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

The evidence is in— millions of people are moving toward a vegetarian diet because it offers a healthful and environmentally sound alternative to the standard diet. __Becoming Vegetarian__ is the ultimate source for making this valuable and beneficial life change. Packed with authoritative vegetarian and vegan nutrition information from established and savvy experts, this powerful book takes the worry out of making an important, healthy transition. Here' what's inside: * Vegetarian food guide for optimal nutrition and easy meal planning * Delicious, easy recipes * Helpful guidelines for those who are just starting out * Cutting edge scientific information for experienced vegetarians * Nutrition essentials from infancy through our senior years * Practical tips for weight control * Much, much more This comprehensive update of an international bestseller is the one resource that contains everything you need to know about becoming a vegetarian or fine-tuning a vegetarian diet. From dealing with awkward social situations to making sure you're getting all the necessary nutrients, let __Vesanto Melina__ and __Brenda Davis__ give you the information you need to achieve a healthful vegetarian life with ease. Change the way you look at food and your health forever— start following the dynamic, easy-to-implement advice in __Becoming Vegetarian__ today. John Wiley & Sons Title 4 Copyright 5 Contents 8 Acknowledgments 12 Introduction 14 Chapter 1: Why Be Vegetarian? 17 Types of Vegetarians 17 Deciding Factors: The Motivation for Becoming Vegetarian 20 Vegetarianism Stands the Test of Time 26 The Future is Bright 32 Chapter 2: Maximizing the Vegetarian Advantage 33 Beyond a Reasonable Doubt 34 The Health of Vegetarians 36 Heart Disease 41 Cancer 56 Effect of Vegetarian Diets on Other Diseases 68 Nutrition Recommendations for the Prevention of Chronic Disease 73 Chapter 3: Power from Plants... legumes, nuts, and seeds 77 Protein in Vegetarian Diets 78 Iron in Vegetarian Diets 112 Time to Think About Zinc 123 Chapter 4: Bone Boosters... milk, greens, and other calcium champions 129 Calcium 130 Vitamin D for Dull Days 154 Riboflavin 162 Steps for Strong Bones 164 Chapter 5: Energy Plus... goodness from grains 167 What Are Grains? 168 Are “Whole Grains” Nutritious Foods? 169 Do Whole Grains Provide Protection Against Disease? 176 Fibre Fundamentals 180 Recommended and Actual Intakes of Grains 186 Great Gains in Grains: Practical Guidelines 187 Chapter 6: Perfect Protectors... vegetables and fruits 191 What Separates Vegetables for Fruits? 191 The Nutritional Value of Vegetables and Fruits 192 Vegetables and Fruits Fight Disease 205 Chapter 7: Fat Feuds... who’s winning? 213 What Is More Important, the Amount or the Type of Fat? 214 Can Vegetarian Diets Provide Sufficient Essential Fatty Acids? 226 How Much Fat Should We Eat? 230 What Are the Healthiest Fat Sources? 231 Chapter 8: Fine-tuning the Vegetarian Diet... vitamin B12 239 Vitamin B12 in the Body 241 Chapter 9: Designing the Diet... the vegetarian food guide 255 The Vegetarian Food Guide: A Guide to Daily Food Choices 258 Assessing Your Diet 264 Chapter 10: Vegetarian for Life 269 Part 1: Pregnancy and Lactation 270 Part 2: Infancy (Birth to Two Years) 286 Part 3: Childhood (Two to Twelve and Beyond) 302 Part 4: Focus on Teens (Thirteen and Over) 317 Part 5: The Prime of Life (Fifty Years Plus) 323 Chapter 11: Vegetarian Victory Over Weight 335 Society’s Double-edged Sword 336 Determining Healthy Body Weight 339 The Battle of the Bulge 342 Healthy Mind, Healthy Body 342 Chapter 12: Vegetarian Diplomacy 351 Becoming Vegetarian in a Nonvegetarian World 353 Mastering the Fine Art of Diplomacy 360 Diplomacy in Action 363 Chapter 13: From Markets of Meals 377 Where to Shop 378 What to Buy 382 Food Storage Tips 384 Kitchen Equipment 387 Making the Transition to a Vegetarian Diet 389 Travel Tips 392 Support and Inspiration 393 Chapter 14: Recipes... simple treasures 395 Breakfast Favourites 399 Shakes and Smoothies for Breakfast or Snacks 406 Soups, Spreads, and Sandwiches 410 Greens and Dressing 419 Cooking the Basics 425 Seven Super-Simple Suppers 430 Delectable Desserts and Goodies 440 Appendix: Nutritional Recommendations 451 Index 457 A 457 B 458 C 458 D 460 E 460 F 460 G 462 H 462 I 463 J 464 K 464 L 464 M 464 N 464 O 465 P 465 Q 467 R 467 S 467 T 467 U 468 V 468 W 469 Y 470 Z 470 0470832533,9780470832530 "The evidence is in -- millions of people are moving toward a vegetarian diet because it offers a healthful and environmentally sound alternative to the standard diet. Becoming Vegetarian is the ultimate source for making this valuable and beneficial life change. Packed with authoritative vegetarian and vegan nutrition information from established and savvy experts, this powerful book takes the worry out of making an important, healthy transition. This comprehensive update of an international bestseller is the one resource that contains everything you need to know about becoming a vegetarian or fine-tuning a vegetarian diet. From dealing with awkward social situations to making sure you're getting all the necessary nutrients, let Vesanto Melina and Brenda Davis give you the information you need to achieve a healthful vegetarian life with ease. Change the way you look at food and your health forever -- start following the dynamic, easy-to-implement advice in Becoming Vegetarian today. Book jacket."--Jacket The new edition of this comprehensive guide to achieving a healthful vegetarian lifestyle addresses all of the key concerns which arise for those beginning a dietary shift away from animal products. Written by three highly qualified dietitians, the information given ensures that the chosen dietary pattern is nutritionally adequate..