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From: Marie Oser (
Subject:         healthy veg diets Re: New Vegetarian
Date: September 27, 2008 at 11:03 pm PST

In Reply to: New Vegetarian posted by Kelsey on September 20, 2008 at 1:36 pm:

A vegetarian diet derived from a wide variety of whole grains, legumes, vegetables and fruits, nuts and seeds will provide more than adequate nutrition.
The following is excerpted from:
“The Enlightened kitchen,” John Wiley & Sons, Inc.
© Marie Oser, 2002

The adequate amounts of protein needed to maintain body tissue, can be easily satisfied on a vegetarian diet. Each day include: five or more servings of grains, three or more servings of vegetables, and two to three servings of legumes.

With proper nutrition, our bodies can make most of the different amino acids, but there are eight “essential” amino acids, which cannot be synthesized by our bodies and must be obtained from dietary sources. It is a common misconception that essential amino acids are only available in animal products. A variety of legumes, grains, and vegetables can also provide all of the essential amino acids that the body requires.

The following is excerpted from:
“More Soy Cooking,” John Wiley & Sons, Inc.
© Marie Oser, 2000
Soybeans contain all three of the macronutrients required for good nutrition: complete protein, carbohydrates and fats, as well as vitamins and minerals, including calcium, folic acid and iron. Soybeans are the only vegetable that contains complete protein, providing all eight amino acids in the amounts needed for human health. The amino acid pattern of soy is virtually identical to that of meat, milk and egg products.

Please click the below captioned link for further information and good luck with it.

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