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The Vegetarian Nutrition Resource E-Book Originally Published May 2002 All Resources Verified June 2004 Editor, Chad T. Kimball, AzoGroup Acknowledgment is given to the following reviewers and compilers: Elizabeth Hill, RD Desire' Stapley, RD, LD Reed Mangels, PhD, RD, LD, FADA SPECIAL ANNOUNCEMENT: I Was Shocked and Embarrassed When I Discovered How Many Hidden Animal Ingredients I've Consumed with My "Vegetarian" or "Vegan" Diet This is What Vegetarians and Vegans often say When They See our list of Hidden Animal Ingredients. In July-August 2004 we will be introducing our "Avoiding Animal Ingredients Kit" -- The most comprehensive guide to avoiding animal ingredients on the Internet today, including: -How to Avoid Over 200 Hidden Animal Ingredients in Food and Everyday Items (like shampoo, household cleaners, beer, etc..) -How to "DE CODE" mysterious chemical names on product labels -How to identify Vegetarian and Vegan items at fast food chains and popular restaurants -How to obtain Vegetarian items on common Airlines -Where to obtain specialty Vegetarian and Vegan cooking ingredients. -Form letters for requesting more Vegan and Vegetarian options at your local restaurants, grocery stores, and fast food chains. Also includes many lists of hundreds of items, including: -Specific "animal-free" menu items at common restaurants. -A glossary of over 200 Hidden Animal Ingredients -Companies that participate in animal testing -Companies that DO NOT test on animals -Specific household products that contain animal ingredients, or were produced through animal testing, and how to avoid them. And much more... Go to http://www.arborgroup.org/AugustAnnounce.htm if you would like to receive an email announcement when this book is published. Table of Contents: A. General Information on Vegetarian Nutrition 1. Articles and Pamphlets 2. Books 3. Magazines and Newsletters 4. Web Resources B. Vegetarian Diets and Disease Prevention and Treatment 1. Articles and Pamphlets 2. Books 3. Web Resources C. Vegetarian Diets for Special Populations 1. Vegetarianism During the Lifecycle a. Resources for Pregnancy and Lactation b. Resources for Infants and Children c. Resources for Adolescents d. Resources for Older Americans e. Resources for Athletes D. Soyfoods 1. Books 2. Web Resources E. Vegetarian Cooking and Foods 1. Books 2. Web Resources F. Resource Centers A. GENERAL INFORMATION ON VEGETARIAN NUTRITION (in alphabetical order) 1. Articles and Pamphlets Eating Well the Vegetarian Way American Dietetic Association Web site: http://www.eatright.com/catalog/cat.php?CatNum=7107 Summary: Describes various forms of vegetarianism and provides guidelines for planning healthful vegetarian meals that meet the needs of children and adults. Includes recommended cookbooks and readings. Ordering Information: Phone: (800) 877-1600 ext. 5000 Mail a check or money order with your order form to: American Dietetic Association General Account Suite 6067 75 Remittance Drive Chicago, IL 60675-6067 Mail a purchase order or credit card order with order form to: American Dietetic Association 120 South Riverside Plaza, Suite 2000 Chicago, IL 60606-6995 Fact Sheets on Vegetarian Nutrition Vegetarian Nutrition Dietetic Practice Group Web site: http://www.vegetariannutrition.net/fact_sheets.htm Summary: 20 fact sheets on many aspects of vegetarianism including calcium, zinc, vitamin B12, pregnancy, infants, children, teens, athletes, fats, isoflavones, and dining out. Ordering Information: Send your credit card information or a check for $25.00 (for a complete set) or $2.00 (per sheet) payable to: ADA / DPG#14. Mail to: Kristine Duncan, MS, RD 1307 Sudden Valley Bellingham, WA 98229 Phone: 360-714-1096 E-mail: [email protected] Making the Change to a Vegetarian Diet Vegetarian Nutrition Dietetic Practice Group Web site: http://www.andrews.edu/NUFS/Change%20to%20a%20vegn%20diet.htm Summary: This fact sheet provides 6 steps for changing from an omnivorous to a vegetarian diet. It also includes tips to ensure that the vegetarian diet is a healthful one. Also available in Spanish. Contact Information: Vegetarian Nutrition DPG c/o Carol Coughlin, RD 191 Baldwin Street Leicester, MA 01524 Phone: 508-892-3164 E-mail: [email protected] Position of the American Dietetic Association: Vegetarian Diets American Dietetic Association (ADA) Web site: http://www.eatright.org/Public/GovernmentAffairs/92_17084.cfm Summary: The American Dietetic Association's position paper on vegetarian nutrition. This technical paper includes a food guide pyramid for vegetarian meal planning and a table of food sources of key nutrients. Ordering Information: E-mail request with name, address and position title to: [email protected] Vegetarianism in a Nutshell; Veganism in a Nutshell The Vegetarian Resource Group Web versions: http://www.vrg.org/nutshell/nutshell.htm; http://www.vrg.org/nutshell/vegan.htm Summary: These pamphlets contain basic information on vegetarian and vegan nutrition and foods. Ordering Information: The Vegetarian Resource Group P.O. Box 1463 Baltimore, MD 21203 Phone: (410) 366-8343 E-mail: [email protected] 2. Books Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-based Diet Brenda Davis, RD and Vesanto Melina., MS, RD Summertown, TN: Book Publishing Company. 2000. 282 pp. ISBN: 1570671036 Summary: This outstanding guide to vegan diets thoroughly covers basic nutrition topics for vegans, provides a vegan food guide, addresses the needs of children and pregnant women, and discusses topics like overweight, eating disorders, and the veg an athlete. Being Vegetarian for Dummies Suzanne Havala, MS, RD. Cleveland, OH: IDG Books Worldwide. 2001. 336 pp. ISBN: 0764563351 Summary: This book provides an easy-to-understand look at vegetarian diets including nutrition issues, practical tips, menu planning, recipe modification, pregnancy, infants and children, teens, and athletes. Simply Vegan: Quick Vegetarian Meals, 3rd ed. Debra Wasserman; Nutrition Section by Reed Mangels, PhD, RD Baltimore, MD: The Vegetarian Resource Group. 1999. 224 pp. ISBN: 0931411203 Summary: This book features a nutrition section that briefly discusses key nutrients in the vegan diet. It also includes over 160 quick and easy recipes. Vegan & Vegetarian FAQ: Answers to Your Frequently Asked Questions Davida Gypsy Breier; Nutrition Section by Reed Mangels, PhD, RD Baltimore, MD: The Vegetarian Resource Group. 2001. 272 pp. ISBN: 0931411246 Summary: Hundreds of answers on everything from food ingredients to vegetarian nutrition to vegetarian cooking. The Vegetarian Way: Total Health for You and Your Family Virginia Messina, MPH, RD and Mark Messina, PhD New York, NY: Crown Trade Paperbacks. 1996. 390 pp. ISBN: 0517882752 Summary: This authoritative and comprehensive handbook provides information on all aspects of vegetarian nutrition including nutrient sources and nutritional needs for vegetarians of all ages. Includes recipes, menus, food guides, and cooking tips . 3. Magazines and Newsletters Loma Linda University Vegetarian Nutrition & Health Letter Web site: http://www.llu.edu/llu/vegetarian/ (Includes selected articles from previous issues and subscription information.) Summary: This newsletter, with 10 issues per year, is published by Loma Linda University. It provides information about the latest scientific developments in vegetarian nutrition as well as information about vegetarian foods and cooking. Vegetarian Journal Web site: http://www.vrg.org/journal/ (Includes selected articles from previous issues and subscription information.) Summary: This quarterly magazine is published by The Vegetarian Resource Group. It includes practical tips for vegetarian meal planning, articles relevant to vegetarian nutrition, recipes, and natural food product reviews. 4. Web Resources Eating Well the Vegetarian Way University of Michigan Dining Services Web site: http://www.housing.umich.edu/services/dining/vegit.html Summary: This fact sheet includes information about various nutrients for vegetarians, health benefits of vegetarian diets, healthy snack ideas, a sample menu, and a food guide. Food Guides Nutrispeak: Vesanto Melina, RD Web site: http://www.nutrispeak.com/foodguides.htm Summary: Vegan and Vegetarian Pyramids, based on the U.S. Food Guide, and the Vegan Rainbow and the Vegetarian Rainbow, based on the Canadian Food Guide. Health and Nutrition The Vegetarian Society of the United Kingdom Web site: http://www.vegsoc.org/health/ Summary: This site includes a very complete listing of resources and fact sheets on many aspects of vegetarian nutrition including basic nutrition, protein, fats and cholesterol, calcium, iron, vitamin B12, and zinc. Nutrition Matters, Inc.: Mark Messina, PhD, Virginia Messina, MPH, RD Web site: http://www.olympus.net/messina/answers.html Summary: Ask the Experts page with questions and answers on vegetarian nutrition. Plant-based Diets: Fact and Fiction Seventh-day Adventist Dietetic Association Web site: http://www.sdada.org/plant.htm Summary: Myths and realities about a vegetarian diet. The Traditional Healthy Vegetarian Diet Pyramid Oldways Preservation & Exchange Trust Web site: http://www.eguana.net/organizations.php3?orgid=61&typeID=193&action=printContentItem&itemID =1533 Summary: A food guide pyramid for vegetarians. Includes additional information including characteristics of healthy vegetarian diets, different forms of vegetarianism, and health benefits and potential complications of a vegetarian diet. Update on Calcium: Do Vegetarians Need Less? Loma Linda University Vegetarian Nutrition & Health Letter, February 1999. Web site: http://www.llu.edu/llu/vegetarian/calcium.htm Summary: This article provides information on calcium needs of vegetarians and good sources of calcium. Vegan Outreach Web sites: http://www.veganoutreach.org/whyvegan/health.html; http://www.veganoutreach.org/health/stayinghealthy.html. Summary: Well-referenced collection of nutrition information for vegans. Includes information on health benefits, meal planning ideas, and nutritional issues of which vegans should be aware, focusing on recommended daily intakes of important nutri ents. Vegetarian Basics 101 Vegetarians in Paradise: A Los Angeles Vegetarian Monthly Web Magazine Web site: http://www.vegparadise.com/ Summary: Provides information on types of vegetarians, getting started in vegetarianism, foods, protein sources, and benefits of vegetarianism Vegetarian Diets American Heart Association Web site: http://216.185.112.5/presenter.jhtml?identifier=4777 Summary: Defines different types of vegetarianism and provides nutritional information related to vegetarian diets. Vegetarian Food Guide Loma Linda University Web site: http://www.llu.edu/llu/nutrition/vegguide.html Summary: Vegetarian food guide pyramid and supporting information including principles of healthful vegetarian diets. Vegetarian Nutrition Food and Nutrition Information Center, USDA Web site: http://www.nal.usda.gov/fnic/etext/000058.html Summary: Links to web resources on many aspects of vegetarianism. Vegetarian Resource Group Web site: http://www.vrg.org/ Summary: This web site contains a wealth of information on vegetarian nutrition including nutrients like iron, calcium, protein, and vitamin B12 as well as reprints of nutrition-related articles from Vegetarian Journal. Vegetarianism College of Family and Consumer Sciences, University of Georgia Web site: http://www.fcs.uga.edu/pubs/current/FDNS-E-18.html Summary: Basic information on vegetarian nutrition. Includes a sample menu and listing of additional resources. A Vegetarian's Guide to Healthy Eating Wegmans Food Markets, Inc. Web site: http://www.wegmans.com/kitchen/diet/veggie/index.asp Summary: Provides information on vegetarian diets including key nutrients, cooking and shopping tips, FAQs, life-cycle issues. Vitamin B12 in the Vegan Diet The Vegetarian Resource Group Web site: http://www.vrg.org/nutrition/b12.htm Summary: Provides information on vitamin B12 sources and recommendations. What Every Vegan Should Know about Vitamin B12 The Vegan Society Web site: www.vegansociety.com/html/info/b12sheet.htm Summary: Brief statement on vitamin B12 sources and recommendations for intake followed by an extensive technical review of information on vitamin B12. B. VEGETARIAN DIETS AND DISEASE PREVENTION/TREATMENT (in alphabetical order) (Also see Section A. General Information on Vegetarian Nutrition) 1. Articles and Pamphlets "American Heart Association Calls for Eating Fish Twice Per Week-What's A Vegetarian To Do?" Vegetarian Journal, September/October 2001: 23(4). Web Version: http://www.vrg.org/journal/vj2001sep/2001sepomega3.htm Summary: Article reviews nutritional aspects of omega-3 fatty acids and provides vegetarian options for obtaining these nutrients. Heart Healthy Diets the Vegetarian Way The Vegetarian Resource Group Web versions: http://www.vrg.org/nutshell/heart.htm Summary: This pamphlet, available in English and Spanish, provides information on cooking, shopping, and eating out to reduce risk of heart disease. Also discusses fat and cholesterol in a vegetarian diet. Ordering Information: The Vegetarian Resource Group P.O. Box 1463 Baltimore, MD 21203 Phone: (410) 366-8343 E-mail: [email protected] 2. Books Delicious Food for a Healthy Heart Joanne Stepaniak Summertown, TN: Book Publishing Company. 1999. 172 pp. ISBN: 1570670773 Summary: This book includes more than 120 low-fat recipes and features sections on the connection between a vegetarian diet and heart disease risk, recommendations for reducing risk of heart disease, and all sorts of cooking tips. It also provides 14 days of menus and an explanation of less common ingredients. Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-Fat, High Flavor Recipes Dean Ornish, MD New York, NY: HarperCollins. 1997. 368 pp. ISBN: 0060928115 Summary: Cardiac researcher Dean Ornish, MD presents 150 low-fat, low-cholesterol vegetarian recipes. Vegetarian Homestyle Cooking: a Guide to Heart-Healthy Lowfat Eating Jeanne Tibero, MS, RD Mankato, MN: Appletree Press Inc. 1998. 256pp. ISBN: 1891011006 Summary: This book provides information about the hows and whys of vegetarian diets and the connection to heart health. It includes recipes, two weeks of sample menus, nutritional analysis for recipes, and an appendix that provides additional pract ical information. Weight Watchers Versatile Vegetarian Weight Watchers International, Inc. New York, NY: Hungry Minds, Inc. 2001. 184 pp. ISBN: 0028618521 Summary: Collection of 150 vegetarian recipes that can be used with exchange lists or the Weight Watchers weight loss program. 3. Web Resources Cancer Page.com Web site: http://www.cancerpage.com/search/ - do search for "vegetarian" Summary: Information about the latest research on cancer and vegetarian diets. Reducing Cholesterol Without Drugs Loma Linda University Vegetarian Nutrition & Health Letter, January, 2001. Web site: http://www.llu.edu/llu/vegetarian/reduce.html Summary: Reprint of an article that explains dietary factors that can reduce risk of heart disease. Tips for Eating Health Food and Vegetarian American Heart Association Web site: http://216.185.112.5/presenter.jhtml?identifier=1096 Summary: Chart containing ways to reduce the fat from foods commonly eaten by vegetarians. Vegetarian Diets During Cancer Treatment Vegetarian Nutrition Dietetic Practice Group, Issues in Vegetarian Dietetics Donna Paglia, MS, RD Web site: http://www.andrews.edu/NUFS/vegetarian%20diets%20during%20cancer%20treatments. htm Summary: How vegetarian diets can be modified to be used during cancer treatments such as chemotherapy. Vegetarian Diets in the Treatment of Rheumatoid Arthritis Vegetarian Nutrition Dietetic Practice Group, Issues in Vegetarian Dietetics Kristine Duncan, MS, RD Web site: http://www.andrews.edu/NUFS/arthritis.html Summary: Review of research on vegetarian diets in treatment of rheumatoid arthritis. Vegetarian Resource Group Web site: http://www.vrg.org/nutrition/ Summary: Information on vegetarian diets in diabetes and on heart healthy vegetarian diets as well as reprints of health-related articles from Vegetarian Journal. Vegetarian Society of the United Kingdom Web site: http://www.vegsoc.org/health/ Summary: Information on various health conditions including allergy, celiac disease, cancer, diabetes, diverticular disease, gall stones, heart disease, hypertension, kidney disease, obesity, osteoporosis, and rheumatoid arthritis and the vegetaria n diet. C. VEGETARIAN DIETS FOR SPECIAL POPULATIONS (in alphabetical order) (Also see Section A. General Information on Vegetarian Nutrition) 1. Vegetarianism During the Lifecycle a. Resources for Pregnancy and Lactation Pregnancy Information Sheet Vegetarian Society of the United Kingdom Web site: http://www.vegsoc.org/info/preg.html Summary: Information on key nutrients, exercise, and other health issues during pregnancy. The Vegan Diet During Pregnancy and Lactation The Vegetarian Resource Group Reed Mangels, PhD, RD Web site: http://www.vrg.org/nutrition/veganpregnancy.htm Summary: This article, originally published in Vegetarian Journal, examines weight gain and nutrient needs in pregnancy, discusses morning sickness, provides sample meal plans, and presents recommendations for breast-feeding. Vegan Nutrition in Pregnancy and Childhood The Vegetarian Resource Group Web site: http://www.vrg.org/nutrition/pregnancy.htm Summary: This pamphlet provides information on vegetarian diets in pregnancy and lactation. Includes information on nutritional needs and a sample meal plan. Ordering Information: The Vegetarian Resource Group P.O. Box 1463 Baltimore, MD 21203 Phone: (410) 366-8343 E-mail: [email protected] Vegetarian Diets During Pregnancy Vegetarian Nutrition Dietetic Practice Group, Issues in Vegetarian Dietetics. Reed Mangels, PhD, RD Web site: http://www.andrews.edu/NUFS/Vegetarian%20Diets%20During%20Pregnancy.html Summary: Information on weight gain and energy and nutrient needs for vegetarian pregnancy. Includes a food guide. Vegetarian Diets for Pregnancy Physicians Committee for Responsible Medicine Web site: http://www.pcrm.org/health/Info_on_Veg_Diets/pregnancy.html Summary: Meal planning guide, sample menu, and nutrition information for pregnant vegetarians. Also includes information on vegetarian diets during breast-feeding. Womb Service (Nutrition for Pregnant Vegetarians) Vegetarian Times, July 01 2000. Suzanne Havala, MS, RD Web source: http://www.findarticles.com/cf_0/m0820/2000_July/63124364/p1/article.jhtml?term=veg etarian Summary: Information on key nutrients for pregnant vegetarians. b. Resources for Infants and Children Ask Brenda - Vegan Nutrition Tips Veg Family Web site: http://www.vegfamily.com/askbrenda.htm Summary: Questions and answers about vegan infants and children. Answers are provided by Brenda Davis, RD. Eating Wisely: Raising a Vegetarian Child New Beginnings, Vol. 17 No. 4 July-August 2000, 1999 pp. 131-133, 151 Melanie Wilson Web site: http://www.lalecheleague.org/NB/NBJulAug00p131.html Summary: Practical information on vegetarian children. Includes information on sources of specific nutrients. From Animal Crackers to Wild West Beans: Easy and Fun Vegetarian Recipes for Healthy Babies and Children Carol Timperley Chicago, IL: Contemporary Publishing. 1998. 144 pp. ISBN: 0809230224 Summary: A book of recipes and food ideas for vegetarian babies and toddlers. Honest Pretzels and 64 Other Amazing Recipes for Cooks Ages 8 and Up Mollie Katzen Berkeley, CA: Tricycle Press. 1999. 192 pp. ISBN: 1883672880 Summary: Vegetarian recipes for children ages 8 years and older Kids Can Cook: Vegetarian Recipes Dorothy R. Bates and Suzanne Havala Summertown, TN: Book Publishing Company. 2000. 176 pp. ISBN: 1570670862 Summary: This cookbook features simple recipes that children can prepare. Kitchen safety tips and a brief nutrition section are also included. Pretend Soup and Other Real Recipes: A Cookbook for Preschoolers and Up Mollie Katzen and Anne Henderson Berkeley, CA: Tricycle Press. 1994. 95 pp. ISBN: 1883672066 Summary: Vegetarian recipes for younger children. Vegan Diets for Children Vegetarian Nutrition Dietetic Practice Group, Issues in Vegetarian Dietetics. Carol M. Coughlin, RD Web site: http://www.andrews.edu/NUFS/Vegan%20Children.html Summary: Nutritional considerations for vegan infants, children, and adolescents. Vegetarian Baby and Child Magazine Web site: http://www.vegetarianbaby.com (Includes selected articles from previous issues and subscription information.) Summary: This magazine, with 6 issues per year, focuses on issues related to vegetarian babies and children. Nutrition information, recipes, and practical advice are included. The Vegetarian Child: A Complete Guide for Parents Lucy Moll New York, NY: Perigee. 1997. 224 pp. ISBN: 0399522719 Summary: This book is written in question-and-answer format and addresses vegetarian pregnancy, infants, toddlers, preschoolers, grade-schoolers, and teens. It includes meal planning ideas and recipes. Vegetarian Diets: Advantages for Children Physician's Committee for Responsible Medicine Web site: http://www.pcrm.org/health/Info_on_Veg_Diets/vegetarian_kids.html Summary: Nutrition information and tips on feeding children vegetarian diets. The Vegetarian Family Wyeth Nutritionals Web site: http://www.wyethnutritionals.com/answers/q19.htm Summary: Questions and answers about feeding vegetarian infants including questions about breastfeeding, supplements, and introduction of solid foods. Vegetarian Resource Group Web site: http://www.vrg.org/nutrition/ Summary: Resources on feeding vegan children, healthy fast food for pre-schoolers, school lunch, and vegan infants. Also includes food guides for infants and children, Vegetarian Society of the United Kingdom Web site: http://www.vegsoc.org/health/ Summary: Information on vegetarian infants and children including a suggested food guide. Vegetarianism Kids' Health for Parents, The Nemours Foundation Web site: http://kidshealth.org/parent/nutrition_fit/nutrition/vegetarianism.html Summary: Pros and cons of a vegetarian diet for children, advice for specific age groups including infants and toddlers. c. Resources for Adolescents A Teen's Guide to Going Vegetarian Judy Krizmanic New York, NY: Puffin. 1994. 144 pp. ISBN: 0670851140 Summary: This is a guide to vegetarianism written for teens. It addresses important nutrients, parental concerns, and provides simple recipes and a list of resources. *Care and Feeding of Teenage Vegetarians Loma Linda University Vegetarian Nutrition & Health Letter, June/July, 1999. Carol M. Coughlin, RD Summary: Features a diet checklist for vegetarian teens, a food guide, information on eating disorders and teen athletes. The Teen's Vegetarian Cookbook Judy Krizmanic New York, NY: Viking Press. 1999. 192 pp. ISBN: 0140385061 Summary: Easy to prepare recipes for teenage vegetarians. Includes basic information on vegetarian nutrition, an ingredient glossary, and tips for college-age vegetarians. Vegetables Rock! A Complete Guide for Teenage Vegetarians Stephanie Pierson New York, NY: Bantam Books. 1999. 222 pp. ISBN: 0553379240 Summary: Includes nutrition information for teenage vegetarians, ideas for eating out, cooking tips, and 60 basic recipes. Vegetarianism for Teens Jane Duden Mankato, MN: Capstone Press. 2001. 64 pp. ISBN: 0736807128 Summary: Written for pre-teens. Contains basic information on vegetarianism including a definition of vegetarianism, historical information, nutrition information, meal planning, tips for eating out, and a glossary. Vegetarian Nutrition for Teenagers The Vegetarian Resource Group Web version: http://www.vrg.org/nutrition/teennutrition.htm Summary: This pamphlet, available in English and Spanish, provides information on vegetarian diets for teenagers. Ordering Information: The Vegetarian Resource Group P.O. Box 1463 Baltimore, MD 21203 (410) 366-8343 E-mail: [email protected] d. Resources for Older Americans *Diet and Cognitive Function Loma Linda University Vegetarian Nutrition and Health Letter, February, 2002 Summary: Information on how diet affects the risk of cognitive decline including Alzheimer's disease and vascular dementia. 4 Week Vegetarian Menu Set for Meals on Wheels Sites Vegetarian Journal's Foodservice Update, Volume V, Number 4 Autumn 1997 Web Source: http://www.vrg.org/fsupdate/fsu974/fsu974menu.htm Summary: 4 weeks worth of menus for use by the Meals on Wheels Program. *Meeting Nutritional Needs During the Golden Years Loma Linda University Vegetarian Nutrition & Health Letter, September, 1999 Summary: Vitamin D, vitamin B12, calcium, protein, and fluids needs for older people. Nutritional Rx for Aging: What you Need to Know About Vitamins and Minerals Vegetarian Times, February 01 1997. Carol M. Coughlin, RD Web Source: http://www.findarticles.com/cf_0/m0820/n234/19068895/p1/article.jhtml?term=vegetaria n Summary: Information on plant-based diet for older people including a discussion of anti-oxidants and key foods. A Senior's Guide to Good Nutrition The Vegetarian Resource Group Suzanne Havala, MS, RD Web site: http://www.vrg.org/nutrition/seniors.htm Summary: Information on special nutritional needs of older people, use of supplements, common diet-related complaints, meal preparation, and food assistance programs. 2. Resources for Athletes Eat Better, Perform Better: Sports Nutrition Guidelines for the Vegetarian The Vegetarian Resource Group Enette Larson, MS, RD Web site: http://www.vrg.org/nutshell/athletes.htm Summary: Guidelines for pre-event meals, eating during and after competition, the role of supplements, and practical recommendations. *Nutrition and Exercise Loma Linda University Vegetarian Nutrition and Health Letter, February, 2001. Bryan Haddock, DrPH, ACSM-HFI Summary: An examination of protein, carbohydrate, and fat needs of athletes and fitness enthusiasts. D. SOYFOODS (in alphabetical order) 1. Books The Complete Soy Cookbook Paulette Mitchell New York, NY: Macmillan. 1998. 270 pp. ISBN: 0028614577 Summary: Includes a description of soyfoods and information about soyfoods and health. 150 recipes use a variety of ingredients, including different types of tofu, tempeh, and soybeans (dry, canned, and fresh). More Soy Cooking: Healthful Renditions of Classic Traditional Meals Marie Oser New York, NY: John Wiley & Sons. 2000. 307 pp. ISBN: 0471377619 Summary: Cookbook featuring recipes for soup, salads and dressings, desserts, entrees, side dishes, and pasta and pizzas, all using soy products. Each recipe includes a nutritional analysis. Soy Desserts: 101 Fun and Fabulously Healthy Recipes Patricia Greenberg New York, NY: Regan Books. 2000. 166 pp. ISBN: 0060393947 Summary: Includes 101 recipes with nutrient analysis for desserts using soy products soy milk, tofu, soy yogurt, and soy cheeses. It also includes helpful sections on buying, storing, and baking with soy products. Soy of Cooking: Easy to Make Vegetarian, Low-fat, Fat-free and Antioxidant-rich Gourmet Recipes Marie Oser New York, NY: John Wiley & Sons. 1998. 264 pp. ISBN: 0471347051 Summary: This cookbook includes 172 recipes with nutrient analysis using soy products. It also has definitions for soy products, cooking techniques, and information on including soyfoods in a diabetic diet. 2. Web Resources Is Soy Safe to Eat? Loma Linda University Vegetarian Nutrition & Health Letter Web site: http://www.llu.edu/llu/vegetarian/soy2.html Summary: Reprint of an article that originally appeared in Vegetarian Nutrition & Health Letter, September, 2000, that examines the safety of soyfoods, use of soy in chronic disease, and soyfoods for children. Soy and Human Health Q & A University of Illinois Web site: http://www.ag.uiuc.edu/~stratsoy/expert/askhealth.html Summary: Answers to frequently asked questions about soy by a nutrition researcher. TalkSoy.com United Soybean Board Web site: http://www.talksoy.com Summary: Comprehensive web site on soy. Includes a various fact sheets on soy and the thyroid, soy and cancer, and soy and heart disease and a soy glossary. U.S. Soyfoods Directory Indiana Soybean Board Web site: http://www.soyfoods.com Summary: Descriptions of soyfoods, the companies that make and distribute them, nutritional information, recipes, and research information about the health benefits of soyfoods. E. VEGETARIAN COOKING AND FOODS (in alphabetical order) 1. Books Joy of Cooking. All About Vegetarian Cooking Irma S. Rombauer, Marion Rombauer Becker, Ethan Becker New York, NY: Scribner. 2000. 128 pp. ISBN: 0743202090 Summary: Cookbook includes more than 100 recipes as well as photographs and text to describe cooking techniques. Also includes information on menu planning and suggestions for purchasing and storing food. Lorna Sass' Complete Vegetarian Kitchen: Where Good Flavors and Good Health Meet Lorna Sass New York, NY: William Morrow & Co. 2002. 494 pp. ISBN: 0060007745 Summary: With more than 250 recipes, an extensive glossary of ingredients, information on cooking beans, grains, fruits, vegetables, and soy products, this book has been called an encyclopedia of whole foods. Madhur Jaffrey's World Vegetarian Madhur Jaffrey New York, NY: Random House. 2002. 758 pp. ISBN: 0517596326 Summary: A comprehensive collection of more than 650 meatless recipes from around the world. Also includes information on less familiar ingredients and techniques as well as an extensive glossary. Meatless Meals for Working People: Quick and Easy Vegetarian Recipes, 3rd ed. Charles Stahler and Debra Wasserman Baltimore, MD: The Vegetarian Resource Group. 2001. 192 pp. ISBN: 093141122X Summary: The focus of this book is on vegetarian recipes that can be prepared quickly and easily. Includes information about vegetarian items at fast food and chain restaurants. Nutrient analysis included. Moosewood Restaurant New Classics Moosewod Collective New York, NY: Clarkson Potter/Publishers. 2001. 495 pp. ISBN : 0609802410 Summary: 350 recipes for home style favorites feasts and everyday feasts including nutrient analysis. Contains some recipes using fish. Vegan Meals for One or Two Nancy Berkoff, RD Baltimore, MD: The Vegetarian Resource Group. 2001. 216 pp. ISBN: 0931411238 Summary: Recipes designed to serve 1 or 2 people. Includes a brief nutrition section, shopping tips, food safety advice, a food guide, and sample menus. Nutrient analysis included. Vegetarian Cooking for Dummies Suzanne Havala, MS, RD New York, NY: Hungry Minds, Inc. 2001. 336 pp. ISBN: 076455350X Summary: A thorough reference on vegetarian cooking. Includes information on ingredients, equipment, adapting recipes, and basic cooking techniques. Also includes more than 100 recipes with nutritional analyses. Vegetarian Cooking for Everyone Deborah Madison New York, NY: Broadway Books. 1997. 742 pp. ISBN: 0767900146 Summary: This book features comprehensive information about ingredients and techniques as well as more than 800 recipes. The Vegetarian 5-Ingredient Gourmet Nava Atlas New York, NY: Broadway Books. 2001. 262 pp. ISBN: 076790690X Summary: More than 250 recipes using 5 ingredients or less. This book includes many suggestions for kitchen short-cuts and provides ideas for menu planning. Nutrient analysis included. The Vegetarian Gourmet's Easy International Recipes Bobbie Hinman Chicago, IL: Surrey Books. 2001. 488 pp. ISBN: 1572840420 Summary: This book includes more than 350 recipes from South and Central America, Eastern Europe, Italy, the Middle East, and the Far East. Recipes use easy-to-find ingredients and have been adapted for convenience in many cases. Nutrient analysi s included. Vegetarian Times: Complete Cookbook The Editors of Vegetarian Times New York, NY: MacMillan: A Simon & Schuster Macmillan Company. 1995. 506 pp. ISBN : 0026217457 Summary: Over 600 meatless dishes, information on vegetarian diet and cooking techniques including a glossary of vegetarian ingredients. Vegetarian Times: Vegetarian Entertaining The Editors of Vegetarian Times New York, NY: MacMillan: A Simon & Schuster Macmillan Company. 1996. 194 pp. ISBN : 0028613244 Summary: Menus from around the world for all occasions. Nutrient analysis included. 2. Web Resources Fabulous Facts and Flavorful Foods Loma Linda University Web site: http://www.llu.edu/llu/nutrition/fabfacts.html Summary: Vegetarian shopping list, shopping tips, substitutions, and recipes. In a Vegetarian Kitchen with Nava Atlas Web site: http://www.vegkitchen.com Summary: Easy-to-follow vegetarian recipes and useful cooking tips. Recipes Around the World International Vegetarian Union (IVU) Web site: http://www.ivu.org/recipes/ Summary: Close to 1,800 vegan recipes in a searchable database. The Road to Vegetarianism Vegetarians in Paradise Web Site: http://www.vegparadise.com/ Summary: Provides information on many alternative foods for vegetarians including meat, dairy, and egg alternatives. Vegetarian Glossary Vegetarian Times Web site: http://www.vegetariantimes.com/resources/glossary.asp Summary: Definitions for many foods commonly eaten by vegetarians. Vegetarian Recipes Allrecipes.com Web site: http://www.vegetarianrecipe.com/ Summary: Hundreds of vegetarian recipes, sorted by category with nutritional information provided. Also includes FAQs about vegetarian cooking and an ingredient glossary. Vegetarian Times Web site: http://www.vegetariantimes.com Summary: Hundreds of vegetarian recipes in a searchable database. Includes nutritional information. F. RESOURCE CENTERS (In alphabetical order) Vegetarian Nutrition Dietetic Practice Group Web site: http://www.vegetariannutrition.net/ c/o American Dietetic Association 120 South Riverside Plaza, Suite 2000 Chicago, IL 60606-6995 Phone: (800) 877-1600 ext. 4815 The Vegetarian Resource Group Web site: http://www.vrg.org P.O. Box 1463 Baltimore, MD 21203 Phone: 410-366-8343 E-mail: [email protected] Vegetarian Society of the United Kingdom Web site: http://www.vegsoc.org/ Parkdale, Dunham Rd. Altrincham, Cheshire WA14 4QG Phone: 0161 925 2000 (staffed M-F, 08.30-17.00 hrs) E-mail: [email protected] Copyright 2004 ArborGroup.org From Food and Nutrition Information Center, National Agricultural Library/USDA