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Pretty good! My only recommendation is that you consider including one or two academic journal sources.
-Sadie

I agree with Sadie.  Some more academic sources would give your argument the ehtos it needs to be taken seriously.  Including some more scientific sources or studies could really help to support your argument beyond what you currently have. 

Based on the information you've acquired, I think that your argument for vegetarianism could be a very strong one.  If I were in your position and writing this paper, I would start my argument with first explaining what being a vegetarian is, and what it isn't.  This would remove any doubt or suspicions the reader may have.  After this I'd explain why this topic is important for anyone trying to live a health live and then perhaps you could make suggestions for ways to transfer to a vegetarian lifestyle?  Overall, I think you've found useful information in making an argument for why vegetarianism is the more health diet choice for anyone trying to live a long and healthy life.

Don't forget, there are always those who will oppose the argument and you should consider ways to counterargue what they say.
-Adrian

Work Cited

 

Works Cited

 

“What Does a Vegetarian Diet Consist of?, by Krista Sheehan , Demand Media <http://healthyeating.sfgate.com/vegetarian-diet-consist-of-2568.html>

“Vegetarian diets health benefits”, retrieve July 7 of 2013, <http://www.vegetarian-nutrition.info/updates/vegetarian_diets_health_benefits.php>

“Vegan Nutrition: What Does the Science Say”, A presentation by Jack Norris, R.D.. <http://www.youtube.com/watch?v=bKa0kfN0LOY>

“5 secrets for cooking vegetarian food”

<http://www.eatingwell.com/healthy_cooking/quick_healthy_cooking/5_secrets_for_cooking_vegetarian_food?page=4>

“Testimony Joshua Knox” <http://www.youtube.com/watch?v=yKX-gNv0AwU>

“5 common myths about vegetarians” <http://www.evolvingwellness.com/essay/5-common-myths-about-vegetarians>

“Vegetarian diet”, usnews.com, <http://health.usnews.com/best-diet/vegetarian-diet>

“15 tips for veggies haters”, July 6 2013 <http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters?page=4>

“Vegetarianism in America” <http://www.vegetariantimes.com/article/vegetarianism-in-america/>

“Being a Vegetarian”, brown.edu, <http://brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/being_a_vegetarian.php>

 

Summarizing!!

After doing all my research about vegetarianism I have concluded that it can be a very healthy lifestyle if it is done correctly. There are many benefits involved with diets based on grains, veggies and fruits. It is worthwhile to explore this option and look at making some changes to our diets. It might not be for everybody but it's a healthy option to consider. After recording information about becoming a vegetarian and studying this amazing topic here is a summary of what I wrote in my blog.

Did you know these facts?

• Vegetarian foods are a major source of nutrition for most people in the world.
• Vegetarians have lower rates of heart disease and some forms of cancer than non-vegetarians.
• Vegetarian diets can be simple and easy to prepare.

What is a vegetarian?

Broadly defined, a vegetarian is a person who does not eat meat, poultry, and fish. Vegetarians eat mainly fruit, vegetables, legumes, grains, seeds, and nuts. Many vegetarians eat eggs and/or dairy products but avoid hidden animal products such as beef and chicken stocks, lard, and gelatin.
The American Dietetic Association (ADA) classifies vegetarians more specifically in the following ways:

• Vegans or total vegetarians exclude all animal products (e.g. meat, poultry, fish, eggs, milk, cheese, and other dairy products). Many vegans also do not eat honey.
• Lactovegetarians exclude meat, poultry, fish, and eggs but include dairy products.
• Lacto-ovovegetarians exclude meat, poultry, and fish but include dairy products and eggs. Most vegetarians in the US are lacto-ovovegetarians.

Why are people vegetarians?

People are vegetarians for many reasons, including concern for personal health and the environment, economic and world hunger concerns, compassion for animals, belief in nonviolence, food preferences, or spiritual reasons. People may become vegetarians for one reason, and then later on adopt some of the other reasons as well. Vegetarian diets are somewhat more common among adolescents with eating disorders than in the general population.  According to the ADA position paper on vegetarian diets, however, “recent data suggest that adopting a vegetarian diet does not lead to eating disorders, rather that vegetarian diets may be selected to camouflage an existing eating disorder.”  Be sure you fully understand your own reasons for choosing vegetarianism.
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What are the health benefits of a vegetarian diet?

According to the ADA, vegetarians are at lower risk for developing:

• Heart disease
• Colorectal, ovarian, and breast cancers
• Diabetes
• Obesity
• Hypertension (high blood pressure)

This is because a healthy vegetarian diet is typically low in fat and high in fiber. However, even a vegetarian diet can be high in fat if it includes excessive amounts of fatty snack foods, fried foods, whole milk dairy products, and eggs. Therefore, a vegetarian diet, like any healthy diet, must be well planned in order to help prevent and treat certain diseases.

Are there any health risks in becoming a vegetarian?

Some vegans may have intakes for vitamin B-12, vitamin D, calcium, zinc, and occasionally riboflavin that are lower than recommended.
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Do vegetarians get proper nutrition?

The key to any healthy diet is to choose a wide variety of foods, and to consume enough calories to meet your energy needs. It is important for vegetarians to pay attention to these five categories in particular.
Protein
Protein is found in both plant foods and animal foods. The ADA has said that it is NOT necessary to combine specific foods within a meal in order to "complete" the amino acids profile of the proteins found in plant foods. Eating a wide variety of foods and enough calories during the day will fulfill your protein needs. Good sources of protein include whole grains, lentils, beans, tofu, low-fat dairy products, nuts, seeds, tempeh, eggs, and peas.
Calcium
The ADA recommends that adults 19 to 50-years-old consume at least 1000mg of calcium per day -- the equivalent of 3 cups of milk or yogurt. Vegetarians can meet their calcium needs if they consume adequate amounts of low-fat and fat-free dairy products such as milk, yogurt, and cheese. Calcium is also found in many plant foods including dark, leafy greens (e.g. spinach, kale, mustard, collard and turnip greens, and bok choy), broccoli, beans, dried figs, and sunflower seeds, as well as in calcium-fortified cereals, cereal bars and some fortified juices.
Vegans (people who don't eat any animal products) must strive to meet their daily calcium requirements by regularly including these plant sources of calcium in their diets. Many soy milk products are fortified with calcium, but be sure to check the label for this. You can also include a calcium supplement in your diet, which is available at the pharmacy in Health Services.
Vitamin D
Vitamin D helps your body absorb and use calcium. There are few foods that are naturally high in vitamin D, though. Therefore, dairy products in the US are fortified with vitamin D. Many soy milk products are also fortified with vitamin D. Your body can make its own vitamin D, but only when the skin is exposed to adequate sunlight (but that can have its own risks). People who do not consume dairy products and who do not receive direct exposure to sunlight regularly should consider taking supplemental vitamin D. The recommended intake of Vitamin D for college students is 200 international units (IU) per day.  Despite research suggesting that higher intakes of vitamin D may be protective against a variety of diseases, intakes above 2000 IU per day can result in vitamin D toxicity. Both multivitamin supplements and calcium supplements with vitamin D are available at the pharmacy in Health Services
Iron
Iron-fortified breads and cereals, dark green vegetables (e.g. spinach and broccoli), dried fruits, prune juice, blackstrap molasses, pumpkin seeds, sesame seeds, and soybean nuts are good plant sources of iron. Consuming foods high in vitamin C, such as citrus fruits or juices, tomatoes, and green peppers helps your body absorb iron from these plant sources. Cooking food in iron pots and pans will also add to your iron intake.
Vitamin B-12
Vitamin B-12 is produced in animals and by bacteria in the soil. Vegetarians who consume dairy products and/or eggs usually get enough B-12 since it is found in these foods. Vegans, however, should add vitamin B-12 fortified soy milk to their diets. Regularly taking a broad-spectrum multivitamin and mineral supplement (available at the pharmacy in Health Services) will also supply the necessary amount of B-12.

What about athletes?

Being both an athlete and a vegetarian can be challenging, especially for vegans. It can be difficult to eat a volume of food high enough to meet an athlete's high caloric needs. Vegetarians who participate in sports should be aware of their increased energy needs, and should make a concerted effort to consume sufficient calories. Click for info on sports nutrition.
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What is the healthiest way to become a vegetarian?

Some people stop eating meat "cold turkey." Others may prefer to make dietary changes more gradually. However you choose to make the change, you can begin to achieve the health benefits of vegetarianism by significantly cutting down on the amount of meats consumed, and making vegetables, fruits, legumes, and whole grains the focus of your meals. The ADA suggests the following tips for following a vegetarian diet:

• Choose whole-grain products (e.g. whole wheat bread, brown rice, or whole-grain cereals instead of refined or white grains.
• Eat a wide variety of foods.
• If you eat dairy products, choose non-fat or low-fat varieties.
• Use eggs in moderation.
• Limit intake of sweets and high fat foods.
• Use a regular source of vitamin B-12, and if sunlight exposure is limited, of vitamin D..
• Many vegetarian foods can be found in any grocery store. Specialty food stores may carry some of the more uncommon items, as well as many vegetarian convenience foods.

What are some options for a tasty vegetarian meal?

Becoming a vegetarian can be as easy as you choose to make it. Whether you enjoy preparing elaborate meals or choose quick and easy ones, vegetarian meals can be very satisfying. In order to make meal preparation easier, the ADA suggests having the following foods on hand:

• Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal
• Whole-grain breads and crackers, such as rye, whole wheat, and mixed grain
• Other grains such as barley and bulgur wheat
• Canned beans, such as pinto, black beans, and garbanzo beans
• Plant-based proteins like tofu, tempeh, and seitan
• Milk, yogurt, and fortified soy substitutes
• Rice (including brown, wild, etc.)
• Pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies
• Corn or flour tortillas
• Vegetarian soups like lentil or minestrone
• Plain frozen vegetables
• Frozen fruit juice concentrate
• Nut spreads (e.g. peanut or almond butter)
• Canned and frozen fruit

Feeding Vegetarians kids

Today I was at the library wondering if children also become vegetarians. I was wondering if it was healthy or even recommended for kids to have this kind of diet. It turns out that kids can be well off and be very healthy after becoming vegetarians.

 

 

There is important information for parents who are concerned about their kid's nutrition.

 

Q: My kid just went vegetarian. What do I need to know?

A: First, know that you are a lucky parent. Your child has just made one of the most healthful decisions any child— or adult—can make. When it comes to health benefits, going vegetarian is right up there with quitting smoking and avoiding substance abuse.

Many children today are at risk for weight problems, and things only get worse as they reach adulthood. One in three children born in 2000 will develop diabetes at some point in his or her life, according to the Centers for Disease Control and Prevention. Heart disease and diet-related cancers are epidemics. But children who are raised as vegetarians or go vegetarian gain a measure of protection against these problems. Take it from the American Dietetic Association, which released a position statement on vegetarian diets in 2009:

“Vegetarian diets are often associated with a number of health advantages, including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes. Vegetarians tend to have lower body mass index (BMI) and lower overall cancer rates.”

The ADA went on to say: “Vegetarian diets in childhood and adolescence can aid in the establishment of lifelong healthful eating patterns and can offer some important nutritional advantages.”

In other words, vegetarian diets are great, and it pays to start early.

 

Q: OK, but will vegetarian kids grow properly?

A: According to the ADA, vegetarian children grow just fine. In fact, in a study of 1,765 children and adolescents in Southern California, vegetarians actually averaged about an inch taller than their meat-eating counterparts.

And what about overall nutrition? As a good parent, you are no doubt wondering if your child is getting all the essentials. Let’s look at the nutrients parents worry about most:

Protein: There is plenty of protein in grains, vegetables, beans, and bean products (e.g., tofu, soymilk). And they do not need to be eaten in any special combinations; a normal variety of these foods, consumed over the course of a day, provides all the protein a growing child needs.

Calcium: Green leafy vegetables and legumes—or “greens and beans,” for short —are rich in calcium. This is particularly true for certain greens, such as broccoli, collards, kale, bok choy, and Brussels sprouts, in contrast to spinach, whose calcium is poorly absorbed. You’ll also find plenty of calcium in fortified foods, such as fortified orange juice or soymilk. And don’t fight over vegetables your child doesn’t like. Just serve the ones that do go over well. Tastes broaden as the years go by.

Iron: Greens and beans, which are rich in iron, come to the rescue again. Vitamin C-rich foods, such as citrus fruits, tend to enhance the absorption of iron consumed in the same meal. If you are concerned, a daily multivitamin-mineral supplement will easily have you covered.

Vitamin B12: Vitamin B12 is essential for healthy blood and nerves. It is not found in unfortified plant foods, although it is present in dairy products and eggs, which you may or may not be serving. But vitamin B12 is easy to find in many fortified breakfast cereals, fortified soymilk, and all common multivitamins. I recommend that every vegetarian or not— take a multivitamin or other convenient source of vitamin B12 every day. Even meat-eaters often run low, due to poor absorption.

So, when it comes to growth and overall health, don’t worry. Vegetarian children do really well. You should worry more about the nonvegetarians in your family.

Which brings us to the second thing you should know: it is easier for children to stick with a healthful vegetarian diet when the rest of the family is on the same path. So if your child has gone veg, it’s time for you to consider doing the same. It will help the whole family stay slim and healthy for many years to come.

 

 Rules of Thumb
Your child will get all the nutrients he or she needs if you do two things:

1. Each day, serve foods from the four healthful food groups: vegetables, fruits, legumes (beans, peas, and lentils), and whole grains.

2. Include a reliable source of vitamin B12, such as any common multivitamin or fortified foods.

Vegetarianism In America

What are some statistics and data about vegetarianism in our country?


Statistics and Studies shows:

Vegetarian Times Study Shows
7.3 Million Americans Are Vegetarians

Additional 22.8 Million Follow a Vegetarian-Inclined Diet

The just-released “Vegetarianism in America” study, published by Vegetarian Times (vegetariantimes.com), shows that 3.2 percent of U.S. adults, or 7.3 million people, follow a vegetarian-based diet. Approximately 0.5 percent, or 1 million, of those are vegans, who consume no animal products at all. In addition, 10 percent of U.S., adults, or 22.8 million people, say they largely follow a vegetarian-inclined diet.
Data for this survey were collected by the Harris Interactive Service Bureau on behalf of Vegetarian Times. The poll surveyed 5,050 respondents, a statistically representative sample of the total U.S. population. Vegetarian Times commissioned RRC Associates, a research firm in Boulder, Colo., to perform the data analysis.
The 2008 study also indicates that of the non-vegetarians surveyed 5.2 percent, or 11.9 million people, are “definitely interested” in following a vegetarian-based diet in the future.
The study also collected data on age, gender and other demographic factors. Of the vegetarians surveyed:

• 59 percent are female; 41 percent are male.
• 42.0  percent are age 18 to 34 years old; 40.7 percent are 35 to 54; and 17.4  percent are over 55.
• 57.1 percent have followed a vegetarian diet for more than 10 years; 18 percent for 5 to 10 years; 10.8  percent for 2 to 5 years, 14.1 percent for less than 2 years.

The 2008 study also indicated that over half (53 percent) of current vegetarians eat a vegetarian diet to improve their overall health. Environmental concerns were cited by 47 percent ; 39 percent cited “ natural approaches to wellness” ; 31 percent cited food-safety concerns; 54 percent cited animal welfare; 25 percent cited weight loss; and 24 percent weight maintenance.

Eat Your Vegetables: 15 Tips for Veggie Haters

What are some ways that people who dislike veggies become a little more tolerant? How can they change their perspective towards these powerful and healthy foods?




Vegetables are one of those foods people either love or hate. The problem with hating vegetables is that they are arguably the most health-promoting food group on the planet. If you aren't eating vegetables, you aren't getting all their amazing components like fiber, antioxidants, and other powerful phytochemicals.

So what's a veggie-hater to do? People who think they hate vegetables can definitely learn to embrace this colorful food group. But before we talk tips, we need to understand what causes some people to scatter when broccoli is served.

Are veggie haters born, or made? The answer seems to be both. Some of us have negative veggie experiences from our childhood that come back to haunt us as adults. Maybe you were forced to eat vegetables, or had to plow through a stack of green beans to get to dessert. Maybe you were served overcooked, mushy vegetables. Or perhaps some time in your life, you were on a fad diet where all you could eat were certain vegetables.
I trace my distaste for peas to a childhood memory of having to choke down a pile of them before I could be excused from the table. To this day you will never see me eat a spoonful of peas. I won't pick them out of a casserole or fried rice, mind you, but they stand, 40 years later, as my least favorite vegetable (no offense, Green Giant).
"If veggies are only served in ways that don't match your personal flavor preferences, they won't seem exciting," explains Karen Collins, MS, RD, nutrition advisor for the American Institute for Cancer Research. So if you love spicy food, you won't like veggies served plain; or if you love simple, earthy flavors, veggies covered with rich sauce won't appeal.
But there are also innate physical reasons why some people have an aversion to certain vegetables. According to Collins, a genetic trait has been identified that seems to make some people have extra-sensitive receptors for bitter tastes.
"They are sometimes dubbed 'super tasters' and they make up about 25% of the population," says Collins.
The vegetables that tend to be the bitter offenders are cruciferous vegetables (those from the cabbage family, including broccoli and cauliflower), some of the leafy greens, and eggplant.
But there are ways to tame the bitter taste in these nutrition-packed vegetables. Check out the tips below for help on this, and for more ways to get vegetables past the lips of even confirmed veggie haters.

Eat More Vegetables Tip No. 1: Add veggies you almost like to dishes you already love.

Eat More Vegetables Tip No. 2: Try them in soup.

Embellish your favorite soups with added veggies. Some homemade soups already contain a nice amount of vegetables, but most canned and commercial choices can stand to have their veggie quota bumped up. I love adding carrots to chicken noodle soup, and edamame or green beans to minestrone. Just add the raw or frozen vegetables while you are cooking or heating the soup.

Eat More Vegetables Tip No. 3: Slip them into salads.

Load your salads with all the veggies you enjoy (or at least tolerate). The options include cucumber, grated carrots, zucchini, green beans, onions, radishes, jicama, tomato, broccoli or cauliflower florets. You can even use spinach leaves instead of lettuce.

Eat More Vegetables Tip No. 4: Serve them raw.

Raw veggies can be more appetizing than their cooked counterparts to people who aren't crazy about vegetables. The flavors of raw veggies can be milder than those of cooked ones. And the texture is crispy, rather than mushy.

Eat More Vegetables Tip No. 5: Take raw vegetables skinny dipping.

There's nothing like a little light ranch dressing or onion dip to make a platter of raw veggies disappear. Make it super easy by using bottled light ranch, bleu cheese, or Italian dressing. To make light onion dip, stir onion soup mix into some fat-free or light sour cream.

Eat More Vegetables Tip No. 6: Sneak them into spaghetti and pizza.

Most people like spaghetti and pizza, which makes them a good place to sneak in some vegetables. Chop any vegetables your family likes (zucchini, onions, eggplant, broccoli, celery, carrots) and add them to the spaghetti sauce. The smaller you chop them, the less likely anyone will notice that they're there. Vegetables can also be a tempting topping for your pizza, adding fiber and nutrients. Any combination of the following will work well: fresh tomato, onion, bell pepper, mushroom, zucchini, artichoke hearts, fresh basil leaves, and chopped spinach.

Eat More Vegetables Tip No. 7: Drink your vegetables.

There are several good veggie juices on the market (V-8 or carrot juice), even veggie-fruit juice blends that taste great. Or, create your own veggie blend juice by blending some carrot juice with a fruit juice (like mango, tangerine, or orange juice).

Eat More Vegetables Tip No. 8: Increase the fun factor.

Let's face it: some vegetables are just more fun to eat than others. Corn on the cob (especially when grilled) continues to be fun into adulthood. So are veggie kabobs, and celery sticks filled with natural peanut butter or light cream cheese. And a zucchini half, tomato, bell pepper, or portobello mushroom stuffed with a savory filling can be as elegant as it is fun.

Eat More Vegetables Tip No. 9: Grill, baby, grill!

After you take your meat off the grill, why waste the hot coals? You'll be amazed at how great grilled veggies taste. Before grilling, just brush veggies lightly with canola or olive oil, light Italian dressing, or the same marinade you're using for your meat (make sure to use marinade that hasn't touched the raw meat). Large pieces can go straight onto the grill (portobello mushrooms, zucchini halves, large pieces of eggplant, asparagus spears). String smaller pieces onto a skewer for a veggie kabob.

Eat More Vegetables Tip No. 10: Know how to cook the stronger flavored veggies.

The strongest tasting (and smelling) vegetables are those in the cruciferous family, along with some greens, and raw eggplant. Keep in mind that generally, the longer you cook these veggies, the stronger their odor and flavor will be. The exception is eggplant, which becomes milder with cooking.
Cruciferous vegetables include cabbage, broccoli, cauliflower, and brussels sprouts. Some research has found that people who dislike cruciferous vegetables tend to have a sensitivity for tasting a substance known as PROP (a bitter tasting component).
To cut the bitterness of these veggies, there a few tricks you can have up your sleeve. Add a little olive oil (or other fat) when stir-frying or sauteing; add something salty or sour (like a drizzle of light soy sauce, balsamic vinegar, lemon, or shredded Parmesan); or glaze the vegetables with something sweet (a small spoonful of honey or orange marmalade).

Eat More Vegetables Tip No. 11: Try them where you least expect them.

You might be surprised at how well vegetables can complement the featured ingredients in many of your favorite foods. Roasted red pepper, roasted or sun-dried tomato, and/or grilled eggplant all work well in hot or cold sandwiches. Raw tomato, spinach leaves, fresh basil, grated carrots, sprouts, sliced or grated zucchini, shredded cabbage (green or purple) go well in sandwiches, wraps, and pitas. Add grated or finely chopped vegetables to meat loaf, pasta fillings (such as manicotti), and fillings for Mexican entree fillings like tacos, enchiladas, and flautas.

Eat More Vegetables Tip No. 12: Be sensitive to textural turn-offs.

If your experience is mostly with canned or overcooked vegetables, give them a "fresh" start. You might be more willing to eat vegetables prepared in more texturally pleasing ways (lightly cooked stir-fry veggies, raw veggies, or veggies lightly cooked in a steamer or microwave, just to the point where they're slightly tender but still have a nice crunch. Minimal cooking also keeps the color is bright and appealing. Consider a bright green asparagus spear, cooked just until crisp-tender. Then think about overcooked or canned asparagus, which is beyond soft in texture and has an olive green color.

Eat More Vegetables Tip No. 13: Even fast-food vegetables count.

You can even get vegetables at your favorite fast-food chain -- as long as you like salads, that is. Look for side salads or salads made with grilled chicken and choose the light or reduced-calorie dressing. Use half of the packet of dressing (it's plenty), and you'll be adding just about 25-50 calories and 0-4 grams of fat to your salad.

Eat More Vegetables Tip No. 14: Don't reward your kids (or yourself) for eating vegetables.

"Studies suggest that when we are rewarded for eating something, then the reward becomes the treat and we will not see the food itself as enjoyable," notes Collins. When this is standard table practice for vegetables, we're taught indirectly that the vegetables are the punishment we have to get through to reach our reward.

Eat More Vegetables Tip No. 15: It's all about the cheese.

When all else fails, you can always sprinkle a little grated, reduced-fat cheese over the top. If cheese sauce is more your style, drizzle it over vegetables like broccoli or cauliflower and suddenly, it's a whole different ball game. Here's a recipe for Lower Fat 3-Cheese Sauce.

Retrieve from: http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters?page=4

Some Common Questions about it.

What are common questions about being a vegetarian? How can I better inform myself and the readers about this lifestyle?

 

 

 

 

 

 

 

 

 

 

 

 

How does the Vegetarian Diet work?

Well, which kind of vegetarian do you want to be? Most choose a lacto-ovo approach, turning their backs on meat, fish, and poultry but still eating dairy products and eggs. (Lacto-vegetarians, meanwhile, also nix eggs, whereas ovo-vegetarians also nix dairy; vegans exclude all animal products.) For the lacto-ovo camp, the government’s 2010 Dietary Guidelines can help you develop a healthy plan. You can skip over the first 80 pages and just figure out how many meatless calories you should eat (Appendix 6, page 78) and where they ought to come from (Appendix 8, page 81) to get all the nutrients you need.

A daily 2,000-calorie diet, for example, should include 2 cups of fruit; 2½ cups of vegetables; 3 cups of dairy, 6 “ounce-equivalents” of grains, and 5½ ounce-equivalents of protein. The fine print will tell you how much actual food is in an ounce-equivalent. For grains, one ounce-equivalent is a slice of bread or a 6-inch tortilla; for protein, it’s an egg or quarter-cup of cooked beans. As with any diet, boredom is avoided through variation—like incorporating different-colored veggies and sources of protein to get the nutrients you need.
If that sounds tedious, countless books offer structure with vegetarian meal plans and recipes. The Internet is also full of good information. On its website, Oldways, a nonprofit food think tank, simplifies with its vegetarian food pyramid, which it codeveloped with the Harvard School of Public Health. The Mayo Clinic also offers tips to get started.
You don’t have to go cold turkey. You could start by preparing a couple meat-free dishes each week, and gradually make more substitutions—tofu in stir fry instead of chicken, say, or grilled veggie burgers instead of beef. If your aim is also weight loss, amp up your exercise routine and eat fewer calories than your daily recommended max.

Will you lose weight?

Likely. Research shows vegetarians tend to eat fewer calories, weigh less, and have a lower body mass index (a measure of body fat) than their meat-eating counterparts. If you’re doing it right—eating lots of fruits, veggies, and whole grains—you’ll likely feel full on fewer calories than you’re allowed each day. With that “calorie deficit” and a little physical activity, you’re bound to shed pounds. How quickly and whether you keep them off is up to you.

Does it have cardiovascular benefits?

Yes, provided you create a healthy plan (a French fries and doughnut diet counts as vegetarian). Research has linked vegetarian diets to reducing cholesterol, blood pressure, and the risk of heart disease. As long as you’re not devouring copious calories and you’re monitoring your saturated fat intake, you’ll tilt the heart-disease odds in your favor.

Can it prevent or control diabetes?

Yes, it’s a good option for both.

Read More

Prevention: Being overweight is one of the biggest risk factors for type 2 diabetes. If going meat-free helps you lose weight and keep it off, you’ll stand a better chance of staving off the disease. Some research has linked vegetarianism with a lower diabetes risk.
Control: It’s a healthful option, according to the American Diabetes Association. And because there are no rigid meal plans or prepackaged meals, you can ensure that what you’re eating doesn’t go against your doctor’s advice.

Are there health risks?

No, as long as you create a sensible plan.

Read More

You’ll almost certainly jack up your risk of heart disease and diabetes (and won’t do your waistline any good) if your meals revolve around white bread, cheese, and sugary, fatty desserts. If you’re worried about malnutrition, your doctor can help design your meals.
Otherwise, vegetarianism is generally safe for everyone. Children, teens, and women who are pregnant or breastfeeding can safely go meat-free. (Besides, research has linked excessive red meat consumption with cancer and heart disease.)

How well does it conform to accepted dietary guidelines?

Fat. If you make healthful choices, you should stay within the government’s recommendation that between 20 to 35 percent of daily calories come from fat.

Protein. It should keep you within the acceptable range for protein consumption.

Carbohydrates. It’s in line with the recommendation that carbs supply 45 to 65 percent of daily calories.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. It’s up to you to stay under your cap, but it shouldn’t be too hard if you eat enough fresh produce, ditch heavily processed foods, and hide the salt shaker.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

• Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. You’ll stay within or above that range.
• Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. Lots of lacto-ovo-friendly foods—produce, beans, and dairy products—are potassium powerhouses. You should at least come close to the recommendation.
• Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. Since you’re allowed dairy products, you should have no trouble. (Ovo-vegetarians may struggle but dark-green veggies like collard greens, kale, and broccoli are good, dairy-free alternatives.)
• Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Focus on yogurt and fortified foods, like cereals, to help ensure you meet the requirement.
• Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. Low-fat dairy and fortified cereals will help you meet the requirement.

How easy is it to follow?

How much do you like meat? If the thought of a turkey-free Thanksgiving isn’t a turn off, making the switch probably won’t be too hard. Plus you’re free to decide what you can’t live without (omelets? ice cream?) and whether you’ll cheat on occasion. Be mindful that healthy vegetarianism requires planning, especially if you’re a first-time convert.

Convenience:

When you want to cook, there’s a recipe somewhere that’ll suit your taste buds. When you don’t, virtually every restaurant serves up vegetarian fare. And while alcohol is technically permitted, that’s not license to binge drink.

Read More

Recipes. Limitless. Magazines, books, and websites like this one abound, offering suggestions for every meal and cuisine.
Eating out. Easy. Restaurants typically have lots of vegetarian-friendly entrées. Careful, though: Vegetarian doesn’t always mean healthy and restaurants are known for their gargantuan portions.
Alcohol. Vegetarian-friendly, but too much can thwart weight loss and damage the liver, brain, and heart. Moderation is your best bet—that’s one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine, or 1½ ounces of liquor.)
Timesavers. None, unless you hire somebody to plan your meals, shop for them, and prepare them.
Extras. N/A

Fullness:

Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. If you’ve built a healthful vegetarian diet around fiber-packed veggies, fruits, and whole grains, you shouldn’t feel hungry between meals.

Taste:

You’re making everything, so if something doesn’t taste good, you know who to blame.

How much does it cost?

It’s moderately pricey. Stocking up on produce and whole grains can get expensive, but bypassing the butcher will help keep the tab reasonable. Plus, lacto-ovo vegetarian staples like eggs and beans are some of the most affordable choices at the supermarket.

Retrieve from: http://health.usnews.com/best-diet/vegetarian-diet

5 Common Myths about Vegetarians

Today I'm wondering or questioning what I really know about being a vegetarian. What are common misconceptions of being a vegetarian? My research showed me that vegetarians aren't necessarily healthier than people who eat meat if they don't follow their diet correctly. Vegetarians have found that you don't need meat to get your protein and that you can live off other foods without feeling like you don't fit into society.



If you are not a vegetarian, then these might be some common misconceptions you hold about vegetarianism, which prevent you from seeing vegetarianism in the correct light.
The first step to understanding anything in life, is to be properly informed about it, hence education is key for dispelling myths, alleviating fears and opening up ourselves to new ideas.
So sit back, relax and let us examine each of the following myths.

MYTH #1: All vegetarians are healthier than animal product consumers.

FALSE: There is actually nothing further from the truth as some people who choose to go vegetarian really misunderstand the idea of vegetarianism and adapt a very unhealthy lifestyle.
Some people who go vegetarian eat very unbalanced meals. This is due to one major error and that is seeing vegetarianism as eating only fruits and vegetables. So it is not uncommon to see the odd vegetarian living off of lettuce salads. Now it does not take a rocket scientist to figure out what is wrong with that.
These types of vegetarians are usually teens and younger people who do not quite fully understand the idea of vegetarianism and become deficient in various nutrients, usually go through dramatic weight loss and are accompanied by weakness, fatigue and possibly in serious cases become hospitalized.
Another group of unhealthy vegetarians are those who live off of processed vegetarian foods like veggie burgers, turkey tofu and the list goes on. In my opinion if you really need a meat alternate that bad then perhaps you should keep eating meat as this defeats the whole purpose of becoming healthier. Processed vegetarian foods are not only high in sodium, but also can contain artificial colors, preservatives and the like.

MYTH #2: All vegetarians are the same.

FALSE: Again , this point is highly misleading as today there are so many types of vegetarians out there. For starters you have to understand that the term “vegetarian” is just a regular label that shields out some animal products, but in no way correctly represents all vegetarians.
The following list is just some of the most popular types of vegetarians out there today:

• Vegan: Eats no animal products whatsoever, even indirect ones like honey.
• Lacto Vegetarian: Eats no animal products, except for dairy products.
• Ovo Vegetarian: Eats no animal products, except for eggs.
• Lacto-Ovo Vegetarian: Eats no animal products, except for eggs and dairy.
• Pesco-Vegetarian: Eats no animal products, except for fish (can include eggs, dairy and in some cases chicken).
• Flexitarian: Eats small amounts of animal products occasionally.

But again, even each of the above can have its own personal rules and variations.
Hence if you are thinking of becoming vegetarian, you have to realize that you can start wherever you want and with whatever that you are comfortable, because in the end labels don’t matter and the goal is simply to become healthier. Unless people are very motivated and educated about vegetarianism, they will usually start by cutting down on animal products and gradually embracing a more plant based rich lifestyle.

MYTH #3: It is really hard for a vegetarian to get the right type and amount of protein.

FALSE: This is probably the most common myth about vegetarians and is always followed by the age old question asked of vegetarians “so where do you get your protein from?”
The truth is that plant products and some especially, are packed with protein. The second major aspect of this that most people are unaware of is just how much protein does one exactly need?
Did you know that the average North American eats way too much protein? That is right – our society has become protein obsessed over the last few decades. If your regular meals consist of a couple of servings each day of meat and dairy than you are actually getting too much protein.
Now what are the health consequences of that? Well for starters, protein has to go through a deamination process in your liver. Hence too much protein in one’s diet can actually put stress on one’s liver and then kidneys that have to remove the high amounts of urea that protein by-products are changed into. Also, there is stress put on the digestive system to get rid of all that extra protein by trying to burn it as fuel for the body and may leave one regularly in states of fatigue and low energy. Finally, high protein diets also leach valuable minerals out of our tissues and leave us vulnerable to other conditions and diseases, like osteoporosis.
Even natural and vegetarian health experts like Dr. Andrew Weil and Dr. Joel Fuhrman, attest to just how little protein the average person needs for optimal health.
The truth is that your body makes roughly 12 out of the 20 amino acids that it needs on its own.  Although we need to get the other 8 from our diet, studies today show that the body can even synthesize those from parts of the other amino acids and other sources, especially through a varied diet.
Another myth was that one needed a complete protein with every meal and today we know that is not true either as the body can hold onto proteins from one meal to mix with proteins of another.
So while balanced meals are the key, vegetarians no longer have to stress that they are not getting enough or the right proteins in every single one of their meals.

MYTH #4: All vegetarians eat tofu and use it as their primary protein source.

FALSE: Having read myth #3 this one is already somewhat self-explanatory.
First of all not all vegetarians eat tofu and they definitely do not use it as their primary protein (animal product) replacement.
I personally did not eat tofu for at least the first 6 months of giving up most animal products. I used to get asked about tofu all the time, so finally I tried it. And? And personally I am not a huge fan of it. I have tried it done very well by authentic Oriental chefs but I have no motivation of making it a regular part of my own diet. One also has to be a little careful with soybean products, especially processed ones as they contain estrogen-mimicking substances which have been linked to increased breast cancer rates among other things. Some products contain more of these than others, so when it comes to soybean products, extreme moderation should be the key and of course proper education.
Secondly, the truth is that aside from fruits and veggies having some protein, there are numerous other plant foods that are excellent sources of protein (both complete and incomplete). Here is a list of the best plant protein sources:

• Legumes (beans, lentils, etc. have very high amounts of protein)
• Seeds & nuts (also contain significant sources of protein)
• Grains (most whole grains are good sources of protein)
• Soybeans & products like tofu, tempeh and miso
• Salba seed

And of course this is only if you are a vegan, if you are any other type of vegetarian then you generally speaking don’t have to think twice about which foods will provide you with enough protein.

MYTH #5: It is hard for vegetarians to eat out or at non-vegetarian households.

FALSE: This myth I have to tell you I never understood myself, from the aspect of why people who are non-vegetarian make such a big deal if they invite you over for dinner and find out you are a vegetarian. I guess in some way it is about fear of the unknown.
They usually say things like “Oh my gosh, then what I am going to serve you/feed you?” Well my thoughts are always along the lines of: you are going to have vegetables at least on the table, no? I mean I do not know about you, but I have never gone to a restaurant or someone’s house where all they had was meat. But in all fairness to them, I also understand that our culture has become so meat obsessed that if you are not eating meat, then to some people, it is like you are not eating at all.
So, if you do have a vegetarian coming over for dinner, do not stress over it. There is always something there for them to eat. If you make meat, potatoes and veggies – then great, they will have the potatoes and veggies!
Now same thing goes if you are thinking of becoming a vegetarian. You do not have to worry that you are going to be locked into finding vegetarian restaurants only. While I agree most of them have a better choice and quality of food, there is always at least one veggie dish (and I am being very modest with this one) at any restaurant you go to.
Personally I shy away from all restaurants, not because I am vegetarian, but because nothing beats quality home cooking and no restaurant, unless perhaps a very elite one will prepare a meal for you that is made with high quality and truly healthy ingredients.
And if you do get stuck at that odd restaurant where nothing seems to your liking, simply tell your server that you are a vegetarian and ask what the chef can prepare for you. At higher end restaurants, they actually enjoy this as the chef gets to express a unique side of themselves by preparing something different for a change. Naturally, the local T.G.I.F restaurant, may not be as ecstatic.

Retrieve from:  http://www.evolvingwellness.com/essay/5-common-myths-about-vegetarians

Testimony Joshua Knox

I need a testimony or a story of a successful vegan or vegetarian. It should be a good story that will draw the attention of my readers and it will give us good reasons to change our diets.

This is a very good testimony of a vegan bodybuilding. I hope you like it.

5 Secrets for Cooking Vegetarian Food

 

If I were to begin a vegetarian diet what would I cook? and how? What recipes or tips could I use to make sure I was doing it correctly? I found out that the most important part is to make the meals well balanced. It is important to mix fiber and protein to keep me full and cook food correctly to get the most taste out of it.

 

 

Easy tips to make delicious and satisfying vegetarian recipes.

Every cook should know the tricks to making meatless meals that really satisfy. That way even when you’re cooking for a mixed crowd of vegetarians and meat lovers you can keep everyone happy. And for those carnivores at the table, you may be doing their health a favor: people who reduce meat in their diet consume less saturated fat and cholesterol, more dietary fiber and higher levels of folate, vitamins C and E, potassium and magnesium.
Here are our five secrets to cooking vegetarian recipes that everyone will love:

 

 

 

1. Build A Balanced Meal

Combining protein and fiber at meals will help you feel fuller longer. This noodle salad, for example, gets protein from edamame and fiber from carrots, seaweed and peppers.

 

 

2. Slow Roast

When you slow-roast food, you remove the amount of water it contains, thereby intensifying the flavor and making the texture chewier. (Think about the difference between a fresh tomato and a sun-dried tomato.) Cooked meat is about 55-65 percent water; while that sounds like a lot, compare it to veggies, which are 80-95 percent water. Roasting tomatoes for the lasagna sauce makes the sauce taste more deep and savory.

 

3. Add Chewy Foods

Chewy foods like seared firm tofu, grilled mushrooms and nuts feel more filling because they take more time and effort to eat than, say, a spoonful of broth. They also better mimic the way you chew meat—which makes them a more satisfying substitution.

 

4. Include Umami Ingredients

The word umami, roughly translated as “delicious,” was coined by a Japanese scientist who discovered this fifth taste. He found that the glutamate in foods can be detected by humans, giving food an appeal that is neither sweet, salty, sour nor bitter (the other four tastes). Most people know glutamate from MSG (monosodium glutamate), the flavor enhancer associated with Chinese-restaurant food. But it is also a naturally occurring and safe compound found in meat—as well as many other foods. The process of fermentation enhances umami, which explains why soy sauce and aged cheeses like Parmesan are so “savory.” Vegetables high in umami include asparagus, tomatoes, seaweed, peas, corn and onions. Soyfoods, including tofu and edamame, and seaweed like dulse or arame are also good places to find umami. This stew layers on umami with corn, tofu and miso.

 

5. Combine Flavors and Textures

Excite your palate by mixing textures and flavors. For example, in the risotto, above, creamy rice is offset with chewy shiitake mushrooms and crisp asparagus. This burger balances the mushroom flavor against sweet onions and the punch of blue cheese. No single component is as satisfying as the combination.

 

 

 

Retrieve from: http://www.eatingwell.com/healthy_cooking/quick_healthy_cooking/5_secrets_for_cooking_vegetarian_food?page=6





Vegan Nutrition: What Does the Science Say?



I need to find some more information about vegans. What is the difference between vegans and vegetarians? Is there scientific evidence supporting or rejecting these types of nutrition? 

 

 

http://www.youtube.com/watch?v=bKa0kfN0LOY

Health Benefits of Vegetarian Diets

What are the benefits or becoming a vegetarian? Will I feel better physically? Will my body feel stronger and healthier? I found that vegetarians are at a lower risk of getting cancer or heart disease.

Vegetarian Food Pyramid

In the past, many viewed vegetarianism as strange and faddish but appropriately planned vegetarian diets are now recognized by many, including the American Dietetic Association, as being nutritionally adequate, and providing healthful benefits in the prevention and treatment of chronic diseases .
Choosing a nonvegetarian lifestyle has a significant health and medical cost. The total direct medical costs in the United States attributable to meat consumption were estimated to be $30-60 billion a year, based upon the higher prevalence of hypertension, heart disease, cancer, diabetes, gallstones, obesity and food-borne illness among omnivores compared with vegetarians.

A large body of scientific literature suggests that the consumption of a diet of whole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat and high-fat animal products, along with a regular exercise program is consistently associated with lower blood cholesterol levels, lower blood pressure, less obesity and consequently less heart disease, stroke, diabetes, cancer, and mortality . In African-Americans, the frequent consumption of nuts, fruits and green salads was associated with 35-44 percent lower risk of overall mortality.

Cancer Protection

A major report published by the World Cancer Research Fund in 1997 recommended we lower our risk of cancer by choosing predominantly plant-based diets rich in a variety of vegetables and fruits, legumes and minimally processed starchy staple foods, and to limit the intake of grilled, cured and smoked meats and fish. These methods of preparing meat produce polycyclic aromatic hydrocarbons and heterocyclic amines which are carcinogenic .
Over 200 studies have revealed that a regular consumption of fruits and vegetables provides significant protection against cancer at many sites. People who consume higher amounts of fruits and vegetables have about one-half the risk of cancer, especially the epithelial cancers . The risk of most cancers was 20-50% lower in those with a high versus a low consumption of whole grains.
About three dozen plant foods have been identified as possessing cancer-protective properties. These include cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), umbelliferous vegetables and herbs (carrots, celery, cilantro, caraway, dill, parsley), other fruits and vegetables (citrus, tomatoes, cucumber, grapes, cantaloupe, berries), beans (soybeans), whole grains (brown rice, oats, whole wheat), flaxseed, many nuts, and various seasoning herbs (garlic, scallions, onions, chives, ginger, turmeric, rosemary, thyme, oregano, sage, and basil).
These foods and herbs contain of host of cancer-protective phytochemicals such as carotenoids, flavonoids, isothiocyanates, isoflavones, ellagic acid, glucarates, curcurmins, liminoids, lignans, phenolic acids, phthalides, saponins, phytosterols, sulfide compounds, terpenoids, and tocotrienols. These beneficial compounds alter metabolic pathways and hormonal actions that are associated with the development of cancer, stimulate the immune system, and have antioxidant activity.

Heart Disease

Regular fruit and vegetable consumption reduces the risk of ischemic heart disease. A recent survey of 47,000 Italians found that persons in the highest tertile of vegetable consumption had a 21and 11% reduced risk of myocardial infarction and angina, respectively, compared with those in the lowest tertile of vegetable consumption .
A British study found that daily consumption of fresh fruit was associated with a 24 percent reduction in mortality from heart disease and a 32 percent reduction in death from cerebrovascular disease, compared with less frequent fruit consumption. Daily consumption of raw salad was associated with a 26 percent reduction in mortality from heart disease .
In another study, lifelong vegetarians had a 24 percent lower incidence and lifelong vegans (those who eat no eggs or dairy products) had a 57 percent lower incidence of coronary heart disease compared to meat eaters . Healthy volunteers who consumed a vegetarian diet (25% of calories as fat) that was rich in green, leafy vegetables and other low-calorie vegetables (tomatoes, cucumbers, carrots, bell peppers, celery, green beans, etc.), fruits, nuts, sweet corn and peas experienced after two weeks decreases of 25, 33, 20 and 21 percent in total cholesterol, LDL cholesterol, triglycerides, and total/HDL cholesterol ratio, respectively .
Various factors exist in fruits and vegetables that provide possible protection against cardiovascular disease. These factors include folic acid, dietary fiber, potassium, magnesium, carotenoids, phytosterols, flavonoids, and other polyphenolic antioxidants. Typically, vegetarian diets are also somewhat lower in saturated fat and cholesterol. Vegetarians typically have lower blood cholesterol levels. Plant diets rich in soluble fiber (such as found in dry beans, oats, carrots, squash, apples, and citrus) are useful for lowering serum cholesterol levels.
The many flavonoids in fruits, vegetables, nuts and whole grains, have extensive biological properties that reduce the risk of heart disease. Flavonoids are among the most potent antioxidants. They protect LDL cholesterol from oxidation; inhibit the formation of blood clots; and have hypolipidemic effects and anti-inflammatory action . European studies found that those who had the highest consumption of flavonoids had 60 percent less mortality from heart disease and 70 percent lower risk of stroke than the low flavonoid consumers.
The yellow-orange and red carotenoid pigments in fruits and vegetables are powerful antioxidants that can quench free radicals and protect against cholesterol oxidation. Persons with high levels of serum carotenoids have a reduced risk of heart disease. The recent EURAMIC study found that a high intake of lycopene (the red pigment in tomatoes, pink grapefruit, and watermelon) was associated in men with a 48 percent lower risk of a myocardial infarction compared with a low intake of lycopene . Cholesterol synthesis is suppressed and LDL receptor activity is augmented by the carotenoids beta-carotene and lycopene, similar to that seen with the drug fluvastatin.

The consumption of a generous supply of whole grains, legumes, nuts, fruits and vegetables provides protection against chronic diseases such as cancer, cardiovascular disease and diabetes. A plant-based diet is rich in its content of health-promoting factors such as the many phytochemicals.

What does a vegetarian diet consist of?

Today I was wondering what it would be like to be a vegetarian so I started searching for different vegetarian diets. I found out these diets are based out of grains, protein, vegies and fruits. to lrn about basics concepts abt


 
 
 
 
 
 
out a vegetarian diet, I found an interesting article in this web site http://healthyeating.sfgate.com/vegetarian-diet-consist-of-2568.html  that I want to share with you.
 
Vegetarian diets fall into three main categories based on the types of food eaten. A vegan does not eat meat, poultry, fish, eggs or dairy products. A lacto-vegetarian diet does not include meat, poultry, fish or eggs. However, lacto-vegetarians will eat dairy products, such as milk, cheese and yogurt. A lacto-ovo vegetarian diet only excludes meat, fish and poultry, while eggs and dairy products are allowed.

 

 

Grains

As a general rule, vegetarians should eat five to seven servings of grains every day, according to Loma Linda University School of Public Health. Because of their significant health benefit, whole grains should make up at least half of the daily serving. The “grains” food group includes bread, pasta, rice, wheat, oats and barley. Vegetarians might also benefit from whole grains that have been fortified with additional nutrients, such as iron, zinc and vitamin B-12, which are commonly found in meat and seafood sources. Iron and vitamin B-12 assist with red blood cell production, which protects against anemia, while zinc protects the body's cells and tissues from destruction and disease.

Proteins

Since vegetarians do not eat any type of meat, they must be sure to get enough protein from other types of foods. MayoClinic.com recommends vegetarians eat at least five daily servings of protein-rich foods, such as beans, legumes, nuts and soy. For lacto-vegetarians and lacto-ovo vegetarians, eggs and Greek yogurt are also an excellent source of protein. Vegetarians are often deficient in iron, which is absorbed more easily from meat sources. Iron can be consumed through dry beans, peas, lentils, fortified oatmeal, soybeans, spinach and tofu. Since vitamin C helps the body absorb iron, combine iron-rich foods with foods high in vitamin C, such as tomatoes, broccoli, strawberries and oranges.

Fruits and Vegetables

Fruits and vegetables tend to be the most common types of foods consumed by all vegetarians. These foods supply a generous amount of vitamins, minerals and fiber with every serving. Vegetarians should aim for at least six to eight servings of vegetables and three to four servings of fruit per day, according to Loma Linda University School of Public Health. For vegetarians who don’t eat dairy products, dark green leafy vegetables and broccoli are excellent sources of calcium.

7/3/2013

Becoming Vegetarian!!

Questions related to my topic: 
1. What do Vegetarians and Vegans eat?
2. How do I become Vegetarian?
3. What are the benefits of being vegetarian?
4. Advantages and disadvantages of being vegetarian?

06/26/13

Hello Everyone!!
This is my new blog, I hope you like it.

Potential topics:
1. GMO
2. Becoming Vegetarian
3. Learning a second language
4. Top 10  places to visit