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Veg Starter Guide | COK

Veg Starter Guide | COK

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Published by Our Compass

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Published by: Our Compass on Nov 10, 2010
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07/10/2013

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 vegetarian
starter guide
 vegetarian
starter guide
the
 whys 
&
 hows
of vegetarian eating
COMPASSION
OVER KILLING
 
Just 15 years ago, finding cruelty-free versions of our favorite foods was like a gameof scavenger hunt. But today, virtually every major grocery store sells animal-freefoods like veggie burgers, creamy soy and rice milks, meat-free “chicken” patties,soy sausage, and even dairy-free ice creams. And restaurants—from fast-food tofour-star—are more frequently offering healthy and animal-friendly dishes.
Eating vegetarian fare is an easy and delicious way to help animals, the environment, and your health.
welcome!what does “vegetarian” mean?
“Vegetarian” means different things to different people. In this guide, the worddescribes avoiding meat, eggs, and dairy products––also called
vegan
(pro-nounced
VEE-gun
). A lacto-ovo vegetarian is someone who does not eat meat, butdoes eat dairy (lacto) and eggs (ovo).Read on and see why increasing numbers of compassionate, health-conscious,and earth-friendly people are eating vegetarian fare and just how easy it can be!
COMPASSION
OVER KILLING
Box 9773Wash., DC 20016www.cok.netinfo@cok.net301
-
891
-
2458F: 301
-
891
-
6815
Thanks to Sarah Farr, PETA, Farm Sanctuary, Physicians Committee for Responsible Medicine, PoplarSpring Animal Sanctuary, and the U.S. Department of Agriculture for sharing photos with us.
Printed in loving memory of Cliff Kaminsky.
 
3Compassion Over Killing’s Vegetarian Starter Guide • TryVeg.com
saving ourselves,
one bite at a time
s rates of obesity, heart disease, cancer, diabetes, hypertension, andother life-threatening conditions skyrocket in the United States,many researchers and medical experts come to the same conclusion:
A vegetarian diet can help protect your health and even reversesome diseases, including the most common one—heart disease.
for adults
“It is the position of the
American Dietetic Association
and
Dietitians of Canada
that appropriately planned
 vegetarian diets are healthful, nutritionally adequate,and provide health benefits in the prevention andtreatment of certain diseases
. Well-planned vegan andother types of vegetarian diets are appropriate for all stages of the life cycle,including during pregnancy, lactation, infancy, childhood, and adoles-cence.
Vegetarian diets offer a number of nutritional ben-efits
, including lower levels of saturated fat, cholesterol, andanimal protein as well as higher levels of carbohydrates, fiber,magnesium, potassium, folate, and antioxidants such asvitamins C and E and phytochemicals.Vegetarians have been reported to have lowerbody mass indices than nonvegetarians, aswell as
lower rates of death from ischemicheart disease
; vegetarians also show
lowerblood cholesterol levels; lower blood pressure; andlower rates of hypertension, type 2 diabetes, andprostate and colon cancer
.
for children
“Appropriately planned vegan, lacto-vegetarian, and lacto-ovo-vegetariandiets satisfy nutrient needs of infants,children, and adolescents and promotenormal growth.
Vegetarian diets inchildhood and adolescence can aid inthe establishment of lifelong healthy eating patterns and can offersome important nutritionaladvantages. 
Vegetarianchildren and adolescents have
lower intakes of cholesterol,saturated fat, and total fat
and higher intakes of fruits,vegetables, and fiber thannonvegetarians. Vegetarianchildren have also been reported to be
leaner and to have lower serumcholesterol levels
.
whatnutrition expertssay* about vegetarian diets
*
Journal of the American Dietetic Association
 June 2003, Volume 103, Number 6
The position of the
 
American Dietetic Association
 
and the
Dietitians of Canada
, North America’s leading nutrition authorities:

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