The Vegetarian Diet – Frequently Asked Questions
What foods do lacto-vegetarians eat?
Lacto-vegetarians eat dairy products, such as yogurt, butter, and milk, along with fruits, grains, vegetables, nuts, seeds, and legumes (beans, lentils, etc.).
Can I and my children get enough protein by going vegetarian?
It is very easy, if one eats a reasonably varied diet, to get plenty of protein. Milk is a complete protein, which means it contains all the essential amino acids. Other foods such as beans, cereals, soy products, fruits, and vegetables provide varying amounts of amino acids. Meat substitutes made with high-quality plant protein are now widely available in supermarkets and health food stores.
How can I get a hearty and satisfying meal as a vegetarian?
Whole grains, legumes, vegetables, and fruits contain complex carbohydrates that provide optimal energy and a feeling of fullness. When adapting to a vegetarian diet, it is best to substitute high-quality vegetarian protein for the meat portion of the meal. Make a list of nutritious, filling and appealing vegetarian items and rotate them into your diet. Use prepared mock meat substitutes or try new recipes. Since vegetarianism has become so popular, there are hundreds of vegetarian cookbooks on the market. They are available for a variety of ethnic preferences: low-fat and special diets, vegetarian teens, entertainment needs, quick and easy recipes for those on the go, gourmet meals, etc. We recommend Vegetarian Creations from SK Publications. This book was developed with the new vegetarian as well as the seasoned vegetarian cook in mind. It has great kitchen-tested recipes that can be used for main dishes, side dishes, breads, soups, appetizers, desserts, salads, and more.
Are vegetarians really healthy?
Not only are they healthier, but research shows their quality of life is better. Too much protein, which is common in meat-focused Western diets, can put a strain on the liver, kidneys, and digestive system. Meat is also high in saturated fat and cholesterol, both of which affect cardiovascular disease. One of the unique benefits of a vegetarian diet is the reliance on natural grains and vegetables, which in turn reduces the risks of colon cancer and diverticulosis.
The director of the renowned Framingham Heart Study (1990) concluded: “Some people scoff at vegetarians, but vegetarians have a fraction of our heart attack rate and only 40 percent of our cancer rate…In On average, men outlive others by about six years, and other women outlive them by about three years.” Dietary cholesterol is found only in foods of animal origin. The US Surgeon General recommends that the public reduce their intake of saturated fat and cholesterol, and “increase consumption of whole foods, grain products, vegetables, and fruits.” (Sources: Science, February 1974, p. 416, and Burkitt, D., British Medical Journal, 1:274, 1973; National Research Council, Recommended Dietary Allowances, 9th ed., p. 46. British Journal of Urology, 51:427, 1979)
An interesting note: the most common cause of death in the United States is heart disease. The risk of death from a heart attack for the average American man is 50%. The risk of death from heart attack for an American man who does not eat meat is 15%. (Source: Journal of the American Medical Association, 215; 1617, 1971)