Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet

471 Pages·2003·1.56 MB·English

by  Vesanto Melina, Brenda Davis

R E V I S E D A N D U P D A T E D
BECOMING
VEGETARIAN
th complete guide to
adopting a healthy vegetarian diet
R E V I S E D A N D U P D A T E D
BECOMING
VEGETARIAN
the complete guide to
adopting ahealthy begatarian diet
vesanto melina, m.sc., r.d.
brenda davis, r.d.
WILEY
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 permis-
sion 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 circum-
stances 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.
ISBN-13 978-0470-83253-0
ISBN-10 0-470-83253-3
1. Vegetarianism. 2. Vegetarian cookery. I. Davis, Brenda, 1959-II.
Title.
TX392.M45 2003 613.2'62 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
Printed in Canada
10 9 8 7 6 5 4 3
To our children,
Xoph (Chris) and Kavyo; Leena and Cory.
May your life be a reflection of what you believe,
in the deepest recesses of your heart and soul.
contents
Acknowledgments xi
Introduction xiii
Chapter 1: Why Be Vegetarian? 1
Types of Vegetarians 1
Deciding Factors: The Motivation
for Becoming Vegetarian 4
Vegetarianism Stands the Test of Time 10
The Future is Bright 16
Chapter 2: Maximizing the Vegetarian Advantage 17
Beyond a Reasonable Doubt 18
The Health of Vegetarians 20
Heart Disease 25
Cancer 40
Effect of Vegetarian Diets on Other Diseases 52
Nutrition Recommendations for the
Prevention of Chronic Disease 57
viii becoming vegetarian
Chapter 3: Power from Plants…
legumes, nuts, and seeds 61
Protein in Vegetarian Diets 62
Iron in Vegetarian Diets 96
Time to Think About Zinc 107
Chapter 4: Bone Boosters…milk, greens,
and other calcium champions 113
Calcium 114
Vitamin D for Dull Days 138
Riboflavin 146
Steps for Strong Bones 148
Chapter 5: Energy Plus…goodness from grains 151
What Are Grains? 152
Are “Whole Grains” Nutritious Foods? 153
Do Whole Grains Provide Protection
Against Disease? 160
Fibre Fundamentals 164
Recommended and Actual Intakes of Grains 170
Great Gains in Grains: Practical Guidelines 171
Chapter 6: Perfect Protectors…vegetables and fruits 175
What Separates Vegetables for Fruits? 175
The Nutritional Value of Vegetables and Fruits 176
Vegetables and Fruits Fight Disease 189
Chapter 7: Fat Feuds…who’s winning? 197
What Is More Important, the Amount
or the Type of Fat? 198
contents ix
Can Vegetarian Diets Provide Sufficient
Essential Fatty Acids? 210
How Much Fat Should We Eat? 214
What Are the Healthiest Fat Sources? 215
Chapter 8: Fine-tuning the Vegetarian Diet…
vitamin B12 223
Vitamin B12 in the Body 225
Chapter 9: Designing the Diet…
the vegetarian food guide 239
The Vegetarian Food Guide:
A Guide to Daily Food Choices 242
Assessing Your Diet 248
Chapter 10: Vegetarian for Life 253
Part 1: Pregnancy and Lactation 254
Part 2: Infancy (Birth to Two Years) 270
Part 3: Childhood (Two to Twelve and Beyond) 286
Part 4: Focus on Teens (Thirteen and Over) 301
Part 5: The Prime of Life (Fifty Years Plus) 307
Chapter 11: Vegetarian Victory Over Weight 319
Society’s Double-edged Sword 320
Determining Healthy Body Weight 323
The Battle of the Bulge 326
Healthy Mind, Healthy Body 326