Download When we change our clocks

Vegetarianism
Vegetarians do not eat meat, fish,
and poultry.
Vegans are vegetarians who abstain
from eating or using all animal
products, including milk, cheese,
other dairy items, eggs, wool, silk,
and leather.
Why be a vegetarian?
Among the many reasons for being a
vegetarian are:
 Health
Ecological
Religious concerns
Dislike of meat
Compassion for animals
Belief in non-violence
Economics
The Key to a
Healthy Vegetarian Diet
Eat a wide variety of foods,
including:
Fruits, nuts,
Seeds, legumes
vegetables, plenty of leafy greens,
whole grain products.
What about Protein?
Vegetarians easily meet their protein
needs by eating a varied diet, as long
as they consume enough calories to
maintain their weight. It is not
necessary to plan combinations of
foods. A mixture of proteins throughout
the day will provide enough
"essential amino acids."
Good Protein Sources
Lentils, tofu, low-fat dairy products,
nuts, seeds, tempeh, peas...
Many common foods such as whole
grain bread, greens, potatoes,
pasta, and corn quickly add to
protein intake.
Getting Iron without Meat
Dried beans, spinach, chard, beet greens,
blackstrap molasses, bulgur, prune
juice, and dried fruit are all good
sources of iron. To increase the amount
of iron absorbed at a meal eat a food
containing vitamin C, such as citrus
fruit or juices, tomato, or broccoli.
Cooking food in iron cookware also adds
to iron intake.
Calcium without drinking milk
Collard greens,
broccoli, kale,
low fat dairy
products, turnip
greens, tofu
prepared with
calcium, and
fortified soy
milk.
Did You Know All These People
Advocated Vegetarianism?
Leonardo Da Vinci, Leo Tolstoy, George
Bernard Shaw, Mahatma Gandhi, Albert
Einstein, Janet Jackson, Mr. Rogers,
Clara Barton, k.d. lang, Paul McCartney,
David Duchovney, Gwyneth Paltrow,
Tobey McGuire... Did you know
Benjamin Franklin ate tofu?