| There are basically two main types of vegetarians | | | | cookery as well as fresh ideas. The cookbook will |
| - a lacto vegetarian, who excludes the use of | | | | also give you and idea of which foods are best |
| meat, fish and poultry; and a strict vegetarian (or | | | | served together. |
| Vegan) who, on top of meat, fish and poultry, | | | | 3. Meat, poultry and fish are prime sources of the |
| also excludes dairy products in their diet. | | | | protein essential to health, so you must seek for |
| Benefits of Vegetarianism: | | | | alternative sources. These can be found in nuts, |
| 1. Vegetarianism is certainly a healthier way of | | | | seeds, legumes (beans and pulses) and to a lesser |
| eating. Many of the Western diseases are of | | | | extent, in whole grains. |
| recent origin and diet-related. Too great an intake | | | | 4. Ensure a properly balanced diet by having all |
| of animal fats leads to an increase in the incidence | | | | four main food groups within a vegetarian diet, |
| of heart disease, diabetes and obesity. | | | | namely beans, nuts and seeds; grains; dairy |
| 2. Vegetarian diet contains more fiber than meat | | | | products; and fruits and vegetables. Include |
| or poultry. Fiber plays an essential part in the way | | | | something from each group in your daily |
| our body handles the food we eat, but they do | | | | vegetarian diet to get all the nutrients you need. |
| not contain the saturated animal fats which are | | | | 5. Try to include a different grain, for example |
| harmful to our health. Fiber not only helps regulate | | | | bean or pulse dish whenever possible to provide |
| bowel movements but also reduces the risk of | | | | you with different combinations of flavors and |
| diverticulitis and cancer of the bowel. | | | | textures so that your vegetarian diet is rich and |
| 3. There is no worry of food preservatives, | | | | varied. |
| flavorings and colorings on health as vegetarian | | | | Some Tips for Preparing Vegetarian Meals |
| diets are mostly based on whole food, i.e. foods | | | | 1. Use whole-wheat flour and pasta and brown |
| to which nothing has been added or taken away. | | | | rice as they have more flavor than their white |
| 4. It is far cheaper to eat vegetables, nuts and | | | | equivalents. |
| fruits than meat, fish or poultry. | | | | 2. Breadcrumbs, preferably whole-wheat, are used |
| 5. A recent study by NASA scientists has | | | | in many vegetarian diets and it is a good idea to |
| revealed an alarming data that the Earth is | | | | keep a supply in the freezer for use at a |
| warming at a remarkably rapid rate. A new | | | | moment's notice. This is especially relevant when |
| report from the Food and Agriculture organization | | | | you are embarking on a new style of eating |
| of the United Nations estimated that enteric | | | | where more time will be spent in the planning and |
| fermentation by ruminants are responsible for | | | | preparation of meals initially. |
| 20% of greenhouse gases emissions. By going | | | | 3. Beans are also used extensively in vegetarian |
| vegetarian, we help to eliminate one of the major | | | | diets, so cook large quantities, bag them in usable |
| causes of global warming impacting Earth today. | | | | portions and freeze, they'll then be ready for use |
| How to Embark on Vegetarian Diets | | | | within an hour. |
| You may find it difficult to cut out meat, fish and | | | | 4. Always keep the water in which you have |
| poultry all at once, especially before you have | | | | boiled vegetables for use as a stock. For extra |
| become skilled at preparing the alternatives. For a | | | | flavor, use shoyu yeast extract or vegetable |
| good first step, you may not wish to become a | | | | concentrates. |
| strict vegetarian but simply to reduce the amount | | | | There are several reasons for taking up a |
| of meat intake. To start with: | | | | vegetarian diet, the most obvious being the dislike |
| 1. Try to include two or three vegetarian meals | | | | of breeding animals for slaughter. But, the most |
| each week. As you and your family begin to | | | | important reason is simply because people |
| acquire the taste for vegetarian food, you can | | | | nowadays know it is better for their health. And |
| gradually omit more animal protein from your diet. | | | | the most vital and humane reason is to help |
| 2. Get hold of a good vegetarian cookbook to | | | | reduce atmospheric carbon emission to a safer |
| give you more pleasure and delights of vegetarian | | | | level that we can live with. |