limit your intake of sweets and fatty foods.
Many people become vegetarian instantly. They totally give up meat, fish and poultry overnight. Others make the change gradually. Do what works best for you.
Being a vegetarian is as hard or as easy as you choose to make it. Some people enjoy planning and preparing elaborate meals, while others opt for quick and easy vegetarian dishes.
Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough "essential amino acids." (See Position of The American Dietetic Association: Vegetarian Diets, JADA, March, 1988, and "A Vegetarian Sourcebook" by Keith Akers, Vegetarian Press, 1993.)
Good protein sources are: lentils, tofu, low-fat dairy products, nuts, seeds, tempeh, peas... Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to protein intake.
Good iron sources are: dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit are all good sources of iron. To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as citrus fruit or juices, tomato, or broccoli. Cooking food in iron cookware also adds to iron intake.
Good calcium sources are: collard greens, broccoli, kale, low fat dairy products, turnip greens, tofu prepared with calcium, and fortified soy milk all contain high quantities of calcium.
The adult recommended intake for vitamin B12 is very low. Vitamin B12 comes primarily from animal-derived foods. A diet containing dairy products or eggs provides adequate vitamin B12. Fortified foods, such as Nutri-Grain, some brands of nutritional yeast, or some soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Tempeh and sea vegetables may contain vitamin B12, but their content varies and may be unreliable. To be on the safe side, if you are one of the few people who do not consume dairy products, eggs, or fortified foods regularly, you can take a non-animal derived supplement. Much research still needs to be done on vitamin B12 needs and sources.
According to The American Dietetic Association, vegetarian diets can meet all nitrogen needs and amino acid requirements for growth. A vegan diet, to be on the safe side, should be well planned, and probably include fortified soy milk.
Common vegetarian foods: macaroni and cheese, spaghetti, cheese pizza, eggplant parmesan, vegetable soup, pancakes, oatmeal, grilled cheese, bean tacos and burritos, vegetable lo mein, French toast, French fries, vegetable pot pie, fruit shakes, bread, yogurt, cheese lasagna, peanut butter and jam, fruit salad, corn flakes...
Some vegetarians also eat: tofu, tempeh, bulgur, lentils, millet, tahini, falafel, nutritional yeast, whole wheat flour, wheat germ, sprouts, chickpeas, tamari, kale, collards, carrot juice, barley, rice cakes, carob, split peas, kidney beans, soy burgers, kiwi fruit, papaya, blintzes, curry, nut loaf...
Vegetarian diets may be lower in fat than typical American diets. However, for those people who need to be particularly cautious about the fat in their diet, below are tips for reducing fat. Extremely low-fat diets are not appropriate for everybody, especially children and pregnant women.
Saute in water instead of oil. You can use soy lecithin sprays or rub a little oil on the pan using a paper towel.
You can use half the amount of oil, or even less, called for in most recipes. The missing oil can be just omitted, or replaced by juice, or juice concentrate to make the item sweeter, or simply substitute water.
Remember: Only animal products (including dairy and eggs) contain cholesterol. Vegetable products do not contain any cholesterol. However, some vegetable products, such as coconut and palm oil, are high in saturated fat and may raise blood cholesterol levels.
Any of the following can be used to replace eggs:
The following can be used as dairy substitutes in cooking:
The following can be used as meat substitutes in soups and stews:
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