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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