Download Feed It, Don`t Eat It!

There are many reasons why people
decide to eliminate meat and animal products
from their diet. Economically, people express the
philosophical viewpoint that the consumption of
meat is expensive, part of a conscious simple
living strategy or just because of necessity. In
the developing world, where large numbers of
poor people might not be averse to eating meat,
they are regularly forced to make do with
vegetarian food, since meat can often be a
luxury. Environmental vegetarians indicate that
animal production, particularly by intensive
agriculture is environmentally unsustainable. The
primary environmental concerns with animal
products are pollution and the use of resources
such as fossil fuels, water, and land. Many
religions also practice meatless diets. Hindu,
Buddhism, Jainism, Judaism, Islam and
Rastafarian religions all have certain aspects
that pertain to vegetarian lifestyles.
osteoporosis, dementias such as Alzheimer’s
disease and other disorders.
The Vegetarian Food Pyramid
Focus on Certain Nutrients
Protein- Build meals around protein sources that
are naturally low in fat, such as beans, lentils,
and rice. Don’t overload meals with high-fat
cheeses to replace the meat. Sources: beans,
nuts, nut butters, peas, and soy products (tofu,
tempeh, veggie burgers). Lacto-ovo vegetarians
have an upper hand in consuming protein
because milk products and eggs are good
sources of protein.
Iron- Functions primarily as a carrier of oxygen
in the blood. Iron stores often tend to be lower
in vegetarians than non-vegetarians because
absorption can sometimes be inhibited by other
dietary constituents. Sources: iron-fortified
breakfast cereals, spinach, kidney beans, blackeyed peas, lentils, turnip greens, molasses,
whole wheat breads, peas, and some dried
fruits.
Why Be Meat-Free?
The main reason for adapting to
lifestyles that are free of animal products is
ethics. Many people are against animal cruelty
and will not support those who kill animals for
consumption, fur, etc. Another reason for
vegetarian diets is better overall health. The
American Dietetic Association and Dietitians of
Canada have stated that at all stages of life, a
properly planned vegetarian diet is "healthful,
nutritionally adequate, and provides health
benefits in the prevention and treatment of
certain diseases”. Vegetarian diets are lower in
saturated fat, cholesterol, and animal protein.
Subsequently, vegetarians tend to have lower
BMIs, and less incidence of heart disease,
hypertension, type 2 diabetes, renal disease,
substitutes, 1-2 servings of nuts, and 3-6
tablespoons of oils. Eat sugars sparingly.
The vegetarian food pyramid is not very
different from the regular food pyramid. The
only variance being the obvious; there is no
meat, poultry or fish. Even though there is no
animal protein source in the diet, it is still
possible to meet all of the necessary nutrient
requirements. The key is to consume a variety
of foods and the right amount of foods to meet
your calorie needs. You should consume, daily,
6-10 servings of grains, 2-4 servings of
vegetables (specifically dark green leafy
vegetables), 1-2 servings of fruits, 2-3 servings
of protein foods, 3 servings of dairy or non-dairy
Vitamin B12- Plants are not sources of vitamin
B12. It is only found in animal products and
some fortified foods. Sources: milk products,
eggs, and foods that have been fortified with
vitamin B12. These include breakfast cereals,
soy-based beverages, veggie burgers, and
nutritional yeast. Vegans are strongly
recommended to take a vitamin B12 supplement.
What does vegetarian mean?
Vegetarian diets are becoming more and
more popular in recent decades. But what
constitutes as vegetarian? There are many
different types of diets that claim to be
“vegetarian”, but the
general definition is, a
diet that includes
fruits, vegetables,
cereal grains, nuts,
and seeds, with or
without dairy products or eggs. The following
are subcategories of the vegetarian diet:
Ovo vegetarian: includes eggs but not dairy
products
Lacto vegetarian: includes dairy products but
not eggs
Ovo-lacto vegetarian: includes animal/dairy
products such as eggs, milk, and honey.
Vegan: excludes all animal flesh and animal
products, including milk, honey, and eggs, and
may also exclude any products tested on
animals, or any clothing from animals.
Raw veganism: includes only fresh and
uncooked fruit, nuts, seeds, and vegetables.
Vegetables can only be cooked up to a certain
temperature.
Fruitarianism: permits only fruit, nuts, seeds,
and other plant matter that can be gathered
without harming the plant.
Macrobiotic diets: consist mostly of whole grains
and beans.
How to Make Everyday Food
Meat-Free
 pasta primavera or pasta with marinara
or pesto sauce instead of meat, alfredo,
or vodka sauce.
 veggie pizza; add as many veggies as
possible. Get creative!
 vegetable lasagna; eggplant is most
popular
 tofu-vegetable stir
fry
 vegetable lo mein
 vegetable kabobs
 bean burritos or
tacos; or tofu
tacos
 Most restaurants can accommodate
vegetarian modifications to menu items
by substituting meatless sauces,
omitting meat from stir-fries, etc.
http://www.brown.edu/Student_Services/Health_Services/H
ealth_Education/nutrition_&_eating_concerns/being_a_veget
arian.phpvegetables or pasta in place of meat.
http://www.health.harvard.edu/newsletters/Harvard_Womens
_Health_Watch/2009/October/becoming-a-vegetarian
Becoming
Vegetarian:
How to Lead a Healthy
Lifestyle