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"Becoming Vegetarian" Table of Contents
CHAPTER 1: WHY BECOME VEGETARIAN?Types of vegetarian diets and historical notes.
Reasons why people become vegetarian.
CHAPTER 2: MAXIMIZING THE VEGETARIAN ADVANTAGE
Part 1: The evidence linking the standard North American diet with: heart disease, hypertension, cancer, osteoporosis, diabetes and other diseases.
Part 2: The adequacy of the vegetarian diet: research confirming that a vegetarian diet can reduce one's risk of chronic diseases, nutritional adequacy of vegetarian diets.
CHAPTER 3: POWER FROM PLANTS: BEANS, NUTS AND SEEDS
Protein, Iron, Zinc, and addressing these myths:
• Myth #1: We need meat to get enough protein.
• Myth #2: Plant protein lacks essential amino acids and is poor quality.
• Myth #3: Vegetarians must carefully complement plant proteins at every meal.
• Myth #4: Most vegetarians end up with iron-deficiency anemia.
• Myth #5: All vegetarian diets provide more than enough protein.
• Myth #6: Eating any combination of plant foods will provide you with recommended amounts of zinc and other trace minerals.
CHAPTER 4: BONE BOOSTERS...MILKS, GREENS AND OTHER CALCIUM CHAMPIONS
Calcium, Vitamin D, Riboflavin, and addressing these myths:
• Myth #1: It is virtually impossible to get enough calcium in our diets without dairy products.
• Myth #2: Vegetarians need much less calcium than meat-eaters.
• Myth #3: Due its high protein content, milk actually drains our bodies of calcium.
• Myth #4: If we get enough calcium, we'll have all we need to build strong bones.
• Myth #5: Vitamin D is not a concern; everyone gets plenty from sunshine.
CHAPTER 5: ENERGY PLUS...GOODNESS FROM GRAINS
Types of fiber, functions and sources. Fiber, phytate and mineral availability. Recommendations.
CHAPTER 6: PERFECT PROTECTORS...VEGETABLES AND FRUITS
CHAPTER 7: FAT FEUDS...WHO'S WINNING?
Specific concerns and solutions for vegetarians regarding fats and oils in the diet, cholesterol, saturated fats, trans fatty acids, low-fat diets and vegetarian sources of omega-3 and omega-6 fatty acids.
CHAPTER 8: FINE-TUNING THE DIET...VITAMIN B12
CHAPTER 9: DESIGNING THE DIET... THE VEGETARIAN FOOD GUIDE
Food guide and dietary score sheets.
CHAPTER 10: VEGETARIAN FOR LIFE
Guidelines during pregnancy, lactation, infancy, childhood, adolescence, and the prime of life (for seniors).
CHAPTER 11: VEGETARIAN VICTORY OVER WEIGHT
CHAPTER 12: VEGETARIAN DIPLOMACY
Dealing effectively with challenging social situations.
CHAPTER 13: FROM MARKET TO MEALS
Basic and convenience foods, shopping list, food storage, kitchen equipment, making the transition, travel.
CHAPTER 14: RECIPES
Simple Treasures, recipes that will soon become family favorites for breakfast, snacks, soups, spread, sandwiches, salads, super-simple suppers, and delectable desserts.
APPENDIX: NUTRITIONAL RECOMMENDATIONS
REFERENCES
INDEX
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