Vegetarian Foods: Powerful Tools for Health.

A vegetarian menu is a powerful and pleasurable way to achieve good health. The vegetarian eating pattern is based on a wide variety of foods that are satisfying, delicious, and healthful.

Vegetarians avoid meat, fish, and poultry. Those who include dairy products and eggs in their diets are called lacto-ovo vegetarians. Vegans eat no meat, fish, poultry, eggs, or dairy products. While there is a considerable advantage to a lacto-ovo vegetarian pattern, vegan diets are the most healthful of all, reducing risk of a broad range of health concerns.

A Healthy Heart
Vegetarians have much lower cholesterol levels than meat eaters, and heart disease is less common in vegetarians. The reasons are not hard to find. Vegetarian meals are typically low in saturated fat and usually contain little or no cholesterol. Since cholesterol is found only in animal products such as meat, dairy, and eggs, vegans consume a cholesterolfree diet.

Lower Blood Pressure
An impressive number of studies, dating back to the early 1920s, show that vegetarians have lower blood pressure than nonvegetarians. In fact, some studies have shown that adding meat to a vegetarian diet raises blood pressure levels rapidly and significantly. A vegetarian diet also reduces sodium intake: When patients with high blood pressure begin a vegetarian diet, many are able to eliminate the need for medication.

Controlling Diabetes
The latest studies on diabetes show that a vegetarian diet high in complex carbohydrates and fiber (which are found only in plant foods) and low in fat is the best dietary prescription for controlling diabetes. A diet based on vegetables, legumes, fruits, and whole grains, which is also low in fat and sugar, can lower blood sugar levels and often reduce or even eliminate the need for medication. Since individuals with diabetes are at high risk for heart disease, avoiding fat and cholesterol is important, and a vegetarian diet is the best way to do that. ...

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PDF format, 1.05MB, 19Pages.

THE VEGETARIAN STARTER KIT is published by the Physicians Committee for Responsible Medicine and Vegetarian Times magazine. Contact PCRM at 5100 Wisconsin Ave., N.W., Suite 400, Washington, DC 20016, 202-686-2210. PCRM consists of approximately 6,000 physicians and 100,000 lay members. PCRM promotes nutrition, preventive medicine, ethical research practices, and compassionate medical policy.

THE VEGETARIAN STARTER KIT is not intended as individual medical advice. Persons with medical conditions or who are taking medications should discuss any diet and lifestyle changes with their health professional.

Readers are welcome to reproduce articles from this publication for personal or educational use without additional permission. Material should not be reproduced for resale. © PCRM and Vegetarian Times, 2007. Visit PCRM’s Web site: pcrm.org.

Contents:

THE WHYS AND HOWS
Vegetarian Foods 2
The Protein Myth 4
Calcium in a Plant-based Diet 6
What About Milk? 7
The New Four Food Groups 8
Achieving and Maintaining a Healthy Weight 10
Vegetarian Diet for Pregnancy 11
Vegetarian Diets for Children 12

TIPS FOR VEGETARIAN DIETS
The 3-Step Way to Go Veg 3
Tips for Making the Switch 4
Egg Free! 5
Dairy Free! 7
The Veganizer 10
Daily Meal Planning 13

LOW-FAT RECIPES
Recipes for Health 14

Visit Vegetarian Times Magazine Website

Vegetarian Times has been at the epicenter of the green movement for the past 30 years, and sustainability has always been one of our core values. As a media company, we have given a great deal of thought to exploring options that reduce our footprint.

Each issue of Vegetarian Times includes:

    * Menus and recipes for delicious, healthy meals
    * Diets go Veg -- how to adapt low-carb and other diet trends
    * Recipe makeovers that remove the fat (and guilt) from your favorite dishes
    * Fast and easy recipes that fit your short-order lifestyle
    * The lastest health and fitness trends
    * FastTips on living a life that's good for you AND the planet

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