The Vegetarian Diet - oftentimes Asked Questions

What foods do lacto-vegetarians eat?
Lacto-vegetarians eat dairy products, such as yogurt, butter, and milk, along with fruits, grains, vegetables, nuts, seeds, and legumes (beans, lentils, etc.).

Can I and my children get adequate protein if we become vegetarian?
It is very easy, if one eats a reasonably discrete diet, to get plenty of protein. Milk is a perfect protein, which means that it contains all the principal amino acids. Other foods such as beans, grains, soy products, fruits, and vegetables, contribute varying amounts of amino acids. Meat substitutes made with high ability vegetable protein are now widely ready in supermarkets and natural food stores.

Vegetarian Dishes

How can I get a substantial, satisfying meal as a vegetarian?
Whole grains, beans, vegetables, and fruit contain involved carbohydrates which contribute optimum vigor and a feeling of satisfaction. When adjusting to the vegetarian diet, it is best to substitute high ability vegetarian protein for the meat part of the meal. Make a list of filling, nutritious vegetarian items that appeal to you and rotate them into your diet. Either use ready mock-meat substitutes or try new recipes. Since vegetarianism has become so popular, there are hundreds of vegetarian cookbooks on the market. They are ready for a range of ethnic preferences: low-fat and specialty diets, vegetarian teens, spicy needs, quick-and-easy recipes for those on-the-go, epicurean meals, etc. We recommend Vegetarian Creations by Sk Publications. This book was industrialized with the new vegetarian in mind as well as the experienced vegetarian cook. It has exquisite kitchen-tested recipes that can be used for entrees, side dishes, breads, soups, appetizers, desserts, salads, and more.

Are vegetarians verily healthier?
Not only are they healthier, but study shows that their ability of life is better. An excess of protein, which is coarse in Western meat-centered diets, can put a strain on the liver, kidneys, and digestive system. Meat is also high in saturated fat and cholesterol, both of which impact cardiovascular disease. One of the unique benefits of a vegetarian diet is a confidence on natural grains and vegetables, which in turn reduces the risks of colon cancer and diverticulosis.

The director of the famous Framingham Heart Study (1990) concluded: "Some citizen scoff at vegetarians, but vegetarians have a fraction of our heart attack rate and they have only 40 percent of our cancer rate ... On the average, they outlive other men by about six years, and they outlive other women by about three years." Dietary cholesterol is found only in foods of animal origin. The U.S. Surgeon general recommends that the communal reduce its consumption of saturated fat and cholesterol, and "increase consumption of whole grain foods, cereal products, vegetables, and fruits." (Sources: Science, Feb. 1974, pg. 416, and Burkitt, D., British curative Journal, 1:274, 1973; National study Council, Recommended Dietary Allowances, 9th ed., p.46. British Journal of Urology, 51:427, 1979)

An spicy note: The most coarse cause of death in the United States is heart disease. The risk of death from a heart attack for the average American male is 50%. The risk of death from heart attack for an American male who consumes no meat is 15%. (Source: Journal of the American curative Association, 215; 1617, 1971)

The Vegetarian Diet - oftentimes Asked Questions

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