Do Vegetarian Diets Help or Hinder Endurance Athletes?

The number of vegetarians in the United States has been steadily increasing over the years. Most people adopt a vegetarian lifestyle for its numerous health benefits. A vegetarian is defined as someone who omits all animal products (including fish, chicken and turkey) except for dairy products and eggs.

In various polls conducted by the Vegetarian Resource Group, it was reported that the number of vegetarians in the U.S. grew from approximately one percent in both 1994 and 1997, to approximately 2.5 percent in 2000. In 1999 the Vegetarian Resource Group also reported that when American adults eat meals away from home, 5.5 percent of them always order a dish without meat, fish or fowl, and 57 percent of the population sometimes, often or always orders a vegetarian item.

Studies show that vegetarian diets are linked to a reduced risk of various diseases such as high blood pressure, kidney disease, heart disease and certain types of cancer. Although other common aspects of a vegetarian lifestyle, like abstinence from smoking and drinking, or higher levels of physical activity, may account for the decreased risk of disease, a vegetarian diet definitely has its benefits. Most Americans eat far too much meat and not enough fruits, vegetables and whole grains. By omitting meat from the diet, more room is available to add healthful foods.

But is it a good idea for an endurance athlete to follow a vegetarian diet? Can runners, cyclists, swimmers, in-line skaters and the like benefit from omitting meat from their diet? It all depends on the nutritional adequacy of the diet!

Although most Americans get more than enough protein in their diet, sometimes it is difficult for a strict vegetarian or vegan (those who omit all animal products from their diet, including dairy and eggs) athlete to obtain enough protein if they are not careful in planning their meals. Protein is important for endurance athletes in order to rebuild and repair damaged muscle tissue. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. Therefore, a 160-pound (72.7 kg) male would need about 58 grams of protein day, while a 140-pound (63.6 kg) female would need only 51 grams a day to meet the RDA. This amount would be relatively easy to achieve, even if following a vegan diet. But if you are an endurance athlete, the RDA doesn't quite cut it.

The protein recommendation for an endurance athlete is about 1.2 to 1.8 grams per kilogram of body weight, so now our 160-pound male that is involved in endurance athletics would need between 87-131 grams of protein a day, and the 140-pound female athlete would need 76-115 grams a day, substantially more than the RDA. For a vegetarian that includes dairy products and/or eggs in their diet, this amount would still be relatively easy to obtain, but a vegan would need to make wise food choices to make sure they had adequate protein in their diet. Good, high protein choices for vegans include beans (legumes), peanut butter, nuts and seeds, and soy products. Even some non-dairy "cheeses" contain a good amount of protein, although most contain casein (a milk byproduct), which the majority of vegans avoid. Many grains are also relatively high in protein, for example a large bagel has about 10 grams, and a cup of pasta has seven grams. Be advised that any extra protein calories, just like extra carbohydrates and fat calories, will be stored as fat.

As long as protein needs are met, athletes can be at an advantage if they adopt a vegetarian diet because they tend to be higher in carbohydrates than a non-vegetarian diet. Carbohydrates are essential for maximum athletic performance because only carbohydrates can be stored in the muscle as glycogen. Glycogen is what fuels muscles, and when these stores are depleted and not replenished, fatigue can set in. Athletes should strive to consume about eight grams of carbohydrates per kilogram of body weight. For a 160-pound male athlete this would be about 580 grams per day, and for a 140-pound female athlete this would equal about 510 grams a day. Good carbohydrate choices include fruits, vegetables, pasta, rice, cereals and other grains. These sources of carbohydrates also supply the body with much-needed fiber.

Iron is an important nutrient, especially for athletes, because it is a component of hemoglobin. Hemoglobin is the substance that transports oxygen within the red blood cells. Vegetarian and vegan athletes can obtain iron from a variety of plant foods such as green leafy vegetables, legumes and nuts, as well as fortified foods such as cereals and soymilk. The iron that comes from plant sources, dairy products and eggs isn't absorbed by the body as well as the iron from meat, fish and poultry, so vegetarians and vegans (especially females) need to make sure they consume foods rich in iron.

A vegetarian diet that includes an abundance of fruits and vegetables can also be beneficial to an athlete because of the high antioxidant content of the diet. Intense physical activity can cause oxidative stress within the body, and the antioxidants in fruits and vegetables can help combat this stress. Studies have shown that a high intake of antioxidant nutrients can lead to a decrease in muscle soreness after exercise. Although it is best to obtain these nutrients from your diet, supplementing your diet with the antioxidant nutrients, vitamin C (500 to 1,000 milligrams) and vitamin E (200 to 400 international units) may enhance your performance. Fruits and vegetables also have a very high water content, which can help add to your total daily fluid needs.

Although dietary guidelines suggest that fat should comprise less than 30 percent of your diet, it is recommended that athletes go a little lower, to about 25 percent, to make room for a higher proportion of carbohydrates. A vegetarian diet is typically lower in fat than a non-vegetarian diet, especially saturated fat. Saturated fats, like those found in meat and full fat dairy products, can raise your blood levels of "bad" cholesterol, which leads to an increased risk of heart disease. Not exactly what you want as an endurance athlete! No more than 10 percent of calories should come from saturated fat, for a 2,000-calorie diet, this is about 20 grams. But some fat in your diet is essential; fat has many functions, including the transport of fat-soluble vitamins. Because most vegetable sources of fat are unsaturated fats, with the exception of palm and coconut oils, and most animal sources are saturated, a vegetarian diet with low-fat dairy products can be advantageous in reducing the risk of heart disease.

Last but not least, it is important that an athlete consume enough calories to fuel their body! Vegetarian diets tend to be lower in calories than non-vegetarian diets, which could be a plus for someone looking to lose weight. But, if you wish to maintain your weight, it is important to consume enough calories before, after and possibly during (if it lasts longer than 90 minutes) exercise. A vegetarian diet than includes a variety of vegetables, legumes, nuts, fruits and grains can supply an endurance athlete with enough calories to keep them going. While a non-vegetarian diet isn't going to hinder athletic performance, a vegetarian diet can have some advantages when it is properly planned. A breakfast of toaster pasties, a lunch consisting of cheese pizza and French fries, and then macaroni and cheese for dinner could also be considered vegetarian, but will not be of any benefit in your athletic endeavors! But a well-planned vegetarian diet can supply an optimal ratio of nutrients that can help boost your performance!

Have you ever considered a 'raw' diet?

Have you ever considered a 'raw' diet? People that try it, love it! What does it mean to go raw? Here are some things to consider.

There are three main types of vegetarians: Ovo-lacto, or those who include dairy and eggs; lacto, just dairy, no eggs; and vegan, no animal products at all including honey and clothing made from skins/fur (or any other parts) of animals.

People who eat fish and chicken are not vegetarian. Fish and chickens are not vegetation.

Now, vegetarians and vegans can be broken down into groups. First are the ones who don't eat the flesh of animals for the sake of the animals. Then, there are the ones who are doing it for their personal health.

What I have found is the people who are concerned about the animals, for the most part, tend not to have as healthy a food program as those who focus on themselves, first.

I've found that people, who focused on animal welfare, drank alcohol, ate sugar (note: the bones of animals are used to process sugar), caffeine, many smoke and didn't care whether their rice was white or brown. The quality of the food was rarely an issue. It could be highly processed, homogenized, pasteurized, heated and filtered. Many of these people seem to be overfed and undernourished as most Americans are.

Now, I've also found that many people who have chosen a vegetarian diet considering their health first, still might smoke and often drink caffeine and alcohol. So here, we break down the category even more. Those who drink alcoholic beverages, those who don't; those who smoke and those who don't; and those who do no drugs at all including caffeine.

Some people view focusing on yourself first, as selfish. My feeling is, when people focus on their health first, they win; the animals that aren't tortured and slaughtered for the food industry, win; and the environment wins, also. Sounds like a win-win-win situation to me.

Breaking down the category even more are the raw-food vegetarians. Why raw foods?

If, for no other reason, they taste, look and feel better. Second, and most importantly - the enzymes. When food is cooked, most of the naturally occurring enzymes are destroyed which forces the pancreas to work harder to secrete the enzymes needed to digest the food. Is it any wonder that diabetes is so rampant in this country? Do you think with all the work the pancreas has to do, it might be a bit overworked, stressed and tired?

Now, why are enzymes so important? Their function is to detoxify, repair and assist in the proper functioning of the endocrine glands and other vital organs. They are also responsible for every other biological thing our bodies do.

When we eat raw foods, the enzymes are already there in the foods, which means the pancreas can sit back and relax a bit.

You may have noticed that only humans eat cooked foods. All other animals eat their foods raw unless we humans give them cooked and processed foods in which case they often have digestive (and other "human") problems -- which would not occur in the wild.

People who eat a basically raw-food diet have found that many of their physical problems disappear including, digestive dysfunctions, poor skin, mood swings, allergies, inadequate elimination and unsatisfactory weight (too much or too little is out of balance).

Personally, when I went on a mostly raw foods program last year, I eliminated excess fatty tissue, my skin improved along with my energy and I lost cravings for unhealthy foods because I felt so nourished. My theory is, that many people smoke and drink due to some craving or distortion caused by lack of nutrients in their bodies.

If you drink or smoke and want to quit, try the experiment. What can you lose besides a couple of bad habits?

I've included some questions I often hear and my answers to them:

What do you eat?

All fruits, vegetables, sprouted grains, nuts and seeds and sea vegetables.

Where do you get your protein?

All live foods contain protein, even fruit. Let me repeat that -- all live foods, including fruit contain protein. It is virtually impossible for an American today to not get enough protein unless they are on a mono-diet (one food only), drink too much alcohol, are anorexic or bulimic or are subsisting on pastries, chips and other highly processesed "foods." In these cases, these people are not only lacking in protein, they are lacking all nutrients needed to sustain health. How many people do you know who have died from lack of protein? On the other hand, how many people do you know who have or have had, osteoporosis and kidney problems, which stem from an excess of protein?

Someone eating a raw or mostly raw-foods diet, especially if they include sprouted and organic foods and raw fruit and vegetable juices, would be getting more nutrients than any of their counterparts who are eating the Standard American Diet (SAD, isn't it?)

If I don't include dairy, where will I get calcium?

There are many foods in the plant kingdom which are very high in calcium including; raw beet greens, broccoli, cabbage, collard greens, dandelion greens, kale, mustard greens, watercress and turnip greens. Now I've only listed the highest of the high. There are many other vegetables, such as spinach, which contain large quantities of calcium. In the fruits; dates, currents, kumquats, prunes, raisins, rhubarb and tamarinds contain large amounts of calcium. If you add sprouts to this list, you will be getting more than enough calcium. For instance, radish sprouts have 10 times more calcium than a potato and 29 times more vitamin C than milk.

As I said about protein, all living fruits and vegetables have calcium.

And none of the foods listed above are mucous creating or cause arthritis, rheumatism, joint pain or sinus and ear infections. As a matter of fact, people who have gone on a living/raw foods program have found that these maladies and many more, have disappeared.

You mean I have to eat salad for breakfast, lunch and dinner? I already eat salad every day!

No, of course not. Anyone would get tired eating salad all the time. It's very easy to whip up a raw soup containing celery, cucumbers, carrots and any other vegetables you'd like to include, spiced with green and red onions, lemon juice, cumin, turmeric, garlic and ginger and thickened with avocado.

Add to that an almond or sunflower seed pate with celery sticks for dipping; a raw root salad with sesame seed dressing and veggie burgers made with the almond pate and any sprouts you might have handy. Finish off with raw peach/mango pie with a sprouted seed, nut and fruit crust.

Will I have to spend a lot of time in the kitchen?

After you become organized and use to preparing things, you will find that will probably take less time than preparing your usual meals -- unless most of your usual meals come out of a bag.

For instance, it takes about 30 minutes to make a raw pie compared to making the dough, rolling out the dough, preparing the filling and baking.

Or, taking the time to dress to drive to a restaurant, (we're not talking drive-through, here), get seated, peruse the menu, place the order, wait for the food, wait for the dessert, wait for the check, drive home, etc.

If your refrigerator is stocked with pre-made burgers, pate and fresh veggies and sprouts you can whip up a meal and be eating within about a half hour and you can be sure of the quality of the food.

What do I need to get started?

I would suggest a good food processor (at least 11 cups), a juicer and a good blender. You can always add more things and higher quality as you start seeing the benefits this food program is having on yourself and/or your family.

Another benefit of this food program is the savings in time and money from being well. Your children (if you have any) will spend their school time in school and you can use your "sick" days as "well" days.

This is a food program you can live with -- literally. This is not a fad diet to lose weight. It is a lifestyle change. As with any change, go slowly. Find some books specializing in raw-food recipes. Add a few things every few days until you find how easy and simple it is to prepare these foods. You will be amazed at how logical it is to go raw.

The Wonders of Soy

Tofu, tempeh, soy burgers and soynuts… these sound bland and boring, not something that would make your taste buds perk up and your mouth water with anticipation, right? I say don't judge the product by its name; these can be appetizing and satisfying healthy foods.

These products all come from the soybean, which I call the wonder food. Soybeans are transformed into a large variety of foods to be used in creating many delicious dishes. Products made from the soybean are like pasta or plain dough not much taste by itself, but the versatility never ends. With a few added ingredients it turns into a great-tasting meal. Soy is all this and much more because unlike pasta, soy has numerous health and nutritional values.

Soybean Health Claims

• In 1999, the FDA approved the use of health claims on products made from soybeans in connection with reducing the risks of coronary heart disease. According to the studies in order to have the risk-reducing effects you need 25 grams of soy protein per day in addition to maintaining a diet low in saturated fat. In order to carry this health claim products must have at least 6.25 grams of soy protein.
  
  
• A study performed by the Division of Nutritional Sciences at the University of Illinois revealed that soybean products are beneficial for bone health. This study consisting of post-menopausal women resulted in higher bone mineral content and higher bone mineral density in the group of women that where fed soy protein.
  
  
• In yet another study, scientist concluded that Isoflavone a component of the soybean protein is beneficial in reducing the risk of cancer.

Types of Soybean Products

Tofu
The most common product that comes from the soybean is a cheese-like food usually sold in one-pound blocks. Tofu is bland and absorbs the flavors of any ingredients that you add to it. It comes in different consistencies that make it convenient for use in many different recipes. Silken Tofu and Soft Tofu, the smoothest forms, are usually for use in deserts or sauces. Firm Tofu and Extra Firm Tofu can be used in soups, stews and many great recipes. Cubed and stir-fried with onions, peppers and some Worstershiser sauce will give you a wonderful rice topping.

Compare a seven-ounce serving of tofu verses the same size serving of beef.

Tofu Vs. Beef	Tofu	Beef
Calories	150	798
Protein (g)	16	43
Fat (g)	9	68
Cholesterol	Zero!	179

It is also very high in calcium, minerals and vitamins.

Soy Flour
Soy flour can be used in place of wheat flour. If you're someone who enjoys baking, but are afraid of the health risks of eating too many baked products, you should give soy flour a try. You'll be able to enjoy eating those cakes and cookies without the guilt.

Tempeh
Made from whole soybeans, fermented and made into a soybean cake-like product with a nutty flavor that can be added to chili and casseroles. Tempeh is also very high in fiber.

Soynuts
Soynuts are made by roasting the whole soybean and is a healthy replacement for peanuts. After baking they're similar in texture and taste to peanuts. If you're a peanut lover imagine how much fat you'll be cutting down on. You can also replace peanut butter with soynut butter.

Soymilk, Soy Yogurt and Soy Cheese
These are very good substitutes for regular milk, yogurt and many types of cheeses. The yogurt comes in many flavors and can replace your sour cream and cream cheese. You can purchase it unflavored and add your own ingredients. Soy cheese can be used as a cream cheese substitute and in place of mozzarella cheese in all your recipes including pizza.

Non-Dairy Soy Frozen Deserts
These are great substitutes for ice cream and frozen yogurt.

Meat Alternatives
This product substitutes many kinds of meat. It comes in different varieties. These are sold frozen, canned and dried. Though the frozen packages are the most easily found in supermarkets.

Soy Hotdogs and Burgers
These are already seasoned and can be grilled just as you would regular hotdogs and burgers. Their taste is very satisfying and can be found in almost any supermarket.

There are many other products made from the soybean. I have only mentioned a few to give you an overall idea of the versatility of the Soybean. Visit your local library and borrow a couple of good soy cookbooks, you'll be amazed at all the dishes you can create with these products.

Where can you find Soybean products?

Most supermarkets carry tofu, soy hotdogs, soy burgers, non-dairy soy frozen deserts and possibly soynut Butter. Soy flour, roasted soynuts and tempeh can be found in Asian food stores and/or health food stores.

When purchasing soy products always read the labels. With so any companies producing these products and new products coming out constantly you have to watch out for the added ingredients. For example, don't purchase a product that has been loaded with sodium.

Let's look at this again, low in fat and cholesterol, high in protein and fiber. Beneficial in reducing the risk of coronary heart disease and it increases bone health. It contains an anticancer component called Isoflavone.

Can you really afford not to try this wonder food?

More Myths and Misconceptions about Vegetarianism

One of my favorite quotes is Dr. Dean Ornish's, 'I don't understand why asking people to eat a well-balanced vegetarian diet is considered drastic, while it is medically conservative to cut people open or put them on powerful cholesterol-lowering drugs for the rest of their lives.' I wonder the same.

I believe that most people harbor myths and misconceptions about the vegetarian or vegan diets. Such untruths are often planted as a seed in young children. "You need beef for protein" and "You need milk for calcium, so drink as much as you want" are words that I still hear parents espousing to their children, and it makes my skin crawl. One would wonder how anyone moves toward a healthy diet. Usually a heart attack, cancer, or a cholesterol level that would sink a ship is the force behind a person's decision to go vegetarian or vegan.

There is a fast growing group of people becoming vegetarians and vegan. And, they are not those whose arteries are dangerously hardened, or those who have survived a stroke. They are teenagers. People aged 12 and up are the largest growing group of vegetarian and vegan converts.

The following are comments that I've heard parents and caregivers say to young people who have announced, "I am a vegetarian" or "I am a vegan."

• It's going to stunt your growth.
  
  
• Not under my roof!
  
  
• It's a fad, you'll get over it in a few months.
  
  
• You wouldn't get enough protein, you'll be sick all the time.
  
  
• You're not going to get enough iron.
  
  
• Your bones won't grow if you don't drink milk.
  
  
• B12 deficiencies will make you go blind.
  
  
• Don't you appreciate my cooking?
  
  
• You'll make Mom/Dad/Grandma/Aunt Sally feel bad.

Let's dispel some of these myths. First of all, a vegetarian or vegan diet has never stunted anyone's growth. Lest a person eat only flowers and cardboard, it is impossible to stunt growth with a well-balanced plant based diet. Problems with growth result from starvation, not plant based diets.

"Not under my roof" reflects more of a control issue than a nutritional one. You must sit down with your child, read the literature, and speak to your child's pediatrician. Putting one's foot down and making unreasonable demands helps no one. Look at what happened to Romeo and Juliet when they were torn between parents who disregarded the feelings and beliefs of the two teenagers.

"It's a fad. It will pass." If your teenager came to you and said that she/he wanted to go to college, would you dismiss such a goal as a fad or would you support it? In our society a college education is most certainly needed to procure employment, enhance critical thinking skills, and to teach young people to strive. It's a life long investment. A vegetarian or vegan diet is also a life long investment, and one with healthy benefits. One of the most important aspects of parenting is the instillation of good eating habits. The vegetarian or vegan youth is putting those lessons into motion.

The rampant protein myth. Our society has inflated ideas about the amounts of proteins a person should take in on a daily basis, as well as where that protein is supposed to come from. In developed countries, most meat eaters overdose on protein. Meat eaters gobble up protein from dairy, meat, and vegetables. Likewise, many vegetarians can take in too much protein. Too much protein in one's diet is linked to cancer, osteoporosis, and many other diseases and disorders. A vegetarian or vegan person gets all of her/his necessary protein from plant foods. Vegetarians who eat consume large amounts of beans, nuts, and corn may be getting too much protein.

The best way to ensure that one is getting the recommended protein (and not overdoing it) is to eat a variety of foods. A vegetarian or vegan diet should include several varieties of beans, legumes, fruits, leafy green vegetables, seeded vegetables, grains, and plenty of fluids. A parent should be more concerned with a vegetarian or vegan teenager consuming too much protein than not consuming enough.

Banish the iron myth. Many plant foods contain iron. Just a few are included below:

1 cup of cooked Lentils, 6.6 mg
1/2 cup of Tempeh, 1.9 mg
1/2 Raisins, 1.6 mg
1 cup cooked Spinach, 3.2 mg
1 cup cooked Black Beans, 3.6 mg

Remember Popeye the Spinach eating sailor? He was getting plenty of iron by eating those cans of Spinach!

The calcium myth goes on and on. Those commercials on television would all like for us think our teeth will fall out and our bones will snap if we don't consume dairy products. Calcium is just one component to building strong healthy teeth and bones. Equally important are: (1) Vitamin D, you absorb this vitamin by being out in the sun, (2) Exercise, muscles and bones will only grow stronger if they respond to being used! The calcium gotten from dairy products is not superior or better than calcium gotten from plants. The key to getting the recommend amount of calcium is again, a varied diet. The best source of calcium is found in broccoli. Just 1 cooked cup contains 178 mg. Five medium figs will give you 135 mg of calcium. Other high calcium plant foods include Sesame Seeds, Okra, Arame, Chinese cabbage and Collard Greens.

The human body needs two millions of a gram of B12 each day. Most breads, pastas, crackers, yeast, and cereals are fortified with B12. If a person eats one slice of bread per day, she/he is getting more than an adequate supply of B12. Anyone who is a carbohydrate junkie, as are most teens, is getting more than enough B12.

Vitamin B12 seems to be one of the highest rating excuses that people give for not following a vegetarian diet. However, as you have seen, it is very easy to meet this requirement.

Many teens are stand alone in their dietary choice. Often the entire family consists of meat eaters except for the lone teenager. Many parents accept the choice, and assist the teen with shopping and cooking for a vegetarian or vegan diet. Other parents, however, toss insults and partake in guilt tripping. The important things to remember about your teenager are: (1) She/he is a human being (2) She/he is capable of critical thinking (3) She/he has the right to a healthy lifestyle.

Too often parents are not knowledgeable about the teen's dietary choice. Many parents are also embarrassed where holidays and special family meals are concerned. The teen cannot eat the turkey, the eggnog and all the other dishes and fixings that include animal products. Some parents will try to guilt the teen into eating the animal products by saying things like, "Grandmother will be hurt." Well, it's up to Grandmother, Uncle Pete or Aunt Sally to accept the teen's choice of diet and prepare something that the teen can eat. If not, then let the teen prepare her/his own meal and bring it along to the get together. It's up to Grandmother, Uncle Pete or Aunt Sally to be insulted or hurt; the teen is not responsible for Grandmother's perceptions or interpretations.

Support your vegetarian teen for making a healthy choice. Together, you and your vegetarian or vegan teen can do research, study the literature, surf the web and gather all of the information that you can. You may find yourself eating healthier as a result!

A Beginner's Guide to Vegetarianism

There are two kinds of Vegetarian s. One is the Lacto-Ovo Vegetarian . The Lacto-Ovo person avoids all animal products except for dairy (milk, cheese and eggs). The Lacto-Ovo person also avoids animal products in cosmetics, clothing and food additives such as honey and gelatin. The second type is Veganism . Vegans avoid all animal products including dairy, honey and gelatin. Vegans also avoid animal products in cosmetics and clothing. I'm sure you have heard of or met people who claim to be Vegetarian s who insist on eating fish and chicken because they are not meat or the person who claims to be a Vegetarian because she or he has given up red meat. Well folks, fish and chicken are meats because they are the flesh of animals. This is the same thing as saying, "I don't play sports, I only play golf." I don't know how many times I've gone to a restaurant and asked for the Vegetarian selections and have been given a laundry list of chicken dishes and seafood. So, you see, many folks are still misinformed as to exactly what a Vegetarian or Vegan is. Chicken and seafood are not Vegetarian foods!

There is much debate between Lacto-Ovo Vegetarian s and Vegans . Vegans feel that eggs are meat, and most Lacto-Ovo s retort that eggs are unborn; so there is no ethical dilemma involved. Vegans feel differently, but such controversy is more linked with ethics, economics, religion, philosophy and passionate beliefs.

Our concentration here will be more of a nutritional point of view with occasional segments that examine the economic and philosophical facets of the diet, for they all contribute and relate to the nutritional aspects of the diet choices.

Let's look at two very widespread myths:

1.) " Vegetarian s do not get enough protein"

Protein provides your body with 9 amino acids. The human body needs the amino acids for survival as the amino acids serve as sources for tissue regeneration and muscle repair. In the modern world, there is no shortage of protein. As a matter of fact, folks are so inclined to eat as much protein as they can stomach because they believe the more protein, the better. This is a grave mistake, for too much protein can kill you, and at the very least, can cause kidney damage.

There are 2 kinds of protein: complete and incomplete. Complete proteins are found in animal products and contain all 9 of the amino acids in one serving or one type of meat. Incomplete proteins are the vegetable proteins. Good sources of incomplete proteins are soybeans, grains, rice and potatoes. In order for a Vegetarian or a Vegan to get a complete protein, which is necessary to the function of the human body, (hence, the 9 amino acids) all she or he must is eat two of the incomplete proteins equaling a complete protein. Say you have an egg white omelet for breakfast and rice at suppertime- you have taken in a complete protein, and your daily needs are met. If you are a Vegan, you might eat soy breakfast links in the morning and a baked potato for lunch, this satisfies the daily complete protein need.

Eating a well rounded, balanced diet that includes a variety of foods will ensure that the Vegetarian or Vegan meets the protein requirements. During the 20th century there were no reported protein deficiencies except for people who followed liquid fad diets (long term grapefruit juice and water diets for example), or persons suffering from Anorexia Nervosa or Bulimia. Remember that high protein foods are high in fat. For example, meats and peanuts (peanut butter) contain high levels of both fat and protein and have been known to cause irreversible kidney damage, not to mention cholesterol problems.

2.) The B-12 Myth: Vegetarian s are lacking in this essential vitamin.

Not true. B12, also known as Cobalamin, helps to convert your food into energy by utilizing folic acid. B12 is vital for red-cell production as well as the manufacturing of DNA and RNA. B12 is also associated with protection against diseases of the neurological system such as Alzheimer's disease and various other memory-related disorders. B12 is found in meats, eggs, and yogurt as well as in tempeh (soybeans that have been added to grains to form a cake or strips that may be cooked into a variety of different meals). Plant source B12 is also used to fortify many cereals. Dr. Reed Mangels, Ph.D. and R.D has the following information to add with regard to B12 in the Vegetarian diet:

Another source of vitamin B12 is fortified cereal. For example, Grape-Nuts cereal contains vitamin B12 at this time and a bit more than a half-cup of Grape-Nuts or 1-1/3 cups of Grape-Nuts Flakes will provide 2.4 micrograms of vitamin B12. We recommend checking the label of your favorite cereal since manufacturers have been known to stop including vitamin B12.

Other sources of vitamin B12 are vitamin B12-fortified soy milk, vitamin B12-fortified meat analogues (food made from wheat gluten or soybeans to resemble meat, poultry or fish), and vitamin B12 supplements. There are vitamin supplements that do not contain animal products.

So, again, following a well-balanced diet ensures that you are getting exactly what you need in order for your body to function the way that it was meant to!

In the coming months, I will dispel many of the circulating myths, such as: " Vegetarian ism and Veganism is harmful for children," "Fish Oil contains essential nutrients that cannot be replaced by plant matter" and so on. I will also compile many fascinating pieces such as the power of Chile peppers, anti-oxidants, and Vegetarian and Vegan food remedies. Did you know Cayenne pepper has been studied and proven to reduce fibroid tumors and alleviate menstrual pain? In addition, I'll be including "do-able" recipes that will help with the crossover from a meat diet to a Vegetarian or Vegan diet. Questions and comments are welcome!

Keep in mind that The American Dietetic Association (ADA) maintains the following position on Vegetarian diets:

"It is the position of The American Dietetic Association (ADA) that appropriately planned Vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention of certain diseases."

In the meantime, here is a very simple recipe for you to try. All ingredients can be found in any supermarket. It's a nice "starter" meal for someone contemplating Vegetarian ism or Veganism .

Fruit Salsa

1 large Orange (any variety)
1 medium Grapefruit (Pink is best for flavor)
2 small Bermuda onions
2 Roma Tomatoes
3 tablespoons lime juice
A few sprigs of Cilantro (if Cilantro is out of season, try Coriander. They are from the same family).
1 large Jalapeno pepper.

Slice all ingredients into chunks, leave the seeds from the pepper intact; they are part of the meal. Mix and place in a glass-covered bowl in the refrigerator for a few hours until chilled.

Remove and serve on top of garlic bread, spoon over crackers, or use as a dip for tortilla chips or pita chips. The Jalapeno may be a shocking taste if you are not used to it, but you'll grow to love these divine endorphin enhancers (they serve as stimulants). They contain a full day's Vitamin C and are wonderful anti-oxidants, as are the tomatoes. You'll be pleasantly surprised!

Top 10 Vegetarian Diet Myths

Many people switch to a vegetarian diet because they want to lose weight. It's true, vegetarians generally control their weight better than those who eat meat. Trying to lose weight on the typical American diet can be downright impossible-meat and dairy are high in fat and calories, and unless you starve yourself, losing weight will be an uphill battle. However, the building blocks of a healthy vegetarian diet-whole grains, legumes, fruits, and vegetables-are low in fat and calories and high in fiber. Another benefit, vegetarians have a reduced risk for a number of chronic diseases, including: heart disease, hypertension, diabetes, and some types of cancer. But despite the bevy of benefits a vegetarian diet provides, people are still shying away. Some say it's too hard, others are afraid they won't ever be able to eat out again. The truth is, with a little practice, following a vegetarian diet can be very rewarding, in more ways than one. The following is a collection of the ten most popular myths often heard about going vegetarian, along with reasons why they're still just myths.

1. ALL VEGETARIANS ARE ALL SLIM

Giving up meat doesn't necessarily mean you will be thin. You can eat Twinkies and drink Diet Coke all day and still call yourself a vegetarian. No matter what you eat, you still have to be careful about what you eat to lose weight and keep it off. Oil and dairy products can be included in a vegetarian diet, but they are very high in fat and low in carbohydrates, so they must be used in moderation. People who continue to use large amounts of oil to cook with, or replace meat with cheese, butter, oils, and eggs, and a lot of high-fat vegetables, such as avocado, can wind up eating more fat and cholesterol than someone who drinks skim milk and eats small amounts of meat. Even unwanted pounds don't magically melt away on a vegetarian diet, although studies do show that vegetarians tend to be leaner than non-vegetarians. If you are choosing a vegetarian diet to lose weight, you need to eat foods high in complex carbohydrates and fiber and low in fat.

2. VEGETARIANS EAT TOO MANY CARBOHYDRATES

Many current weight loss diet books are coming out saying that starches make you fat. But the numbers show otherwise. A large size potato has 150 calories; a cup of rice has 200; a cup of grated cheddar cheese has 450 calories; and a cup of creamed chipped beef has 420. Which do you think will make you fat? In spite of all the hype, there has never been a single, well-conducted study to prove that people lose weight faster on a high-protein diet than on a high-carbohydrate diet with equal calories. "The bottom line is that carbohydrates do not add weight to your body. Dietary fat leads to body fat. In other words, the fat you eat is the fat you wear," says Dr. John McDougall, M.D., author of The McDougall Program for Maximum Weight Loss (Dutton, 1994).

What is so great about carbs is you can eat as much as you want, and not gain weight. Carbohydrates are the most efficient forms of energy that we can consume. Meat, cheese, and oil have virtually no carbohydrates and will not satisfy your appetite.

ITEM	% CARBOHYDRATE
Apples Asparagus Bacon Beef Corn, sweet Eggs Oatmeal Olive Oil Sweet Potatoes Turkey	100 77 0 0 94 2 71 0 92 0

3. VEGETARIAN DIETS AREN'T BALANCED
The food guide pyramid tells us that we should eat five or more servings of fruits and vegetables per day, regardless of whether we eat meat or not. The average meat eater consumes one or fewer servings of vegetables a day, except for maybe a greasy french fry or two, and no servings of fruit. Most vegetarians eat a diet based around whole grains, fruits, and vegetables. Which seems more balanced to you?

It's easy to get everything you need from a vegetarian diet-protein, calcium, vitamins, and minerals. There are just a few things you should know before you begin.

The American Dietetic Association (ADA), a well-respected organization dedicated to informing the public about health and nutrition, writes in the Position of the American Dietetic Association: Vegetarian Diets, "that appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases." The following tips from the ADA will help get you on the right track:

There's so much to choose from. Select a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, dairy products and eggs. If dairy products and eggs are used, choose lower-fat versions of these foods.

Unrefined is finer. Use whole, unrefined foods whenever possible and minimize intake of sweetened, fatty, and heavily refined foods.

Variety is vital. Mix-and-match your fruits and vegetables to ensure you're getting all the necessary nutrients.

The missing elements. There are only two nutrients a vegan (someone who doesn't eat dairy or eggs, and sometimes even honey) might not get enough of-B12 and vitamin D. To be on the safe side, vegans should include a regular supplement source of vitamin B12 in their diets along with a source of vitamin D if sun exposure is limited.

4. VEGETARIANS DON'T GET ENOUGH PROTEIN

In reality, the average American takes in twice the amount of protein he or she needs and the majority of it is full of fat and artery clogging cholesterol. Among 80,000 Americans surveyed in 1982, and again 10 years later, people who were most likely to gain weight were frequent meat eaters. Who was most likely to have lost weight? People who ate a diet rich in fruits and vegetables (19 or more servings per week), walked four or more hours a week, or ran one to three hours a week (American Journal of Public Health, May 1997).

It's not difficult to get adequate protein on a vegetarian diet, even if you don't eat dairy products or eggs. "Plant sources of protein alone can provide adequate amounts of essential amino acids if a variety of plant foods are consumed and energy needs are met," says the ADA. Good sources of protein are peanuts, almonds, potatoes, avocados, green leafy vegetables, soy foods, legumes, seeds, nuts, and nut butters. All meat and cheese substitutes made from soy are high in protein, but be careful-these products can also be high in fat. Choose low-fat versions.

5. VEGETARIANS DON'T GET ENOUGH CALCIUM
Somehow word got around that the only good sources of calcium are milk and cheese, and if you don't get enough of either one, you'll have weak and brittle bones. If this is true, then why do vegetarians, even vegans, have fewer cases of osteoporosis than non-vegetarians?

The American Journal of Clinical Nutrition published its largest study ever made on osteoporosis in 1983. Researchers found that by 65 years of age, female vegetarians had 18 percent bone loss and non-vegetarians had 35 percent. Osteoporosis is not caused by a lack of calcium in the diet, but rather an excess of acid (protein) which causes the body to leach calcium from the bones. In his article, "Calcium: How Your Diet Affects Requirements" (Vegetarian Nutrition and Health Letter, Feb 1998), Robert P. Heaney, M.D., gives the following example, "a single fast food hamburger, high in both protein and sodium, can produce a negative calcium balance of 23 mg. Because net calcium absorption is only about 10 percent from most diets, this could increase calcium needs by as much as 230 mg." So the more protein you eat, the more calcium you need. Studies have shown that, because of their low protein content, calcium needs for vegetarians are lower.

And if you're getting all of your calcium from animal sources, that is a lot of fat and calories to take in every day, making weight loss an impossible battle. Milk does have a good supply of calcium, but there are many low-fat, low calorie, calcium-rich alternatives to choose from.

	CALCIUM
1/2 cup tofu with calcium sulfate 1/2 cup soybean nuts, dry roasted 1/2 cup tahini 1/2 cup soybeans, green, boiled 1/2 cup tempeh One flour tortilla One medium orange 1/2 cup collard greens 1/2 cup turnip greens 1/2 cup kale 1/2 cup baked beans 1 ounce sesame seeds, roasted 1 tbsp blackstrap molasses	260 mg 230 mg 130 mg 130 mg 60 mg 90 mg 65 mg 175 mg 100 mg 90 mg 60 mg 280 mg 170 mg

6. VEGETARIANS ARE B12 DEFICIENT
Vegetarian diets provide adequate amounts of all important nutrients, except for B12 which is critical in the formation of red blood cells and the function of the nervous system. Fortunately, it is very easy to get enough B12 in your diet without having to consume animal products. B12 is in all common multivitamin tablets, and many foods are enriched with B12. The RDA is two micrograms per day.

B12 deficiency is extremely rare and usually occurs when the body has a problem absorbing it. Don't worry, you won't run out right away, the body usually has several years worth of B12 stored at any given time.

7. I WON'T EVER BE ABLE TO EAT OUT

You'd be surprised how easy it is to eat out. With the growing popularity of dining healthy, most restaurants are jumping on the bandwagon and offer at least one low-fat veggie dish. According to the ADA, eight out of 10 restaurants now include more healthful choices on their menu. Even restaurants that don't offer vegetarian entrees on their menu can easily whip-up a meatless pasta or vegetable plate, just ask. If not, side dishes are another option-mashed potatoes, steamed veggies, and rice pilaf are all easy-to-find low-fat choices. Also, most ethnic restaurants, such as Indian, Chinese, Japanese, Mexican, and Italian, have many meatless dishes and few use dairy. Be careful-if you really want to lose weight, watch out for oily entrees. Ask them to use little or no oil when preparing your foods.

8. I'LL HAVE TO GIVE UP ALL MY FAVORITE FOODS

If your meals have been centered around meat for a long time (which is high in fat and cholesterol), to follow a vegetarian diet, just change your "center" to low-fat, high-carbohydrate foods, such as pasta, rice, or potatoes. "Where meat, poultry, and fish are often the cornerstone of the non-vegetarian diet; cereal, grains, fruits, vegetables, legumes, nuts, and seeds form the basis of vegetarian diets," says Patricia Johnson, head of the Department of Nutrition at Loma Linda University. You can use the same sauces, marinades, and spices as before, provided they're low-fat.

And you don't have to give up everything. There are many delicious readily available low-fat meat and dairy substitutes made from soy-from sausages and hamburgers, to milk and cheese. Use them as you would regular meat and cheese. Healthy alternatives are available at natural food stores, even supermarkets carry a wide variety of healthy vegetarian foods. If you'd like to be a little adventuresome, check out some vegetarian cookbooks at your local bookstore to get ideas. Have fun and experiment.

9. A VEGETARIAN DIET IS BAD FOR CHILDREN
Kids fed vegan diets can grow healthfully, perhaps even more so than their meat-eating counterparts. "Well-planned vegan and lacto-ovo-vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy and lactation. Appropriately planned vegan and lacto-ovo-vegetarian diets satisfy nutrient needs of infants, children, and adolescents and promote normal growth," says the ADA. The simple trick to good vegetarian nutrition is serving kids a wide variety of wholesome and fortified foods at mealtimes and as snacks.

Children have different nutritional needs than adults. Unlike us, they need larger amounts of fat and calories. "Without enough calories, kids' bodies will burn protein for energy, rather than using it for growth. Adding concentrated calories in the form of fats and carbohydrates will help kids achieve their caloric needs," says Carol M. Bareuther, R.D. Fats in the form of avocado, nuts, nut butters, seeds, and dairy, if you wish, will provide a concentrated source of calories needed by children. The American Academy of Pediatrics recommends that kids over the age of two years consume 30 percent of their daily calories as fats, with 50 to 55 percent of calories coming from carbohydrates, and the remaining 10 to 15 percent of calories from protein. Babies need 30 to 50 percent of their calories from fat to fuel their rapid growth.

Kids are always on the run. Make sure they have enough to eat throughout the day. The following are nutritious snack ideas: apples, oranges, bananas, grapes, peaches, peanut butter and jelly, bagels, popcorn, pretzels, bean burritos or tacos, soy yogurt, soy milk, rice cakes, or sandwiches.

10. ALL VEGETARIANS ARE ACTIVISTS

Actually, the number one reason people follow a vegetarian diet is for health reasons. "Scientific data suggest positive relationships between a vegetarian diet and reduced risk for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer," says the ADA. Already, 12.4 million people are vegetarians and more and more people are witnessing and experiencing the benefits of a plant-based way of eating. Projections suggest that by the millennuim, one in 10 Americans will no longer eat meat or poultry.

Becoming a Vegetarian in 4 weeks: Week 4

There has never been a better time to take the plunge. Meatless products are more plentiful than ever. They come in a dazzling array of ready-to-eat and frozen forms. Cut flavored or prebaked tofu into cubes and add them to salad greens for a quick, nutritious lunch at the office or toss it into a stir-fry or stew at home for dinner. Veggie burgers come in frozen patties, boxed mixes, dry bulk form and in ready-to-cook "ground beef" logs in natural foods markets. Even conventional supermarkets carry a wide selection of vegetarian convenience foods these days.

GOAL: Switch completely to plant-based protein sources in your main dishes. By now, the words seitan and tempeh should be old hat. You should also have reduced or eliminated dairy products and eggs.

TIP: Pick up a vegetarian cookbook to help you become familiar with the variety of vegetarian foods. You don't have to cook anything right away. Just get comfortable with the different foods and cooking techniques. The cookbooks below can make eating like a vegetarian delicious and easy.

	Breakfast	Lunch	Dinner
Sunday	Omelette with oven-fried potatoes and vegetarian “sausage” patties	Lentil and greens soup with crusty bread and fresh fruit salad	Curried chickpeas with rice and pea pilaf, yogurt sauce and chutney
Monday	Lowfat granola with calcium-fortified soy milk or lowfat milk, served with lowfat plain yogurt and fresh fruit	Niçoise salad with boiled red potato, green beans, olives, baby beets and hard-boiled egg on mixed baby greens with vinaigrette	Spicy Szechuan eggplant and tofu served over rice with steamed asparagus
Tuesday	Protein smoothie made with soy protein powder, calcium- fortified soy milk and frozen berries with whole-grain toast	Veggie burger with the works, baked potato chips and a pickle spear	Tortellini with sautéed vegetables in garlic sauce and dinner salad with lowfat dressing
Wednesday	Hot multi-grain cereal with calcium- fortified soy milk, fresh fruit and whole-grain toast	Grilled vegetable and goat cheese sandwich on panini bread	Tamale pie skillet supper made with vegetarian "ground beef," baked corn chips, tomato and soy cheese
Thursday	Lowfat bran muffin with lowfat plain yogurt and fresh fruit	Mixed greens salad with vegetables and lowfat dressing and whole-grain roll	Vietnamese sweet potato, greens, tofu and coconut milk stew
Friday	Protein smoothie made with soy protein powder, calcium- fortified orange juice, frozen banana and tofu with whole-grain toast	Greek salad with tomato, cucumber, olives, onion and feta cheese with vinaigrette and whole-grain pita	Potato, hard-boiled egg and green pea curry served over rice with fruit and veggie condiments and chutney
Saturday	Buckwheat pancakes with lowfat plain yogurt and applesauce miso dipping sauce	Miso soup with cubed tofu and scallions, vegetable crudités, greens and orange slices	Brazilian black bean stew with seitan “chicken,” rice, cooked from mix

Becoming a Vegetarian in 4 weeks: Week 3

A common mistake new vegetarians make is simply replacing meat with eggs and dairy products such as milk and cheese as their protein source. From a health perspective, they might as well keep eating meat, because these foods are fiberless animal products containing saturated fat and cholesterol. While these foods are part of a healthful diet (when consumed in moderation or in low-fat forms) and an important source of calcium, anyone serious about vegetarianism should understand how to incorporate nonanimal forms of protein into a diet.

Replace some dairy products and eggs with soy milk, rice milk or soy cheese. Choose the fortified varieties when possible to make sure you're getting enough nutrients.

Many ethnic cuisines, such as Chinese or Japanese, are less meat-centric than American cuisine and offer a wide variety of food options that don't include meat or dairy products. Exotic grains, such as bulgur, quinoa and couscous, can take you out of the potato or bread rut. Research new ingredients, such as tempeh or tofu, or experiment with new spices, such as curry.

	Breakfast	Lunch	Dinner
Sunday	Tofu "scrambled with mushrooms, peppers and onions, vegetarian "sausage" patties and whole-grain toast	Mixed greens salad and whole-grain pita with hummus and fresh fruit	Cannellini beans, greens and orecchiette (little ears) pasta with garlic and red pepper flakes
Monday	Lowfat scone and lowfat plain yogurt served with fresh fruit	Mixed greens salad with lowfat dressing and grilled cheese sandwich	Vegetarian "sausage," potato, corn and onion chowder with silken fortified soy milk or lowfat milk base
Tuesday	Lowfat granola with calcium-fortified soy milk or lowfat milk, served with fresh fruit and whole-grain toast	Miso soup with cubed tofu and sliced scallions and assorted vegetable sticks	Pizza with steamed broccoli, crumbled tempeh, soy cheese and tomato sauce
Wednesday	Protein smoothie made with soy protein powder, calcium-fortified orange juice, frozen banana and tofu with lowfat bran muffin	Spinach salad with hard-boiled egg, red onion, sliced mushrooms and warm vinaigrette with whole-grain roll	Baked potato topped with Textured Vegetable Protein veggie chili, cheese and onion
Thursday	Lowfat cottage cheese with fresh fruit salad and whole-grain toast	Tofu "egg" salad sandwich on whole-grain bread and coleslaw	Thai noodle sesame-peanut salad with cubed tofu and peanut sauce with marinated cucumber slices
Friday	Oatmeal with calcium-fortified soy milk or lowfat milk with fresh fruit and whole-grain toast	Broccoli quiche and small green salad with lowfat dressing	Assorted grilled veggies and portobello mushroom with sliced, grilled polenta
Saturday	Soy protein fortified waffle with lowfat plain yogurt and fresh fruit	Whole-grain pita with baked falafel balls, shredded carrot and zucchini with lowfat plain-yogurt dressing	Spinach and mushroom lasagne and a small green salad with lowfat dressing

Becoming a Vegetarian in 4 weeks: Week 2

"People who go vegetarian overnight are often not prepared and may end up living on iceberg lettuce salads," says Suzanne Havala, R.D., author of Good Foods, Bad Foods: What's Left To Eat? As nutrition advisor for the Vegetarian Resource Group in Chapel Hill, North Carolina, Havala sees the results of drastic, uneducated moves to vegetarianism. "They know what they don't want to eat, but they don't know their options yet. They end up tired, hungry, grumpy and discouraged. They are also the ones most likely to go back to their old eating habits."

GOAL: Get out of the iceberg lettuce rut by replacing poultry and seafood with plant-based proteins, such as beans or soy products.

TIP: To incorporate more meatless meals, begin with foods that normally include little or no meat, such as minestrone soup or pasta with vegetables and marinara sauce. Progress to vegetarian lasagna, bean and rice burritos, meatless chili, veggie burgers and other soy products. Depending on your activity level, you may need more calories; pay attention to your body's cues as you make these changes.

	Breakfast	Lunch	Dinner
Sunday	Scrambled eggs with mushrooms, onions and peppers served with oven-fried potatoes and whole-grain toast	Veggie burger with grilled onions and barbecue sauce on whole-grain bun with baby carrots	Pizza with your favorite veggie toppings, tomato sauce and lowfat mozzarella cheese
Monday	Toasted plain bagel with lowfat cream cheese and fresh fruit	Mixed greens salad topped with cubed, seasoned, baked tofu	Tempeh Reuben sandwich on rye bread with sauerkraut, mustard and Swiss cheese
Tuesday	Smoothie made with frozen fruit, lowfat yogurt and lowfat milk with whole-grain toast	Tofu “egg” salad sandwich on whole-grain bread with vegetable crudités and lowfat dipping sauce	Meatless Cobb or chef salad with lowfat dressing
Wednesday	Lowfat bran muffin with lowfat cheese and fresh fruit	Mixed greens with vegetables and vinaigrette	Bean soup, cornbread and cooked greens
Thursday	Lowfat granola with lowfat plain yogurt, lowfat milk, fresh fruit and whole-grain toast	Cheese and veggie submarine sandwich with baked chips	Thai rice noodles stir-fried with cubed tofu, bean sprouts, cilantro, peanuts, ginger chilies and scallions
Friday	Hot mixed-grain cereal with lowfat milk and applesauce and whole-grain toast	Veggie burger with the works and vegetable crudités with lowfat dipping sauce	Macaroni and cheese casserole with green salad and cooked greens
Saturday	Breakfast burritos with scrambled eggs and salsa and fresh fruit salad	Vegetable and bean minestrone soup with crispy garlic bread	Seitan “chicken” and vegetable pot pie with mashed potato crust and carrot raisin salad

Becoming a Vegetarian in 4 weeks: Week 1

Don't go cold turkey. Becoming a vegetarian can be quick and painless

It's hard to ignore the latest nutrition news: A diet rich in soy may help reduce the risk of breast cancer, and a diet filled with fruits, vegetables and grains has disease-fighting potential. No wonder more Americans are trying to become vegetarians. However, few people know how to begin.

To make the transition easier, PHYS has created a four-week program to ease you into the veggie lifestyle. Our plan is adapted from SELF's "Want to be a Vegetarian?" by Karen Cope Straus. Each week provides a goal to aim for, tips to help you accomplish that goal and a menu so you can plan delicious veggie meals. Even if you're certain you'll never give up meat entirely, following our program will help you cut back and reap the benefits of the amazing variety of foods available to vegetarians.


Week 1

As you get started, decide what kind of vegetarian you want to be. Many people today are "almost" vegetarians, eating meat occasionally, usually when dining out. They avoid red meat but will eat seafood, poultry, dairy products and eggs. Ovo-lacto vegetarians avoid red meat, poultry and seafood but eat dairy products and eggs. Vegans forgo all animal products — meat, dairy, eggs and honey — often out of concern for the ethical treatment of animals. Radical vegans — called raw or living fooders — believe food shouldn't be cooked prior to consumption. Whichever approach you choose, it's crucial to develop eating habits that will not only meet your nutritional needs but also satisfy you in the long run.

"No one should have a health problem going vegetarian," says Marion Nestle, Ph.D., professor and chairperson of the department of nutrition and food studies at New York University. For years, people mistakenly worried that a vegetarian diet could not possibly contain enough protein. The only nutrient, however, not available from plant sources — a concern primarily for vegans — is vitamin B12, which assists in cell and blood development. Vegans can get B12 from algal, yeast or bacterial supplements and fortified cereals.

GOAL: Start by losing the red meat (beef, pork and lamb). This is the first step to getting all the meat out of your diet.

TIP: Need more time to wean yourself off steak and hamburgers? Ease your way by cutting back on the number of times you eat red meat in a week. If you've been having it at every meal, then indulge only once a day; if you normally eat it once a day, space it out every other day. This may take a while, so move at a pace that feels comfortable. It's all right to substitute leaner meats, such as chicken, turkey or fish.

ANOTHER OPTION: Find out how large a serving you're currently eating and cut it in half. Continue halving your portions until you've removed meat completely. At the same time, increase the size of your side dishes, especially grains and vegetables.

	Breakfast	Lunch	Dinner
Sunday	Scrambled eggs with vegetarian “sausage” patties and whole-grain toast	Veggie burger with the works, with oven-baked skin-on potato wedges and a pickle spear	Grilled chicken breast with lemon-herb glaze, baby greens salad withraspberry vinaigrette and grilled asparagus
Monday	Lowfat granola with lowfat plain yogurt, fresh fruit, lowfat milk and whole-grain toast	Mixed greens salad and whole-grain pita with hummus and baby carrots	Three-bean chili with salsa and guacamole, and corn tortillas
Tuesday	Smoothie made with frozen fruit, lowfat plain yogurt and lowfat milk with whole-grain toast	Tuna salad on whole-grain bread, vegetable crudités with lowfat dipping sauce and fresh fruit	Seasonal vegetable stir-fry with cubed tofu served over rice
Wednesday	Toasted bagel with lowfat cream cheese and fresh fruit	Tofu “egg” salad sandwich on whole-grain bread and coleslaw	Black-bean and rice burrito with lettuce, tomato, salsa, onion and cheese and corn and pepper salad
Thursday	Oatmeal with lowfat milk, raisins, apples and cinnamon with whole-grain toast	Cheese and veggie submarine sandwich with baked chips	Corn, potato and onion chowder sprinkled with lowfat cheese and coleslaw
Friday	Smoothie made with frozen fruit, lowfat plain yogurt and milk with whole-grain toast	Caesar salad with dressing, croutons and Parmesan cheese	Linguine with clams, broth, garlic, shallots and parsley with steamed veggies
Saturday	Muesli with oats, apples, lowfat milk, dried fruit and honey, and vegetarian “sausage” links	Black bean soup served over rice, topped with tomatoes, onion and cilantro	Fajitas with red, green and yellow peppers, red onion, zucchini and garlic wrapped in whole-grain tortillas

Nutrition Secrets for Elite Athletes?

WHY DO ATHLETES BECOME VEGETARIAN?

1. Improved performance: Recovery of fuel reserves between training sessions may be easier Weight loss/maintenance * Most popular with endurance athletes.

2. Health concerns * Healthy diet & exercise decreased disease risk * "Natural" foods * Lower rates coronary heart disease, diabetes etc.

3. Ethical reasons * Concern for animal welfare Factory farming etc * Concern for human welfare 70% of grain USA produces chickens, pigs, cattle - Poor countries often grow feed grains to export rather than feed themselves.

4. Environmental reasons * 21 pounds plant protein --> 1 pound beef * 1600L water to produce one pound of pork * Nitrogen contamination of water * Methane production! * Land clearance -tropical rain forest etc

5. Religious reasons * Hindus * Some Buddhists * Seventh Day Adventists

6. Economic reasons

SUCCESSFUL SPORTS PEOPLE WHO HAVE BEEN VEGETARIAN:

Carl Lewis = 9x Olympic Gold winner
Dave Scott = 4x World Champion Iron Man triathlete
Sixto Linares = World Record Holder longest triathlon ever
Susie Wood = NZ representative duathlete, Yacht racer
Paavo Nurmi = Olympic Gold middle distance runner (20 world records)
Edwin Moses = Olympic Gold 400m hurdler
Bill Misner = former holder American Ultradistance record
Robert Sweetgall = World Champion ultradistance walker
Liisa Veijalainen = World Champion orienteerer
Sean Yates = Professional cyclist (Tour de France stage winner)
Murray Rose = 4x Olympic gold swimmer
Bill Pickering = English Channel swim record
Billie Jean King = Tennis champion
Martina Navratilova = Tennis champion
Surya Bonaly = French Olympic figure skater
Bill Walton = Basketballer Desmond Howard = Professional American football player
Chris Campbell = Olympic medallist wrestler
Stan Price = World record holder in bench press
Bill Manetti = Powerlifting champion
Andreas Cahling = "Mr International" bodybuilder
Bill Pearl = 4x "Mr Universe"
Roy Hilligan = "Mr America"

The Diet of An Elite Tri-Athlete

I can tell you that there is absolutely no meat in my diet what so ever. I drink zero milk, no heavy cheeses, and no eggs either. Even my coffee creamer is a soy beverage (vanilla Silk). If my girlfriend and I eat out, I generally like to do pasta with olive oil, veggie fajitas, or vegetable sushi (avocado and cucumber with brown rice are my addictions).

We only shop at Fresh Fields or Trader Joe's because I'm not a big fan of chemically-grown vegetables (I think I'd rather have a turd from Fresh Fields than regular food from Giant). I generally do a lot of whole wheat pasta with olive oil and garlic, fresh baked bread from Fresh Fields, lots of salad, tofu, and I really like Soy Dream (I'll admit: we're sponsored by Imagine Foods but it's still the best tasting).

Water/Gatorade consumption per day goes to about a gallon and a half, and I only drink freshly squeezed OJ.

My vitamin supplements (all "safe for vegetarians" by Solgar):

4-6 grams Vitamin C/day
2 B-complex/day
Roughly 600% RDA for both Zinc and Iron/day
6g Glucosamine/day
120mg Gingko (standardized 24%)/day
4000mg L-arginine/day

My fiber intake hovers around 30-40 grams a day (Kashi's Go Lean Crunch with Vanilla Soy Dream. Got my girlfriend addicted to it) Snacks are usually sunflower seeds (still shelled), fruit, or the occasional olive oil chips. Energy bars are only Clif, Luna, Ironman Peanut Butter bars (the only ones with no whey protein), Boulder Bars, or the e-Bar (www.e-fitnessnews.com) by Erin DeMarines. It's her own energy bar and she's more anal about being a vegan than I am. Good friend of mine, too.

I'll have to send you the actual caloric intake, but it's between 3000-4000 cal./day. I'll send you our training schedule, as well. Here are some of the races we have coming up:

Wilkes-Barre Triathlon, NYC Triathlon, Damascus Time-Trial, Sandman Triathlon, Lum's Pond Triathlon, Marine Corps Marathon, and Ironman Florida.

Andy MacDonald, Group Exercise Coordinator
Freddie Mac Fitness Center
8200 Jones Branch Road
McLean, VA, 22102

HOW DOES A VEGETARIAN DIET DIFFER FROM AN OMNIVOROUS DIET?

Macronutrients:

* Energy lower
* Carbohydrate higher
* Fibre much higher
* Protein lower
* Total fat similar or lower
* Saturated fat lower
* Monounsaturated fat lower
* Polyunsaturated fat much higher
* Cholesterol lower

Micronutrients:

* Iron higher
* Zinc similar
* Calcium similar for LOVs BUT lower for vegans
* Sodium lower
* Vitamin B12 lower for LOVs BUT nonexistent for vegans
* Vitamin C much higher
* Vitamin E much higher


HOW DOES A VEGETARIAN DIET AFFECT NUTRIENTS OF PARTICULAR INTEREST FOR ATHELETES?

1. Energy Intake:
Vegetarians eat lots of high-fibre low-fat foods (wholegrains, fruit, vegetables) -> Lower energy intake than omnivores Status: LOVs have lower body weight. Vegans may find it difficult to maintain weight if they expend >1,000 kCal/day Advice: If weight loss is a problem: * 6 or more med-size meals and snacks/day * Energy-dense foods: - nuts - avocado - dried fruit - dairy products, - sweetened drinks and low-fat snack foods.

2. Carbohydrate Intake:
Complex CHO tends to be higher. Fibre intake higher Status: Easier to maximise glycogen stores on a vegetarian diet Advice: Nil

3. Protein Intake:
LOVs can easily meet recommended intakes. Vegans do eat less high quality protein, but this is no problem as long as they get sufficient energy, and get their protein from a variety of foods throughout the day (it is no longer considered to be necessary to combine proteins within each meal) Case Study: 70kg vegan endurance athlete * Needs ~84g protein per day * Combine plant proteins during day: - 2 cups baked beans - 8 slices wholegrain bread - 2 T peanut butter - 2 cups vegetables - 2 1/2 cups pasta or brown rice NB: it is much easier for a LOV to get sufficienct protein: - 1 cup trim milk 11 g protein - 1 slice cheese ~5g

4. Iron Intake:
Often consume similar total Fe to omnivorous athletes BUT is not as bioavailable Status: Athletes: lower ferritins (stores) than omnivores Sedentary: lower stores, BUT no greater risk IDA Advice: Increase iron rich foods: * legumes * dried fruit * leavened wholegrains * fortified cereals Increase enhancers: * Vitamin C foods Decrease inhibitors: * phytate * tea * coffee Supplement ONLY if iron deficiency diagnosed.

5. Calcium Intake:
LOV - similar to omnivores Vegans - lower than omnivores
Status: LOVs - No increased risk of osteoporosis reported Advice: LOVs: * dairy products Vegans: * calcium-fortified soy milk * hummus * tofu * broccoli Growing athletes may need supplements.

6. Zinc Intake:
Often consume similar total Zn to omnivorous athletes BUT not as bioavailable Status: Sedentary: Lower plasma Zn BUT No evidence of deficiency symptoms Advice: Increase zinc rich foods: * dairy products * eggs * legumes * whole grains Decrease inhibitors: * phytate (yeast fermentation decreases phytate in bread) * Fe supplements.

7. Vitamin B12 Intake:
ONLY found in animal products LOVs - OK Vegans - Nil Status: Vegans at risk for low status Advice: LOVs: * dairy products * eggs Vegans MUST take: * fortified foods (e.g. soy milk), or * vitamin B12 supplements: spirulina and mushrooms contain inactive analogues.


WHAT ARE THE POTENTIAL BENEFITS OF A VEGETARIAN DIET?

1. Physical Performance benefits

* Increased CHO -> maximizes glycogen stores * Lower energy -> easier weight maintenance BUT very few studies compare athletic capabilities of vegetarians with omnivores: * insufficient nos vegetarians in any one sport * vegetarians consume a wide variety of different diets.

Hanne et al. (1986) n = 49 vegetarian athletes n = 49 omnivorous controls (age, sex, wt, activity type matched) * VO2max on cycle ergometer * Wingate test => No diff in aerobic or anaerobic capacity in vegetarians compared to omnivore controls.

Raben et al. (1992) n = 8 male endurance athletes 2 x 6 week cross-over study (meat-rich vs LOV diet) * VO2max * incremental aerobic endurance test => 6 week LOV diet did not change endurance performance in male endurance athletes.

2. Health benefits Lower levels:

* serum cholesterol
* blood pressure
* BMI Lower risk of:
* total mortality - vegetarians 20% lower
* coronary heart disease mortality - consuming red meat daily ~60% greater risk than meat 1/wk
* cancer: - vegetarians 39% lower
* stroke
* obesity
* diabetes
* constipation BUT is this due to diet or lifestyle?

Vegetarians:

* drink less Alcohol
* are less likely to smoke
* are more physically active

WHAT ARE THE POTENTIAL DISADVANTAGES OF A VEGETARIAN DIET?

Inadequate nutrient intakes Unlikely except for: * Fruitarian and macrobiotic diets
Vegans - vitamin B12, energy, Ca, possibly protein
Fe - LOVs and Vegans may be at risk

2. Hormone status(?) Men: Raben et al. (1992) n = 8 male endurance athletes 2 x 6 week cross-over study (meat-rich vs LOV diet) 6 week LOV diet -> minor decrease in total (NOT free) testosterone levels in male endurance athletes.

Women: Athletic Amenorrhea? Slavin et al. (1984) n = 36 competitive women cyclists Amenorrheic Eumenorrheic Vegetarian 12 20 Omnivorous 0 4 BUT: 90% participants were vegetarian!

Brooks et al. (1984) n = 26 female runners Amenorrheic Amenorrheic Vegetarian 92 Omnivorous 2 13 BUT: * not a random sample * large differences in fat intake (98g/day cf 68g/day)

Goldin et al. (1982) n = 10 vegetarian women n = 10 omnivorous women Vegetarian women had increased fecal estrogen, decreased circulating estrogen. BUT not statistically significant. Researchers suggested it might be due to higher fibre intake (2x) or lower fat intake.

Most studies are poorly controlled, not taking into account the fact that vegetarians have a:

Lower fat intake
Lower energy intake
Higher fibre intake
A vegetarian diet is common in people with eating disorders

3. Practical issues Accessing appropriate vegetarian food when away from home can be tricky - traveling - if dinning out.


CONCLUSION

A healthy vegetarian diet is NOT an omnivorous diet without the meat

Vegetarian athlete: Should eat a variety of legumes, grains and other plant foods. Athletes and individuals can get all required nutrients.

Vegan athlete: Should eat a variety of legumes, grains and other plant foods, and foods fortified with vitamin B12 (and Ca for women)

As above * BUT more careful menu planning necessary for: - children - adolescents - athletes doing high intensity exercise to ensure sufficient energy and protein intakes

REFERENCES

Havala S, Dwyer J (1988). Position of the American Dietetic Association: Vegetarian diets. JADA 88:351-355.
Raben A, Kiens B, Richter E A, Rasmussen L B, Svenstrup B, Micic S, Bennett P (1992). Serum sex hormones and endurance performance after a lacto-ovo vegetarian and a mixed diet. Med Sci Sports Exerc 24: 1290-1297.
Frail H (1994). Special needs: the vegetarian athlete. In: Burke L, Deakin V, eds. Clinical Sports Nutrition. Sydney: McGraw-Hill Book Company, pp365-378.
Hanne N, Dlin R & Rotstein A (1986). Physical fitness, anthropometric and metabolic parameters in vegetarian athletes. J Sports Med 26:180-185.
Slavin J, Lutter J, Cushman S (1984). Amenorrhoea in vegetarian athletes (letter). The Lancet (June 30) 1474-1475.
Brooks SM. Sanborn CF, Albrecht BH, Wagner WW (1984). Diet in athletic amenorrhoea (letter). The Lancet (March 10) 559-560.
Goldin BR, Adlercreutz H, Gorbach SL, Warram JH, Dwyer JT, Swenson L, Woods MN (1982). Estrogen excretion patterns and plasma levels in vegetarian and omnivorous women. N Engl J Med 307:1542-1547.
Messina M & Messina V. The Vegetarian Way. Crown Trade Paperbacks, 1996. Messina M & Messina V. A Dietician's Guide to Vegetarian Diets.

Weight Loss Defining the “D” Word

It may come as a complete surprise to some people, but vegetarians and vegans do occasionally face their share of weight problems. Although not generally gaining weight to the level of obesity, there are health risks that come with most significant weight gains.

Contrary to popular belief, vegetarians and vegans find themselves needing to implement a regimented weight loss plan, however the word "diet" doesn't have to be a dirty word.

It is a present day myth that starches cause weight gain. In actuality, they fill the body with much-needed fiber, and far fewer calories than many other foods. Starches like white potatoes, squash, corn, and long grain brown rice all help to maintain a controlled level of insulin, and keep one feeling satisfied. This helps squelch the unhealthy habit of overeating. And since glucose is the body's primary fuel, starches provide most of the body's energy.

In the United States, the consumption of convenience foods has significantly contributed to the level of obesity. This increasing trend is due in part to the lifestyles most Americans choose. The "don't stop 'til you drop" motto has been adopted by so many families that it has become a rarity in this country to see a family sit down together and enjoy a home cooked evening meal. The family meal has been replaced by fast food, and fast food takes its toll on the body, as it is made primarily with extremely high levels of fat and sodium.

To lose weight, one must combine a sensible exercise plan, such as jogging, walking, or bicycling, with a variety of foods with low caloric concentration. In addition to the starches to curb hunger pangs, those vegetables with low concentration may be eaten without restraint. Vegetables in the green and yellow group tend to be the best choices for low caloric concentration. Carrots, wax beans, broccoli, asparagus, lettuce, zucchini and onions are all good healthy choices.

Taking a look at a weight loss plan also involves ensuring that the proper nutrients are included. Although weight loss is necessary in implementing a healthy lifestyle, to do so at the risk of losing out on nutritional value seems pointless-almost like trading one peril for another.

Ask any patron in an upscale restaurant what nutrition is, and the answers will surprise you. It will undoubtedly become obvious that many of them don't actually know how to define the term.

Our bodies need food. Without eating and drinking we will die. Nutrition is essentially how the body uses that food. And certain nutrients contribute to its healthful maintenance and function.

For example bodies lacking in calcium may suffer from lack of bone density. Their bones may become brittle and break easily. A lack of Vitamin C could result in bleeding gums.

There are two basic kinds of nutrients. Macronutrients include protein, carbohydrates, water and fat. Micronutrients are vitamins and minerals. The amount of each of these types of nutrients required on a daily basis varies drastically. Our bodies require far more macronutrients than micronutrients. Macronutrients are measured in grams, or converted to ounces, and micronutrients are measured in milligrams and micrograms. The RDA (Recommended Dietary Allowance) for these two kinds of nutrients varies by gender, age and size.

Is it possible to lose weight successfully, and still nourish our bodies with both kinds of nutrients? It is. And it's a great deal simpler than you may think.

People eating vegetarian and vegan diets have already implemented the necessary dietary additions to supply their bodies with protein, fats and calcium. While conventional dieters tend to rely on meats, eggs and dairy products for these nutrients, vegetarians and vegans have acquired these nutrients from sources like beans, nuts and vegetables. And some of these sources, when not eaten in moderation, can in fact result in unwanted weight gain.

Calories can be the culprit when vegans and vegetarians find they have put on extra pounds. We need calories for energy and to live healthy lives, however there is a bit of a science to discerning how this is best accomplished. It is all too common to fail to match the number of calories taken in with the amount of energy expended. In simpler terms: move more or eat less!

The United States Department of Agriculture along with the United States Department of Health and Human Services has issued a list of suggestions for maintaining optimum health:

1. Eat a Variety of Foods-It is simple to adhere to the suggested food pyramid of 6-11 servings of grains, 3-5 servings of vegetables, 2-4 servings of fruit, 2-3 servings of milk products, and 2-3 servings of meat per day. Vegetarian and vegan diets simply substitute soy products for the milk products, and rely on beans, legumes, and nuts to supply the protein in place of the meat.
   
   
2. Note: This one is key for weight loss! Balance Your Intake of Food with Physical Activity to maintain or improve your body weight.
   
   
3. Choose Plenty of Grains, Vegetables, and Fruits
   
   
4. Choose Foods Low in Fat, Saturated Fat, and Cholesterol-30% is the recommended amount of fat intake-10% is the maximum for saturated fat.
   
   
5. Choose a Diet Moderate in Sugars-especially added sugars like corn syrup and fructose.
   
   
6. Choose a Diet Moderate in Salt and Sodium-although sodium is an essential nutrient, reducing its intake can help lower weight, because sodium attracts and retains water.
   
   
7. Drink Alcoholic Beverages Moderately, or Not at All

Utilizing these guidelines is by far the simplest way to safely lose weight. As trite as it may sound, there have been no natural and healthful breakthroughs in diet and weight loss yielding better results.

The following hints may be beneficial to vegetarians and vegans in jumpstarting a weight loss routine:

1. Limit the amount of vegetable oils in preparing food.
   
   
2. Limit nuts and seeds, and rely more on beans and legumes for protein and dietary fiber.
   
   
3. Drink lots of extra water.
   
   
4. Stick to whole grains.
   
   
5. Incorporate some form of exercise into every day.

Weight loss achieved in this fashion is the most highly recommended way to shed pounds. It also has the highest success rate of dieters who have maintained their weight loss goal for an extended period of time. It requires little more than common sense, moderation and movement. Introducing a gradual reduction of fats in addition to following this formula will yield an even greater weight loss in less time.

So rev up your energy with well-chosen calories that are packed full of vital nutrients to experience optimum health, and utilize a combination of these practical strategies to trim down and feel great.

* Source: Dietary Guidelines for Americans, Fourth Edition (Washington D.C.: U.S. Department of Agriculture, U.S. Department of Health and Human Services, 1995)

Meat vs. the Alternative

Just a few short days ago, I sat down to enjoy Thanksgiving dinner at a friend's house and discovered that she was serving a dish known as "Tofurkey." It looked and smelled like turkey, but as you may have guessed, it tasted nothing like the traditional Thanksgiving bird. Not that it tasted bad, mind you, just different.

The popularity of what are commonly referred to as "meat alternatives" (such as Tofurkey) is on the rise. Alternatives to meat include such products as tofu (made from soybean curd) eggs, seeds, nuts, legumes and complementary vegetables and grains. According to one source, sales of meat alternatives have increased by almost 89 percent during the past four years. It's estimated that over 12 million people in the U.S. are vegetarians and greater than 77 million are working to decrease their intake of red meat. Different reasons for this trend include growing concerns about the ethical treatment of animals, global ecology, and health and wellness. The health benefits of choosing meat alternatives over meat may be related to dietary fat intake and phytonutrients present in foods of plant origin. Many animal products tend to be high in saturated fat. Epidemiological studies suggest that those who consume large amounts of animal products high in this type of fat are at a much greater risk for developing certain types of cancer, heart disease, diabetes and arthritis.

Even so, meat is considered an important part of a well-balanced diet because it is a good source of protein and is needed for growth and maintenance of a healthy body. Proteins are comprised of amino acids, nine of which are essential to human beings. The body either cannot make or cannot synthesize enough of these particular amino acids and must be obtained in the diet. The importance of a complete array of essential amino acids cannot be stressed enough. They are the "building blocks" of proteins within the body, the functions of which include fluid balance, immune function, muscle growth and maintenance, and structure. In addition to protein, meat is a valuable source of nutrients such as iron and vitamin B12. The downside is that certain types of meat are also high in saturated fats.

If you are thinking about incorporating meat alternatives into your diet, one factor to consider when choosing a product is protein quality, a term which encompasses completeness, complementarity and digestibility. Food choices that are low or deficient in certain amino acids are considered poor quality. In general, most animal-derived products are complete proteins. Eggs contain high-quality proteins and are considered references for measuring other types of protein. Similarly, yogurt, milk and cheese are also good alternatives to meat. Proteins of plant origin tend to be lacking one or more amino acid, which brings us to the idea of complementarity. It is usually necessary to combine certain plant foods in order to obtain a complete array of amino acids. Such combinations include beans and rice, or tortillas and refried beans. Digestibility refers to a protein's ability to be broken down into component amino acids and absorbed by the body. This characteristic is dependent mainly upon configuration and other factors in foods eaten with it. Because meat contains a substance known as intrinsic factor, it is more easily absorbed and digested than plant sources. It is very important to consider all aspects of protein quality when planning meat-free diets.

Can foods of plant origin provide us with enough protein to make it worth our while? Yes. The recommended daily allowance for protein is 0.8 grams per kilogram of body weight per day for adults, or approximately 15 percent of the daily caloric intake. That's roughly 75 grams of protein per day for someone consuming 2,000 calories. In terms of protein content, one 50-100 gram serving of meat is equivalent to one or two eggs, two tablespoons of peanut butter or 1/3 cup of tofu. Beans in particular are great alternatives because they contain no cholesterol, are high in soluble fiber and vitamin A, and are good sources of protein. In fact, tofu contains more protein than steak on a per-weight basis. However, the protein in meat has a higher bio-availability than that in plants. But with over 70 different varieties of tofu to choose from, many different tastes can be accommodated. Many commercially available products are now available, many of which are soy-based and include items such as texturized vegetable protein and tofu.

Plant-based foods also contain phytonutrients, substances that have generated quite a lot of interest in the nutrition field in recent years. Things like bioflavonoids, carotenoids, isoflavones and others are considered phytonutrients. Some, such as carotenoids have been studied extensively and are known to act as antioxidants. Others include genistein and lycopene, and are under further investigation. The isoflavone genistein is derived from soy and is believed to help lower cholesterol, prevent certain types of cancer and decrease bone loss after menopause. Lycopene is found in tomatoes and may help prevent prostate cancer. These are just a few examples of the potentially beneficial phytonutrients found in foods of plant origin. So even if you enjoy meat too much to ever become a vegetarian, consider trying a meat alternative on occasion. Who knows, you may find that products like Tofurkey are pretty tasty.

Top 5 Meat Myths

You are an avid meat eater whose meals are incomplete without the addition of meat. You firmly believe that eating meat is necessary for a healthy life as it is the richest source of proteins and good quality amino acid. No other food can provide you with the same quality nutrition. Vegetarians are losing out on vital nutrients because they don't eat meat.

1. If you believe in any of the above, then it's time for you to do a reality check. It's true that meat is an excellent source of protein, but it's not the only food rich in proteins. In fact, vegetarian foods compare very well with meats. Many of us continue to eat meat out of ignorance because we don't know any better. This article aims at dispelling certain myths regarding meats.


2. You need to eat meat to be healthy. This is totally baseless. You think you need meat because of its proteins but many other non-meat foods like cheese, beans and groundnuts have more proteins per ounce than a burger stuffed with ham. Do you believe that you need to consume a lot of proteins? That is a misconception. The truth is that the pulses, cereals, milk, vegetables and nuts that you eat provide you with sufficient proteins to meet your body's requirements. Moreover, these proteins are easier for your body to assimilate as well as free of any micro- organisms that can invade your health and that are found in meat. At the same time vegetarian foods are cholesterol free and hence healthy for heart as compared to meats.


3. Your meal is incomplete without meats. How does meat get its typical taste? It is because of the seasonings and condiments that you add to the meat while cooking. Substitute the meat with some vegetarian products using the same flavourings and you will get the same meat-like taste. Try veggie burgers with the same seasoning as meat or cook soy nuggets the same way and you will find your meal as tasty, if not more than if you had included meat.


4. It is okay to consume fish and eggs. Most of us believe that red meat can be harmful, but it is perfectly fine to consume fish and eggs. But all fish do not have the same properties. Do you know which fish is rich in fat and cholesterol and which is not? For all you know, you may be just loading yourself with cholesterol out of ignorance. Egg yolk is also a very rich source of cholesterol. Hence it can also be equally unhealthy.


5. It is difficult to start a vegetarian diet. Turning vegetarian is not difficult, but the only thing is to avoid the temptation of giving in to eating meat. Think about the health benefits of eating a vegetarian diet and you'll never want to eat meat again. They not only have a longer shelf life but are also easier to prepare requiring relatively little oil and spices. The health benefits of a vegetarian diet far outnumber that of a non-vegetarian diet.


6. Vegetarians are weaker than non-vegetarians. This is a complete myth. There is absolutely no evidence to support this. Vegetarian food gives you sufficient calories, proteins and other vitamins and minerals that are able to meet the requirements of your body. At the same time, a vegetarian diet provides you with various nutrients and non-nutrients that protect you from diseases. This is lacking in non-vegetarian foods, thus making you more prone to heart diseases. Hence it is a fallacy that vegetarians are weaker.

So the next time you eat meat, remember that all the nutrients that you need come from plants and cereals and not meat. Thus meat is not a necessary food for life. This does not imply that you stop consuming it, but do get rid of all the myths that you believed in. Vegetarian food is equally healthy. So if you have been chomping on that juicy red steak because of health compulsions, it's time to bite into something else.