Vegetarian Starter Kit 1 | Page 4

The Protein Myth

I n the past , some people believed one could never get too much protein . In the early 1900s , Americans were told to eat well over 100 grams of protein a day . And as recently as the 1950s , health-conscious people were encouraged to boost their protein intake . Today , some diet books encourage high protein intake for weight loss , although Americans tend to take in twice the amount of protein they need already . And while individuals following such a diet have sometimes had short-term success in losing weight , they are often unaware of the health risks associated with a high-protein diet . Excess protein has been linked with osteoporosis , kidney disease , calcium stones in the urinary tract , and some cancers .

the building blocks of life

People build muscle and other body proteins from amino acids , which come from the proteins they eat . A varied diet of beans , lentils , grains , and vegetables contains all of the essential amino acids . It was once thought that various plant foods had to be eaten together to get their full protein value , but current research suggests this is not the case . Many nutrition authorities , including the American Dietetic Association , believe protein needs can easily be met by consuming a variety of plant protein sources over an entire day . To get the best benefit from

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the protein you consume , it is important to eat enough calories to meet your energy needs .

the trouble with too much protein

The average American diet contains meat and dairy products . As a result , it is often too high in protein . This can lead to a

Tips for making the switch to a vegetarian diet

• Convenience foods cut cooking time . Supermarkets and natural foods stores stock a huge array of instant soups and main-dish vegetarian convenience items . Many canned soups , such as minestrone , black bean , or vegetable , are vegetarian . Flavored rice or other grain mixes , like curried rice or tabouli salad , can be stretched into an entrée with a can of beans . Visit the frozen food section for internationally inspired vegetarian frozen entrées such as corn and bean enchiladas , lentil curry , or vegetarian pad thai . Or try vegetarian baked beans , refried beans , sloppy joe sauce , and meatless spaghetti sauce from the canned goods isle .

• Ask for it ! Even restaurants that don ’ t offer vegetarian entrées can usually whip up a meatless pasta or vegetable plate if you ask . If attending a catered affair , catch the waiter before you are served and ask him or her to remove the chicken breast from your plate and slip on an extra baked potato . Most airlines offer vegetarian meals if you ask in advance ; or you can always bring a meal on board with you .

• Order your next pizza without cheese but with a mountain of vegetable toppings .

• Find vegetarian cookbooks at your local library or bookstore and have fun experimenting with new foods and recipes .

• International restaurants are the best bets for finding vegetarian food when dining out . Italian , Chinese , Mexican , Thai , Japanese , and Indian restaurants all offer a wide variety of vegetarian dishes .

• Texturized vegetable protein ( TVP ) is fat-free , has a texture like ground beef , and is wonderful in tacos , chili , and sloppy joes . Look for it in the bulk food section of the grocery store .

• Summer barbecues are healthy and fun with meatless hot dogs and burgers . Or , for a real change of pace , grill thick slices of marinated vegetables like eggplant , zucchini , or tomatoes .

• Check out ethnic groceries for special vegetarian foods . Middle-Eastern delis offer stuffed grape leaves , falafel , and eggplant spreads . Italian markets are a wonderful place to find hearty homemade breads , sun-dried tomatoes , and fresh pasta . Indian and Asian markets offer many vegetarian delicacies , also .

• The simplest dishes are often the most satisfying . Brown rice , gently seasoned with herbs and lemon and sprinkled with chopped nuts or sunflower seeds , is a perfect dish .

• When traveling , pack plenty of vegetarian snacks like instant soups , fresh fruit , raw vegetables , trail mix , granola bars , and homemade oatmeal cookies . Fill a cooler with sandwiches and individual containers of juice and soymilk .

4 Vegetarian Starter Kit