First Steps to Becoming Vegetarian

We all have been approached by friends and acquaintances about our vegetarian way of life ("…but what is there left for you to eat?") and the motives that brought it about. As a furter step (and sometimes after quite a long time of soul-searching on their part), the same people might come back with the next question: "What is the best way of becoming a vegetarian myself? "

Some of them give the impression of being just overwhelmed by the difficulties that, in their minds, such a change in life-style involves. Others, after having obtained some basic information, just close their eyes, jump and find their right way as they go along.

But for all of them the Physicians Committee for Responsible Medicine (PCRM) is offering valuable help and useful information in their free Vegetarian Starter Kit. On 16 pages (almost) everything is explained someone needs to go vegetarian.

This is what the chapters talk about:

- Vegetarian foods: Powerful for health

- The three step way to go vegetarian

- Tips for making the switch to a vegetarian diet

- Protein myth

- Calcium in plant-based diets

- What about milk?

- Sample menus

- Cooking without eggs

- The new four food groups

- Vegetarian diets for pregnancy

- Vegetarian diets for children: Right from the start

- Recipes for health

- Foods that may be new to you


The PCRM states that readers are welcome to reproduce articles from that publication for personal or educational use without additional permission.

To request a free copy:
PCRM Customer Service at 00-1-202-686-2210, ext. 306, or by e-mail meatrecall@pcrm.org ; allow about ten days to two weeks for delivery.

Excerpt of the brochure:

Vegetarian Foods: Powerful for Health

A vegetarian menu is a powerful and pleasurable way to achieve good health. The vegetarian eating pattern is based on a wide variety of foods that are satisfying, delicious, and healthful. Vegetarians avoid meat, fish, and poultry. Those who include dairy products and eggs in their diets are called lacto-ovo vegetarians. Vegans (pure vegetarians) eat no meat, fish, poultry, eggs, or dairy products. While there is a considerable advantage to a lacto-ovo vegetarian pattern, vegan diets are the healthiest of all, reducing risk of a broad range of health concerns.

A Healthy Heart

Vegetarians have much lower cholesterol levels than meat-eaters, and heart disease is uncommon in vegetarians. The reasons are not hard to find. Vegetarian meals are typically low in saturated fat and usually contain little or no cholesterol. Since cholesterol is found only in animal products such as meat, dairy, and eggs, vegans consume a cholesterol-free diet.

The type of protein in a vegetarian diet may be another important advantage. Many studies show that replacing animal protein with plant protein lowers blood cholesterol levels-even if the amount and type of fat in the diet stays the same. Those studies show 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 vegetarians have lower blood pressure than non-vegetarians. In fact, some studies have shown that adding meat to a vegetarian diet raises blood pressure levels rapidly and significantly. The effects of a vegetarian diet occur in addition to the benefits of reducing the sodium content of the diet. When patients with high blood pressure begin a vegetarian diet, many are able to eliminate their need for medication.

Controlling Diabetes

The latest studies on diabetes show that a diet high in complex carbohydrates (which are found only in plant foods) and low in fat is the best dietary prescription for controlling diabetes. Since diabetics are at high risk for heart disease, avoiding fat and cholesterol is the most important goal
of the diabetic diet, and a vegetarian diet is ideal. Although all insulin-dependent diabetics need to take insulin, plant-based diets can help to reduce insulin needs.
Cancer Prevention
A vegetarian diet helps prevent cancer. Studies of vegetarians show that death rates from cancer are only about one-half to three-quarters of those of the general population. Breast cancer rates are dramatically lower in countries where diets are typically plant-based. When people from those countries adopt a Western, meat-based diet, their rates of breast cancer soar.

Vegetarians also have significantly less colon cancer than meat eaters. Meat consumption is more closely associated with colon cancer than any other dietary factor.

Why do vegetarian diets help protect against cancer? First, they are lower in fat and higher in fiber than meat-based diets. But other factors are important, too. For example, vegetarians usually consume more of the plant pigment beta-carotene. This might help to explain why they have less lung cancer. Also, at least one study has shown that natural sugars in dairy products may raise the risk for ovarian cancer in some women.

Some of the anti-cancer aspects of a vegetarian diet cannot yet be explained. For example, researchers are not quite sure why vegetarians have more of certain white blood cells, called "natural killer cells," which are able to seek out and destroy cancer cells.

The Calcium Connection

Vegetarians are less likely to form either kidney stones or gallstones. In addition, vegetarians may also be at lower risk for osteoporosis because they eat little or no animal protein. A high intake of animal protein encourages the loss of calcium from the bones. Replacing animal products with plant foods reduces the amount of calcium lost. This may help to explain why people who live in countries where the diet is typically plant-based have little osteoporosis even when calcium intake is low.

Planning Vegetarian Diets

It's easy to plan vegetarian diets that easily meet nutrient needs. Grains, beans, and vegetables are rich in protein and iron. Green leafy vegetables, beans, lentils, nuts, and dried fruits are excellent sources of calcium.

Vitamin D is normally made in the body when sun shines on the skin. Those who have regular sun exposure do not normally need to get vitamin D in foods. People who are dark-skinned or live at northern latitudes have some difficulty producing vitamin D year round. Vitamin D can easily be obtained from fortified foods. Some sources are commercial breakfast cereals, soymilk, other supplemental products, and multivitamins.

Vitamin B12 is plentiful in fortified foods. Some sources are commercial breakfast cereals, soy products, and Vegetarian Support Formula nutritional yeast. Although vitamin B12 deficiency is uncommon, strict vegetarians should be sure to include a source of this vitamin in their diet. When reading food labels, look for the word cyanocobalamin in the ingredient list. This is the form of vitamin B12 that is best absorbed.

In this context the following book can be recommended:

TITLE: Becoming Vegetarian:The Complete Guide to Adopting a Healthy Vegetarian Diet

AUTHOR: Vesanto Melina, R.D.

PUBLISHER: Book Publishing Company

ISBN: 1-57067-013-7

ABOUT THE BOOK: A comprehensive and up-to-the-minute guide to achieving a healthful vegetarian lifestyle. Explore the pleasure of Becoming Vegetarian.

Here's what's inside:
* authoritative vegetarian and vegan nutrition for everyone from infants to adults
* helpful guidelines and tips for those who are just starting out, as well as for those who are already on their way to healthful vegetarianism
* vegetarianism and disease prevention
* vegetarian food guide for optimal nutrition and easy meal planning
delicious, easy recipes
* vegetarian diplomacy: how to deal effectively with difficult social situations, and learning to help others adapt to your new health-style.

The evidence is in: by the millions, people are moving toward vegetarianism because it offers a healthful and environmentally sound alternative to the standard Western diet. But how do you become vegetarian without alienating your friends and family? Is it possible to feed your infant a vegetarian diet safely? What about calcium deficiency and vitamin B12? All of these questions and many more are answered in Becoming Vegetarian.

"Becoming Vegetarian presents a persuasive case for either becoming a vegetarian or substituting more vegetarian items for meat, eggs, and dairy products. These highly qualified dietitians present the health benefits of vegetarian diet in a comprehensive yet very readable fashion. All health conscious adults will want to incorporate some of these guidelines into their daily lives."

~ James W. Anderson, M.D., Professor Medicine & Clinical Nutrition University of Kentucky

ABOUT THE AUTHORS: Vesanto Melina, Brenda Davis, and Victoria Harrison are registered dietitians and nutrition consultants living in Seattle and British Columbia. Vesanto Melina has helped many people, including rock star Bryan Adams, successfully adopt a vegetarian diet.