Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet

493 Pages·2003·6.47 MB·English

by  Vesanto Melina

Table of Contents

Title Page
Copyright Page
Dedication
Acknowledgements
Introduction

chapter 1 - why be vegetarian?

Types of Vegetarians
Deciding Factors: The Motivation for Becoming Vegetarian
Vegetarianism Stands the Test of Time
The Future Is Bright!

chapter 2 - maximizing the vegetarian advantage

Beyond a Reasonable Doubt
The Health of Vegetarians
Heart Disease
Cancer
Effects of Vegetarian Diets on Other Diseases
Nutrition Recommendations for the Prevention of Chronic Disease

chapter 3 - power from plants legumes, nuts, and seeds

Protein in Vegetarian Diets
Iron in Vegetarian Diets
Time to Think About Zinc

chapter 4 - bone boosters milks, greens, and other calcium champions

Calcium
Vitamin D for Dull Days
Riboflavin
Steps for Strong Bones

chapter 5 - energy plus goodness from grains

What Are Grains?
Are “Whole Grains” Nutritious Foods?
Do Whole Grains Provide Protection Against Disease?
Fibre Fundamentals
Recommended and Actual Intakes of Grains
Great Gains in Grains: Practical Guidelines

chapter 6 - perfect protectors vegetables and fruits

What Separates Vegetables from Fruits?
The Nutritional Value of Vegetables and Fruits
Vegetables and Fruits Fight Disease

chapter 7 - fat feuds who’s winning?

What Is More Important, the Amount or the Type of Fat?
Can Vegetarian Diets Provide Sufficient Essential Fatty Acids?
How Much Fat Should We Eat?
What Are the Healthiest Fat Sources?

chapter 8 - fine-tuning the vegetarian diet vitamin B12

Vitamin B12 in the Body

chapter 9 - designing the diet the vegetarian food guide

The Vegetarian Food Guide: A Guide to Daily Food Choices
Assessing Your Diet

chapter 10 - vegetarian for life
Part 1: Pregnancy and Lactation
Part 2: Infancy (Birth to Two Years)
Part 3: Childhood (Two to Twelve and Beyond)
Part 4: Focus on Teens (Thirteen and Over)
Part 5: The Prime of Life (Fifty Years Plus)

chapter 11 - vegetarian victory over weight

Society’s Double-edged Sword
Determining Healthy Body Weight
The Battle of the Bulge
Healthy Mind, Healthy Body

chapter 12 - vegetarian diplomacy

Becoming Vegetarian in a Nonvegetarian World
Mastering the Fine Art of Diplomacy
Diplomacy in Action

chapter 13 - from market to meals

Where to Shop
What to Buy
Food Storage Tips
Kitchen Equipment
Making the Transition to a Vegetarian Diet
Travel Tips
Support and Inspiration

chapter 14 - recipes simple treasures

Nutritional Analysis of Recipes
Breakfast Favourites
Shakes and Smoothies for Breakfast or Snacks
Soups, Spreads, and Sandwiches
Greens and Dressing
Cooking the Basics
Seven Super-Simple Suppers
Delectable Desserts and Goodies
appendix - nutritional recommendations
Index

Copyright © 2003 by Vesanto Melina and Brenda Davis

All rights reserved. No part of this work covered by the copyright herein may be reproduced or used in any
form or by any means—graphic, electronic or mechanical—without the prior written permission of the
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Ontario, M5E 1E5.

Care has been taken to trace ownership of copyright material contained in this book. The publishers will
gladly receive any information that will enable them to rectify any reference or credit line in subsequent
editions.

This publication contains opinions and ideas of the author. They are not presented to provide a basis of
action for any particular circumstances without consideration by a competent professional. The author and
publisher expressly disclaim any liability, loss, or risk, personal or otherwise, which is incurred as a
consequence, direct or indirect, of the use or application of the contents of this book.

National Library of Canada Cataloguing in Publication
Melina, Vesanto, 1942-
Becoming vegetarian : the complete guide to adopting a healthy vegetarian diet / Vesanto Melina, Brenda
Davis. -- Rev. ed.

Includes index.
eISBN : 978-0-47073999-0

1. Vegetarianism. 2. Vegetarian cookery. I. Davis, Brenda, 1959-II. Title.

TX392.M.2’62 C2003-900258-6

Production Credits
Cover & interior text design: Interrobang Graphic Design Inc.
Cover photograph: Anthony-Masterson / Getty Images, Canada
Printer: Tri-Graphic Printing Ltd.

Wheat Kernal illustration in Chapter 5 courtesy of the Kansas
Wheat Commission