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Vegetarian Starter Kit (PCRM)

Vegetarian Starter Kit (PCRM)

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Published by Vegan Future
Want to change your life? Over half-a-million readers have embraced PCRM’s popular introduction to a plant-based diet. Learn about the whys and hows of a healthier diet, the New Four Food Groups guidelines, practical tips for beginning a vegetarian diet, and delicious low-fat, no-cholesterol recipes. 16-page booklet.

You may also download this directly from:
http://veganfuture.wordpress.com/files/2009/12/vegstarterkit-pcrm.pdf

Please consider making a donation to PCRM
http://support.pcrm.org/site/PageServer?pagename=pcrm_home
Want to change your life? Over half-a-million readers have embraced PCRM’s popular introduction to a plant-based diet. Learn about the whys and hows of a healthier diet, the New Four Food Groups guidelines, practical tips for beginning a vegetarian diet, and delicious low-fat, no-cholesterol recipes. 16-page booklet.

You may also download this directly from:
http://veganfuture.wordpress.com/files/2009/12/vegstarterkit-pcrm.pdf

Please consider making a donation to PCRM
http://support.pcrm.org/site/PageServer?pagename=pcrm_home

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Published by: Vegan Future on Apr 11, 2009
Copyright:Attribution Non-commercial

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06/16/2014

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PCRM
1
 
the
 
whys
and
hows
 
of a
 
healthier diet
the
 
ne
  f 
our food groups
 guidelines
useful tips
 for beginning a
 vegetarian diet
delicious
low-fat,no-cholesterol
recipes
starter kit
 
2
 
VEGETARIAN STARTER KIT
 vegetarian
foods
Powerful
Tools for Health
 vegetarian menu is a powerful and pleasurable way to achieve good health.e vegetarian eating pattern is based on a wide variety of foods that aresatisfying, delicious, and healthful.Vegetarians avoid meat, fish, and poultry. ose who include dairy products andeggs in their diets are called lacto-ovo vegetarians. Vegans (pure vegetarians) eat nomeat, fish, poultry, eggs, or dairy products. While there is a considerable advantageto a lacto-ovo vegetarian pattern, vegan diets are the healthiest of all, reducing riskof a broad range of health concerns.
a healthy heart
Vegetarians have much lower cholesterol levels than meat-eaters, and heart diseaseis less common in vegetarians. e reasons are not hard to find. Vegetarian mealsare typically low in saturated fat and usually contain little or no cholesterol. Sincecholesterol is found only in animal products such as meat, dairy, and eggs, vegansconsume a cholesterol-free diet.e type of protein in a vegetarian diet may be another important advantage. Many studies show that replacing animal protein with plant protein lowers blood cholesterollevels—even if the amount and type of fat in the diet stays the same. ose studiesshow that a low-fat, vegetarian diet has a clear advantage over other diets.
lower blood pressure
An impressive number of studies, dating back to the early 1920s, show that veg-etarians have lower blood pressure than non-vegetarians. In fact, some studies haveshown that adding meat to a vegetarian diet raises blood pressure levels rapidly andsignificantly. e effects of a vegetarian diet occur in addition to the benefits of reduc-ing the sodium content of the diet. When patients with high blood pressure begin a vegetarian diet, many are able to eliminate the need for medication.
controlling diabetes
e latest studies on diabetes show that a vegetarian diet high in complex carbo-hydrates and fiber (which are found only in plant foods) and low in fat is the bestdietary prescription for controlling diabetes. A diet based on vegetables, legumes,fruits, and whole grains, which is also low in fat and sugar, can lower blood sugar levelsand oen reduce or even eliminate the need for medication. Since individuals withdiabetes are at high risk for heart disease, avoiding fat and cholesterol is important,and a vegetarian diet is the best way to do that.
cancer prevention
A vegetarian diet helps prevent cancer. Studies of vegetarians show that deathrates from cancer are only about one-half to three-quarters of those of the generalpopulation.Breast cancer rates are dramatically lower in countries where diets are typically 
A
Inside this Kit
the whys and hows
new four food groups
8
tips for vegetarian diets
3
low-fat recipes
 
PCRM
3
If you are making the switchto a vegetarian diet for its healthbenefits, you’ll be pleased to findthat there is a wonderful addition-al benefit to vegetarian eating: it’sa delicious and fun way to explorenew foods. A vegetarian meal canbe as familiar as spaghetti withmarinara sauce, as comforting asa bowl of rich, potato soup, oras exotic as Grilled Polenta withPortabella Mushrooms(
).The switch to a vegetarian dietis easier than you might think.Most people, whether vegetar-ians or meat-eaters, typically usea limited variety of recipes; theaverage family eats only eight ornine different dinners repeatedly.You can use a simple, three-stepmethod to come up with ninevegetarian dinner menus that youenjoy and can prepare easily.
plant-based. When people from thosecountries adopt a Western, meat-baseddiet, their rates of breast cancer soar. Veg-etarians also have significantly lower ratesof colon cancer than meat-eaters. Coloncancer is more closely associated withmeat consumption than any other dietary factor.Why do vegetarian diets help protectagainst cancer? First, they are lower infat and higher in fiber than meat-baseddiets. But other factors are important,too. Plants contain other cancer-fightingsubstances called phytochemicals. For ex-ample, vegetarians usually consume moreof the plant pigments beta-carotene andlycopene. is might help to explain why they have less lung and prostate cancer.Also, some studies have suggested that di-ets that avoid dairy products may reducethe risk of prostate and ovarian cancer.Some of the anti-cancer aspects of a vegetarian diet cannot yet be explained.For example, researchers are not quitesure why vegetarians have more of certainwhite blood cells, called “natural killercells,” which are able to seek out and de-stroy cancer cells.
the calcium connection
Vegetarians are less likely to form eitherkidney stones or gallstones. In addition, vegetarians may also be at lower risk forosteoporosis because they eat little or noanimal protein. A high intake of animalprotein encourages the loss of calciumfrom the bones. Replacing animal prod-ucts with plant foods reduces the amountof calcium lost. is may help to explainwhy people who live in countries wherethe diet is typically plant-based have littleosteoporosis, even when calcium intakeis lower than that in dairy-consumingcountries.
planning vegetarian diets
It’s easy to plan vegetarian diets thatmeet all your nutrient needs. Grains,beans, and vegetables are rich in proteinand iron. Green leafy vegetables, beans,lentils, tofu, and nuts are excellent sourcesof calcium, as are enriched soymilk andfortified juices.Vitamin D is normally made in thebody when sun shines on the skin. Peoplewho are dark-skinned or live at northernlatitudes have some difficulty producing vitamin D year-round. Vitamin D caneasily be obtained from fortified foods.Some sources are commercial breakfastcereals, soymilk, other supplementalproducts, and multivitamins.Regular intake of vitamin B
12
is impor-tant. Good sources include all commonmultiple vitamins (including vegetarian vitamins), fortified cereals, some brandsof nutritional yeast, and fortified soymilk.It is especially important for pregnantwomen and breast-feeding mothers to getenough vitamin B
12
. When reading foodlabels, look for the word cyanocobalaminin the ingredient list. is is the form of  vitamin B
12
that is best absorbed.
First,
think of three vegetarian meals that you al-ready enjoy. Common ones are tofu and vegetablestir-fry, vegetable stew, or pasta primavera.
Second,
think of three reci-pes that you prepare regularlythat can easily be adapted toa vegetarian menu. For exam-ple, a favorite chili recipe canbe made with all of the sameingredients; just replace themeat with beans or textur-ized vegetable protein. Enjoybean burritos (using cannedvegetarian refried beans) in-stead of beef burritos, veggieburgers instead of hamburg-ers, and grilled eggplant androasted red peppers instead of grilled chicken in sandwiches.Many soups, stews, and cas-seroles also can be made intovegetarian dishes with a fewsimple changes.
Third,
check out some veg-etarian cookbooks from thelibrary and experiment withthe recipes for a week orso until you find three newrecipes that are delicious andeasy to make. Just like that,with minimal changes to yourmenus, you will have ninevegetarian dinners.
 
After that, coming upwith vegetarian optionsfor breakfast and lunchis easy. Try muffins withfruit spread, cholesterol-free French toast, or cerealfor breakfasts. Sandwicheswith spreads like hummusor white bean pâté withlemon and garlic, pastasalads, or dinner leftoversmake great lunches.
The Three-Step Way to Go Vegetarian

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