Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet PDF
Preview Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet
Table of Contents Title Page Copyright Page Dedication Acknowledgements Introduction chapter 1 - why be vegetarian? Types of Vegetarians Deciding Factors: The Motivation for Becoming Vegetarian Vegetarianism Stands the Test of Time The Future Is Bright! chapter 2 - maximizing the vegetarian advantage Beyond a Reasonable Doubt The Health of Vegetarians Heart Disease Cancer Effects of Vegetarian Diets on Other Diseases Nutrition Recommendations for the Prevention of Chronic Disease chapter 3 - power from plants legumes, nuts, and seeds Protein in Vegetarian Diets Iron in Vegetarian Diets Time to Think About Zinc chapter 4 - bone boosters milks, greens, and other calcium champions Calcium Vitamin D for Dull Days Riboflavin Steps for Strong Bones chapter 5 - energy plus goodness from grains What Are Grains? Are “Whole Grains” Nutritious Foods? Do Whole Grains Provide Protection Against Disease? Fibre Fundamentals Recommended and Actual Intakes of Grains Great Gains in Grains: Practical Guidelines chapter 6 - perfect protectors vegetables and fruits What Separates Vegetables from Fruits? The Nutritional Value of Vegetables and Fruits Vegetables and Fruits Fight Disease chapter 7 - fat feuds who’s winning? What Is More Important, the Amount or the Type of Fat? Can Vegetarian Diets Provide Sufficient Essential Fatty Acids? How Much Fat Should We Eat? What Are the Healthiest Fat Sources? chapter 8 - fine-tuning the vegetarian diet vitamin B12 Vitamin B12 in the Body chapter 9 - designing the diet the vegetarian food guide The Vegetarian Food Guide: A Guide to Daily Food Choices Assessing Your Diet chapter 10 - vegetarian for life Part 1: Pregnancy and Lactation Part 2: Infancy (Birth to Two Years) Part 3: Childhood (Two to Twelve and Beyond) Part 4: Focus on Teens (Thirteen and Over) Part 5: The Prime of Life (Fifty Years Plus) chapter 11 - vegetarian victory over weight Society’s Double-edged Sword Determining Healthy Body Weight The Battle of the Bulge Healthy Mind, Healthy Body chapter 12 - vegetarian diplomacy Becoming Vegetarian in a Nonvegetarian World Mastering the Fine Art of Diplomacy Diplomacy in Action chapter 13 - from market to meals Where to Shop What to Buy Food Storage Tips Kitchen Equipment Making the Transition to a Vegetarian Diet Travel Tips Support and Inspiration chapter 14 - recipes simple treasures Nutritional Analysis of Recipes Breakfast Favourites Shakes and Smoothies for Breakfast or Snacks Soups, Spreads, and Sandwiches Greens and Dressing Cooking the Basics Seven Super-Simple Suppers Delectable Desserts and Goodies appendix - nutritional recommendations Index Copyright © 2003 by Vesanto Melina and Brenda Davis All rights reserved. No part of this work covered by the copyright herein may be reproduced or used in any form or by any means—graphic, electronic or mechanical—without the prior written permission of the publisher. Any request for photocopying, recording, taping or information storage and retrieval systems of any part of this book shall be directed in writing to CANCOPY, 1 Yonge Street, Suite 1900, Toronto, Ontario, M5E 1E5. Care has been taken to trace ownership of copyright material contained in this book. The publishers will gladly receive any information that will enable them to rectify any reference or credit line in subsequent editions. This publication contains opinions and ideas of the author. They are not presented to provide a basis of action for any particular circumstances without consideration by a competent professional. The author and publisher expressly disclaim any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, direct or indirect, of the use or application of the contents of this book. National Library of Canada Cataloguing in Publication Melina, Vesanto, 1942- Becoming vegetarian : the complete guide to adopting a healthy vegetarian diet / Vesanto Melina, Brenda Davis. -- Rev. ed. Includes index. eISBN : 978-0-47073999-0 1. Vegetarianism. 2. Vegetarian cookery. I. Davis, Brenda, 1959-II. Title. TX392.M.2’62 C2003-900258-6 Production Credits Cover & interior text design: Interrobang Graphic Design Inc. Cover photograph: Anthony-Masterson / Getty Images, Canada Printer: Tri-Graphic Printing Ltd. Wheat Kernal illustration in Chapter 5 courtesy of the Kansas Wheat Commission
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