Vegetarianism

Vegetarian guide

If you care about animals, the most important thing you can do is to stop eating them. Vegetarians don't eat any animals, not chicken, or fish, or prawns. These are all animals, and definitely not part of a vegetarian diet. However, there are different kinds of vegetarian diets.

Lacto-ovo vegetarians eat eggs and dairy products, as well as a range of plant food.

Lacto vegetarians , such as strict followers of the Hindu religion, eat dairy products but not eggs.

Vegans don't eat any animal products because the egg and dairy industries still involve cruelty (see Questions and Answers - What's wrong with eating milk and eggs? ). Vegans eat grains, beans (legumes), nuts, fruit and vegetables.

A vegetarian, and especially a vegan diet, is healthier for:

animals
people
the environment

If you care about all or any of these things, start making the most important change today - become vegetarian. You don't have to do it over night. You can take small steps by eliminating one cruel product at a time until you arrive at your ultimate goal of a cruelty-free diet.

Juliet Gellatley in her book The Teenage Vegetarian Survival Guide , has said:
" The biggest growth area of people who refuse to eat animals is young people. You are the ones who have the wisdom and sense to understand what is happening in our world and the compassion to do something about it. The decision you have taken is the most positive and effective one possible . It will have an immediate effect against cruelty, exploitation, waste and greed.

Although you are are not alone, it sometimes feels that way. In a world where meat eating is the norm, all of us need support and help....You've taken the first and most difficult step so don't let anyone talk you out of it. Be proud to be veggie, stand up for what you believe and never apologise for doing what's right ".

What to eat?

Some people who are new to vegetarianism worry that they won't get all the nutrients they need. You don't need to worry, provided that you eat a range of healthy foods. The American Dietetic Association has agreed that balanced vegetarian diets are healthy and nutritious. Here's what they suggest a daily diet should include:

Food group	Suggested daily serves	Serving sizes
Bread, cereal, rice, pasta	6 or more	1 slice bread 1/2 cup cooked rice or pasta 30gr dry cereal
Vegetables	4 or more	1/2 cup cooked or 1 cup raw
Legumes and other meat substitutes	2 to 3	1/2 cup cooked beans (lentils, baked beans, chickpeas, kidney beans, etc) 125 gr tofu or tempeh 250ml soy milk 2 tbl nuts or seeds
Fruits	3 or more	1 piece fresh fruit 3/4 cup fruit juice

Here's where you find some important nutrients:

Protein Particularly good are legumes (lentils, kidney beans, baked beans, tofu, etc), nuts and seeds (peanuts, almonds, sunflower seeds, etc). Eat nuts and seeds in moderation because they contain fat. Also reasonably good are grains (bread, breakfast cereals, rice, etc) and some vegetables (peas, broad beans, broccoli, brussel sprouts). Non-vegans get protein from eggs and dairy products, but they also contain fat, and are not cruelty-free.

B-group vitamins Particularly good are whole grains, wheat germ, nuts and seeds, soy beans. Vegans should take a B12 supplement.

Calcium Particularly good are nuts and seeds (almonds, brazil nuts, sunflower seeds etc), tofu made with calcium sulphate, fortified soy milk, soy beans, chick peas, broccoli and brussel sprouts. Non-vegans get calcium from dairy products. For maximum bone strength make sure you get regular, short exposure to sunlight - sunlight on the skin produces vitamin D which is necessary to deposit calcium in the bones. Also get regular exercise.

Iron Particularly good are legumes (lentils, chickpeas, soy beans, etc), nuts and seeds, whole grains, dried fruits (apricots, figs, raisins) and leafy green vegetables. Many breakfast cereals are fortified with iron. To maximise iron absorption, include vitamin C in meals (fruit, vegetables, salad or juice), and don't drink tea with meals.

Zinc Particularly good are nuts and seeds, wheat germ, whole grains, legumes (lentils, chickpeas, etc), tofu, soy protein, peas, bean sprouts and mushrooms.

For a more detailed version of this information, go to Vegetarian nutrition .

Other sections to look at:

Protein	Particularly good are legumes (lentils, kidney beans, baked beans, tofu, etc), nuts and seeds (peanuts, almonds, sunflower seeds, etc). Eat nuts and seeds in moderation because they contain fat. Also reasonably good are grains (bread, breakfast cereals, rice, etc) and some vegetables (peas, broad beans, broccoli, brussel sprouts). Non-vegans get protein from eggs and dairy products, but they also contain fat, and are not cruelty-free.
B-group vitamins	Particularly good are whole grains, wheat germ, nuts and seeds, soy beans. Vegans should take a B12 supplement.
Calcium	Particularly good are nuts and seeds (almonds, brazil nuts, sunflower seeds etc), tofu made with calcium sulphate, fortified soy milk, soy beans, chick peas, broccoli and brussel sprouts. Non-vegans get calcium from dairy products. For maximum bone strength make sure you get regular, short exposure to sunlight - sunlight on the skin produces vitamin D which is necessary to deposit calcium in the bones. Also get regular exercise.
Iron	Particularly good are legumes (lentils, chickpeas, soy beans, etc), nuts and seeds, whole grains, dried fruits (apricots, figs, raisins) and leafy green vegetables. Many breakfast cereals are fortified with iron. To maximise iron absorption, include vitamin C in meals (fruit, vegetables, salad or juice), and don't drink tea with meals.
Zinc	Particularly good are nuts and seeds, wheat germ, whole grains, legumes (lentils, chickpeas, etc), tofu, soy protein, peas, bean sprouts and mushrooms.