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