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VEGETARIANISM
Description
Vegetarianism is the practice of a diet that
excludes all animal flesh, including
poultry, game, fish, shellfish and focuses
on plants for food. These include fruits,
vegetables, dried beans and peas, grains,
seeds and nuts.
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
Statistical studies
show the following:
Approximately 3% of Americans are
vegetarians with women vegetarians
outnumbering men vegetarians.
Types
Ovo-lacto Vegetarinism: Does not eat meat,
fish or poultry, but will eat eggs, dairy
and honey
Lacto Vegetarianism: Does not eat meat, fish,
poultry or eggs, but will eat dairy and
honey
Ovo-Vegetarianism: Does not eat meat, fish,
poultry, or dairy, but will eat eggs and
honey
Veganism: Does not eat meat, fish, poultry,
eggs, dairy or honey
Raw Vegan Diet: comprise three key food
groups: sweet fruit such as bananas and
oranges, high-fat plants such as olives,
avocados, hazelnuts and macadamias and green
leafy vegetables such as broccoli lettuce,
kale and spinach
Questions to ask the
expert
How many vegetarians
they have counseled
How
frequently do they see vegetarian
clients
Certificates and Licenses
References
General Tips
Build meals around
protein sources that are naturally low in
fat, such as beans, lentils, and rice. Dont
overload meals with high-fat cheeses to
replace the meat.
Drink
calcium-fortified soy-based beverages which
can provide calcium in amounts similar to
milk. They are usually low in fat and do not
contain cholesterol.
Many foods that
typically contain meat or poultry can be
made vegetarian. This can increase vegetable
intake and cut saturated fat and cholesterol
intake.
Consider the following:
pasta primavera or
pasta with marinara or pesto sauce
veggie pizza
vegetable lasagna
tofu-vegetable stir
fry
vegetable lo mein
bean burritos or
tacos
For breakfast, try
soy-based sausage patties or links.
Add vegetarian meat
substitutes to soups and stews to boost
protein without adding saturated fat or
cholesterol. These include tempeh (cultured
soybeans with a chewy texture), tofu, or
wheat gluten (seitan).
For barbecues, try
veggie, garden, soy or rice burgers, soy hot
dogs, marinated tofu or tempeh, and veggie
kabobs.
Make bean or lentil
burgers, or pita halves with falafel (spicy
ground chick pea patties).
Substitute cheese
for soy.
List of Products &
Services
Books
The New Becoming Vegetarian: The Essential
Guide To A Healthy Vegetarian Diet
by Vesanto Melina and Brenda Davis
(Paperback
- Aug 2003)
Being Vegetarian for Dummies
by Suzanne Havala
(Paperback
- Mar 27, 2001)
101 Reasons Why I'm A Vegetarian
by Pamela Rice
(Paperback
- Oct 30, 2004)
The Perfectly Contented Meat-Eater's Guide
to Vegetarianism: A Book for Those Who
Really Don't Want to Be Hassled About Their
Diet
by Mark Warren Reinhardt
(Paperback
- Mar 1998)
Student's Vegetarian Cookbook, Revised:
Quick, Easy, Cheap, and Tasty Vegetarian
Recipes
by Carole Raymond
(Paperback
- Jun 24, 2003)
Vegetarian Meals For People On-The-Go : 101
Quick & Easy Recipes
by Vimala Rodgers
(Hardcover
- May 1, 2002)
Judaism and Vegetarianism
by Richard H. Schwartz
(Paperback
- Feb 2001)
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