the calcium connection
planning vegetarian diets
plant-based. When people from those countries adopt a Western, meat-based diet, their rates of breast cancer soar. Vegetarians also have significantly lower rates of colon cancer than meat-eaters. Colon cancer is more closely associated with meat consumption than any other dietary factor.
Why do vegetarian diets help protect against cancer? First, they are lower in fat and higher in fiber than meat-based diets. But other factors are important, too. Plants contain other cancer-fighting substances called phytochemicals. For example, vegetarians usually consume more of the plant pigments beta-carotene and lycopene. This might help to explain why they have less lung and prostate cancer. Also, some studies have suggested that diets that avoid dairy products may reduce the risk of prostate and ovarian cancer.
Some of the anti-cancer aspects of a vegetarian diet cannot yet be explained. For example, researchers are not quite sure why vegetarians have more of certain
white blood cells, called“ natural killer cells,” which are able to seek out and destroy cancer cells.
the calcium connection
Vegetarians are less likely to form either kidney stones or gallstones. In addition, vegetarians may also be at lower risk for osteoporosis because they eat little or no animal protein. A high intake of animal protein encourages the loss of calcium from the bones. Replacing animal products with plant foods reduces the amount of calcium lost. This may help to explain why people who live in countries where the diet is typically plant-based have little osteoporosis, even when calcium intake is lower than that in dairy-consuming countries.
planning vegetarian diets
It’ s easy to plan vegetarian diets that meet all your nutrient needs. Grains, beans, and vegetables are rich in protein
The Three-Step Way to Go Vegetarian
and iron. Green leafy vegetables, beans, lentils, tofu, and nuts are excellent sources of calcium, as are enriched soymilk and fortified juices.
Vitamin D is normally made in the body when sun shines on the skin. People who are dark-skinned or live at northern latitudes have some difficulty producing vitamin D year-round. Vitamin D can easily be obtained from fortified foods. Some sources are commercial breakfast cereals, soymilk, other supplemental products, and multivitamins.
Regular intake of vitamin B12 is important. Good sources include all common multiple vitamins( including vegetarian vitamins), fortified cereals, some brands of nutritional yeast, and fortified soymilk. It is especially important for pregnant women and breast-feeding mothers to get enough vitamin B12. When reading food labels, look for the word cyanocobalamin in the ingredient list. This is the form of vitamin B12 that is best absorbed.
If you are making the switch to a vegetarian diet for its health benefits, you’ ll be pleased to find that there is a wonderful additional benefit to vegetarian eating: it’ s a delicious and fun way to explore new foods. A vegetarian meal can be as familiar as spaghetti with marinara sauce, as comforting as a bowl of rich, potato soup, or as exotic as Grilled Polenta with Portabella Mushrooms( see recipe on page 15).
The switch to a vegetarian diet is easier than you might think. Most people, whether vegetarians or meat-eaters, typically use a limited variety of recipes; the average family eats only eight or nine different dinners repeatedly. You can use a simple, three-step method to come up with nine vegetarian dinner menus that you enjoy and can prepare easily.
First, think of three vegetarian meals that you already enjoy. Common ones are tofu and vegetable stir-fry, vegetable stew, or pasta primavera.
Second, think of three recipes that you prepare regularly that can easily be adapted to a vegetarian menu. For example, a favorite chili recipe can be made with all of the same ingredients; just replace the meat with beans or texturized vegetable protein. Enjoy bean burritos( using canned vegetarian refried beans) instead of beef burritos, veggie burgers instead of hamburgers, and grilled eggplant and roasted red peppers instead of grilled chicken in sandwiches. Many soups, stews, and casseroles also can be made into vegetarian dishes with a few simple changes.
Third, check out some vegetarian cookbooks from the library and experiment with the recipes for a week or so until you find three new recipes that are delicious and easy to make. Just like that, with minimal changes to your menus, you will have nine vegetarian dinners.
After that, coming up with vegetarian options for breakfast and lunch is easy. Try muffins with fruit spread, cholesterolfree French toast, or cereal for breakfasts. Sandwiches with spreads like hummus or white bean pâté with lemon and garlic, pasta salads, or dinner leftovers make great lunches.
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