The New Becoming Vegetarian (US) and Becoming Vegetarian (Canada): 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. Click here for vegan food guide.

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.

Click here for a section on vegetarian diplomacy.

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