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VEGETARIAN STARTER KIT
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. The only foods that contain significant amounts of vitamin D are those that are fortified with it, such as commercial breakfast cereals, supplemental dairy products or soymilk, and multivitamins. Vitamin B12 is plentiful in some traditional Asian foods such as miso and tempeh. However, in the world of modern processing, the vitamin is not found in plant foods to any reliable extent. Although vitamin B12 deficiency is uncommon, strict vegetarians should be sure to include a source of this vitamin in their diet. Many commercial cereals are fortified with vitamin B12, as are many soy products, including some brands of soymilk. Multivitamins are also a good option.
THE 3-STEP WAY TO GO VEGETARIAN
If you are making the switch to a vegetarian diet for its health benefits, you’ll be pleased to find that there is a wonderful additional benefit to vegetarian eating: it’s delicious and fun to explore new foods. A vegetarian meal can be as familiar as spaghetti with marinara sauce, as comforting as a bowl of rich, creamy carrot soup, or exotic like Caribbean black beans with marinated tomatoes in the recipe section. The switch to a vegetarian diet is easier than you might think. Most people, whether vegetarians or meat-eaters, typically use a limited variety of recipes; the average family eats only eight or nine different dinners repeatedly. You can use a simple, three-step method to come up with nine vegetarian dinner menus that you enjoy and can prepare easily. First, think of three vegetarian meals that you already enjoy. Common ones are vegetable stir-fry, vegetable soup, or pasta primavera. Second, think of three recipes that you prepare regularly that can easily be adapted to a vegetarian menu.
For example, a favorite chili recipe can be made with all of the same ingredients; just replace the meat with beans or texturized vegetable protein. Substitute bean burritos (using canned vegetarian refried beans) instead of beef burritos. Many soups, stews, and casseroles also can be made into vegetarian dishes with a few simple changes. Finally, check out some vegetarian cookbooks from the library and experiment with the recipes for a week or so until you find three that are delicious and easy to make. Just like that, with minimal changes to your menus, you will have nine vegetarian dinners. After that, coming up with vegetarian options for breakfast and lunch is easy. Try muffins with fruit spread, cholesterol-free French toast, or cereal for breakfasts. Sandwiches, with spreads like hummus or white bean pate‚ with lemon and garlic, pasta salads, or even dinner leftovers make great lunches.
TIPS FOR MAKING THE SWITCH TO A VEGETARIAN DIET
Convenience foods cut cooking time. Natural foods stores stock a huge array of instant soups and main-dish convenience items. Regular supermarkets also carry many fast vegetarian foods. Many canned soups, such as minestrone, black bean, or vegetarian vegetable, are vegetarian. Flavored rice mixes, like curried rice or Rice-a-Roni, can be stretched into an entr‚e with a can of beans. Or try vegetarian baked beans, refried beans, sloppy joe sauce, and meatless spaghetti sauce. Ask for it! Even restaurants that don’t offer vegetarian entrees can usually whip up a meatless pasta or vegetable plate if you ask. If attending a catered affair, catch the waiter before you are served and ask him or her to remove the chicken breast from your plate and slip on an extra baked potato. Airlines offer vegetarian meals if you ask in advance; ask your travel agent to order you one, or call the airline reservations number. Order your next pizza without cheese but with a mountain of vegetable toppings.
Find vegetarian cookbooks at your local library or bookstore and have fun experimenting with new foods and recipes. The best bets for finding vegetarian food when dining out are international restaurants. Italian, Chinese, Mexican, and Indian restaurants all offer a wide variety of vegetarian dishes. Texturized vegetable protein (TVP) is fat-free, has a texture like ground beef, and is wonderful in tacos, chili, and sloppy joes. Look for it in natural foods stores. Summer barbecues are healthy and fun with meatless hot dogs and burgers. Or, for a real change of pace, grill thick slices of marinated vegetables like eggplant, zucchini, or tomatoes. Check out ethnic groceries for special vegetarian foods. Middle-Eastern delis offer stuffed grape leaves, falafel, and eggplant spreads. Italian markets are a wonderful place to find hearty homemade breads, sun-dried tomatoes, and fresh pasta. Indian and Asian markets offer many vegetarian delicacies, also.
The simplest dishes are often the most satisfying. Brown rice, gently seasoned with herbs and lemon and sprinkled with chopped nuts or sunflower seeds, is a perfect dish. Add variety to your diet with ease by preparing familiar foods in interesting new ways. Cook rice in a mixture of water and apple juice. Toss broccoli with raisins, sprinkle sunflower seeds or chopped almonds on vegetables. Simmer carrots, turnips, cabbage, or parsnips in orange juice. When traveling, pack plenty of vegetarian snacks like instant soups, fresh fruit, raw vegetables, trail mix, granola bars, and homemade oatmeal cookies. Fill a cooler with sandwiches and individual containers of juice and soymilk.
In the past, some people believed one could never get too much protein. In the early 1900s, Americans were told to eat well over 100 grams of protein a day. And as recently as the 1950s, health-conscious people were encouraged to boost their protein intake. The reality is that the average American takes in twice the amount of protein he or she needs. Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.
The Building Blocks of Life
People build the proteins of their bodies from amino acids, which, in turn, come from the proteins they eat. A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids. It used to be believed that various plant foods had to be eaten together to get their full protein value, but many nutrition authorities, including the American Dietetic Association, have determined that intentional combining is not necessary.(1) As long as one’s diet includes a variety of grains, legumes, and vegetables, protein needs are easily met.
The Trouble with Too Much Protein
The average American diet contains meat and dairy products. As a result, it is too high in protein. This can lead to a number of serious health problems:
Kidney Disease:
When people eat too much protein, they take in more nitrogen than they need. This places a strain on the kidneys which must expel the extra nitrogen through urine. People with kidney disease are encouraged to eat low-protein diets.(2) Such a diet reduces the excess levels of nitrogen, and can help prevent kidney disease, too. Cancer: Although fat is the dietary substance most often singled out for increasing one’s risk for cancer, protein also plays a role. Populations that eat meat regularly are at an increased risk for colon cancer,(3) and researchers believe that the fat, protein, natural carcinogens, and the absence of fiber in meat all play roles.
In 1982, the National Research Council noted a link between cancer and protein.(4) Osteoporosis and Kidney Stones: Diets that are rich in protein, especially animal protein,(5) are known to cause people to excrete more calcium than normal through their urine(6) and increase the risk of osteoporosis. Countries with lower-protein diets have lower rates of osteoporosis and hip fractures.(7) Increased calcium excretion increases risk for kidney stones.
Researchers in England found that by adding about 5 ounces of fish (about 34 grams of protein) to a normal diet, the risk of forming urinary tract stones increased by as much as 250 percent.(8) For a long time it was thought that athletes needed much more protein than other people.
The truth is that athletes need only slightly more protein, which is easily obtained in the larger servings athletes require for their higher caloric intake.
Vegetarian diets are great for athletes. To consume a diet that contains enough, but not too much, protein, simply replace animal products with grains, vegetables, legumes (peas, beans, and lentils), and fruits. As long as one is eating a variety of plant foods in sufficient quantity to maintain one’s weight, the body gets plenty of protein.
CALCIUM IN PLANT-BASED DIETS
Many people choose to avoid milk because it contains fat, cholesterol, allergenic proteins, lactose sugar, and frequent traces of contamination. Milk is also linked to juvenile-onset diabetes and other serious conditions. Happily, there are plenty of other good sources of calcium. Keeping your bones strong depends more on preventing the loss of calcium from your body than on boosting your calcium intake. Some cultures consume no dairy products and typically ingest only 175 to 475 milligrams of calcium per day. However, these people generally have low rates of osteoporosis. Many scientists believe that exercise and other factors have more to do with osteoporosis than calcium intake does.
Calcium in the Body
Almost all of the calcium in the body is in the bones. There is a tiny amount in the blood stream which is responsible for important functions such as muscle contraction, maintenance of the heartbeat, and transmission of nerve impulses. We constantly lose calcium from our bloodstream through urine, sweat, and feces. It is renewed with calcium from bone. In this process, bones continuously lose calcium. This bone calcium must be replaced from food. Calcium needs change throughout life. Up until the age of 30 or so, we consume more calcium than we lose. Adequate calcium intake during childhood and adolescence is especially important. Later, the body begins to slip into “negative calcium balance,” and the bones start to lose more calcium than they take up. The loss of too much calcium can lead to soft bones or osteoporosis. How rapidly calcium is lost depends, in part, on the kind and amount of protein you eat as well as other diet and lifestyle choices.
Reducing Calcium Loss
A number of factors affect calcium loss from the body: Diets that are high in protein cause more calcium to be lost through the urine. Protein from animal products is much more likely to cause calcium loss than protein from plant foods. This may be one reason that vegetarians tend to have stronger bones than meat eaters. Caffeine increases the rate at which calcium is lost through urine. Alcohol inhibits calcium absorption. The mineral boron may slow the loss of calcium from bones. Exercise slows bone loss and is one of the most important factors in maintaining bone health.
Sources of Calcium
Exercise and a diet moderate in protein will help to protect your bones. People who eat plant-based diets and who lead an active lifestyle probably have lower calcium needs. However, calcium is an essential nutrient for everyone. It is important to eat calcium-rich foods every day. The “Calcium in Foods” chart on the following page gives the amount of calcium found in some excellent plant sources. A quick glance shows how easy it is to meet calcium needs.
The following sample menus each provide close to 1,000 milligrams of calcium.
CALCIUM IN FOODS
Grains Calcium (mg)
Brown rice, cooked, 1 cup……………………………………… 23
Corn bread, 1 2-oz. piece………………………………………133
Corn tortilla………………………………………………………….42
English muffin……………………………………………………….92
Pancake mix, 1/4 cup (3 pancakes)………………………….140
Pita bread, 1 piece…………………………………………………31
Wheat bread, 1 slice………………………………………………30
Wheat flour, all-purpose, 1 cup………………………………….22
Wheat flour, Pillsbury’s Best, 1 cup…………………………..238
Whole wheat flour, 1 cup………………………………………….49
Fruits Apple, 1 medium……………………………………………10
Banana, 1 medium…………………………………………………..7
Dried figs, 10 figs (187 grams)………………………………….269
Navel orange, 1 medium…………………………………………..56
Orange juice, calcium-fortified, 8 oz…………………………..300*
Pear, 1 medium……………………………………………………..19
Raisins, 2/3 cup……………………………………………………..53
Vegetables Broccoli, 1 cup, boiled ……………………………178
Brussels sprouts, 1 cup, boiled (8 sprouts)……………………56
Carrots, 2 medium, raw…………………………………………….38
Celery, 1 cup, boiled………………………………………………..54
Collards, 1 cup, boiled…………………………………………….148
Kale, 1 cup, boiled…………………………………………………..94
Onions, 1 cup, boiled……………………………………………….58
Potato, 1, baked……………………………………………………..20
Romaine lettuce, 1 cup…………………………………………….20
Butternut squash, 1 cup……………………………………………84
Sweet potato, 1 cup, boiled……………………………………….70
Cauliflower, 1 cup, boiled………………………………………….34
Legumes Black turtle beans, 1 cup, boiled…………………..103
Chickpeas, 1 cup, canned…………………………………………78
Great Northern beans, 1 cup, boiled……………………………121
Green beans, 1 cup, boiled………………………………………..58
Green peas, 1 cup, boiled………………………………………….44
Kidney beans, 1 cup, boiled……………………………………….50
Lentils, 1 cup, boiled…………………………………………………37
Lima beans, 1 cup, boiled…………………………………………..52
Navy beans, 1 cup, boiled…………………………………………128
Pinto beans, 1 cup, boiled…………………………………………..82
Soybeans, 1 cup, boiled……………………………………………175
Tofu, raw, firm, « cup………………………………………………..258
Vegetarian baked beans, 1 cup…………………………………..128
Wax beans, 1 cup, canned…………………………………………174
White beans, 1 cup, boiled…………………………………………161
Source: Pennington JAT. Bowes and Church’s food values of portions commonly used. Harper and Row, New York, 1989. * package information
WHAT ABOUT MILK?
Iron-Deficiency:
Milk is very low in iron. To get the U.S. Recommended Daily Allowance of 15 mg of iron, an infant would have to drink more than 31 quarts of milk each day. Milk also causes blood loss from the intestinal tract, depleting the body’s iron. Diabetes: Of 142 diabetic children tested in a recent study, 100% had high levels of an antibody to a cow’s milk protein. It is believed that these antibodies destroy the insulin-producing cells of the pancreas. Calcium: Green leafy vegetables such as kale are as good or better than milk as calcium sources.
Fat Content: Other than skim varieties, dairy products are high in fat, as a percentage of total calories:
Whole milk: 49% fat
“2%” milk: 35% fat (It is 2% fat only by weight)
Cheddar cheese: 74% fat
Butter: 100% fat
Contaminants:
Milk is frequently contaminated with antibiotics and excess vitamin D. Of 42 milk samples recently tested, only 12 percent were within the expected range of vitamin D content. Of ten samples of infant formula, seven had more than twice the vitamin D content reported on the label, and one had more than four times the label amount. Lactose: Many people of Asian and African heritage are unable to digest the milk sugar, lactose, which then causes diarrhea and gas. The lactose sugar, when it is digested, releases galactose, a simple sugar which is linked to ovarian cancer and cataracts.
Allergies:
Milk is one of the most common causes of food allergy. Often the symptoms are subtle and may not be attributed to milk for some time. Colic: Milk proteins can cause colic, a digestive upset that bothers one in five infants. Milk-drinking mothers can also pass cow’s milk proteins to their breast-feeding infants.
Sample Menu #1
Breakfast 1 cup oatmeal with cinnamon and raisins and 1/2 cup fortified soymilk 1 slice toast with 1 tablespoon almond butter 1/2 grapefruit
Lunch Whole wheat pita stuffed with hummus (see recipe below), sliced tomatoes, and lettuce Carrot sticks
Dinner 1 cup baked beans with blackstrap molasses Baked sweet potato 1 cup steamed collard greens drizzled with lemon juice Baked apple
Snack Banana soymilk shake
Sample Menu #2
Breakfast 3 oatmeal pancakes with applesauce topping Calcium-fortified orange juice Fresh fruit
Lunch Bean burritos: black beans in corn tortillas, topped with chopped lettuce, tomatoes, and salsa Spinach salad with tahini-lemon dressing
Dinner Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy) Cantaloupe chunks drizzled with fresh lime juice Snack Dried figs
COOKING WITHOUT EGGS
Many people choose not to use eggs in their diet. About 70 percent of the calories in eggs are from fat, and a big portion of that fat is saturated. They are also loaded with cholesterol-about 213 milligrams for an average-sized egg. Because egg shells are fragile and porous and conditions on egg farms are crowded, eggs are the perfect host to salmonella-the bacteria that is the leading cause of food poisoning in this country. Eggs are often used in baked products because of their binding and leavening properties. But smart cooks have found good substitutes for eggs. Try one of the following the next time you prepare a recipe that calls for eggs:
If a recipe calls for just one or two eggs, you can often skip them. Add a couple of extra tablespoons of water for each egg eliminated to balance out the moisture content of the product. Eggless egg replacers are available in many natural food stores. These are different from reduced-cholesterol egg products which do contain eggs. Egg replacers are egg-free and are usually in a powdered form. Replace eggs in baking with a mixture of the powdered egg replacer and water according to package directions.
Use 1 heaping tablespoon of soy flour or cornstarch plus 2 tablespoons of water to replace each egg in a baked product. Use 1 ounce of mashed tofu in place of an egg. In muffins and cookies, half of a mashed banana can be used instead of an egg, although it will change the flavor of the recipe somewhat. For vegetarian loaves and burgers, use any of the following to bind ingredients together: tomato paste, mashed potato, moistened bread crumbs, or rolled oats.
THE NEW FOUR FOOD GROUPS
Vegetables
3 or more servings a day Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables; 1/2 cup cooked vegetables
Whole Grains
5 or more servings a day This group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish–grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins and zinc. Serving size: 1/2 cup hot cereal; 1 ounce dry cereal; 1 slice bread
Fruit
3 or more servings a day Fruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber. Serving size: 1 medium piece of fruit; 1/2 cup cooked fruit; 4 ounces juice
Legumes
2 or more servings a day Legumes–which is another name for beans, peas, and lentils–are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein. Serving size: 1/2 cup cooked beans; 4 ounces tofu or tempeh; 8 ounces soy milk
Be sure to include a good source of vitamin B12, such as fotified cereals or vitamin supplements.
Many of us grew up with the USDA’s old Basic Four food groups, first introduced in 1956. The passage of time has seen an increase in our knowledge about the importance of fiber, the health risks of cholesterol and fats, and the disease-preventive power of many nutrients found exclusively in plant-based foods. We also have discovered that the plant kingdom provides excellent sources of the nutrients once only associated with meat and dairy products–namely, protein and calcium. The USDA revised its recommendations with the Food Guide Pyramid, a food grouping plan that reduced the serving suggestions for animal products and vegetable fats.
PCRM, determining that regular consumption of such foods–even in lower quantities–poses serious, unnecesary health risks, developed the New Four Food Groups in 1991. This no-cholesterol, low-fat plan supplies all of an average adult’s daily nutritional requirements, including substantial amounts of fiber. The major killers of Americans–heart disease, cancer, and stroke–have a dramatically lower incidence among people consuming primarily plant-based diets. Weight problems–a contributor to a host of health problems–can also be brought under control by following the New Four Food Group recommendations. Try the the New Four Food Groups and discover a healthier way to live!
VEGETARIAN DIETS FOR PREGNANCY
During pregnancy your need for all nutrients increases. For example, you will need more calcium, more protein, and more folic acid. But calorie needs increase only modestly during pregnancy. In fact, you will need to pack all of that extra nutrition into just 300 extra calories a day. For that reason, all pregnant women need to choose their meals wisely. It is important to eat foods that are rich in nutrients, but not high in fat or sugar or excessive in calories. Vegetarian diets, based on nutritious whole foods, are healthful choices for pregnant women. Use the chart below to plan your meals.
Whole Grains, Breads, Cereals 6 or more servings Serving = 1 slice of bread; 1/2 bun or bagel; 1/2 cup cooked cereal, rice, pasta; 1 ounce ready-to-eat cereal
Dark Green Leafy Vegetables 1 to 2 servings Serving = 1/2 cup cooked or 1 cup raw kale, collards, mustard or turnip greens, spinach, broccoli
Other Vegetables and Fruits 4 to 5 servings Serving = 1/2 cup cooked; 1 cup raw; 1 piece of fruit; 3/4 cups fruit juice; 1/4 cup dried fruit
Beans and Soy Products 3 to 4 servings Serving = 1/2 cup cooked beans; 4 ounces tofu or tempeh; 8 ounces soymilk
Nuts, Seeds, Wheat Germ 1 to 2 servings Serving = 2 tablespoons nuts or seeds; 2 tablespoons peanut butter; 2 tablespoons wheat germ
Guidelines for Good Health during Pregnancy Begin a healthful diet before you become pregnant. The early growth and development of your baby is supported by your body stores of nutrients. Maintain a steady rate of weight gain. Aim for about three to four pounds total during the first trimester and then about three to four pounds each month during the second and third trimesters. See your health care provider regularly. Limit empty calories found in highly processed foods and sweets. Make your calories count!
Nutrients
To make certain that you are getting adequate nutrition, pay particular attention to these nutrients:
Calcium: All of the groups above include foods that are rich in calcium. Be certain to include at least four servings of calcium-rich foods in your diet every day. These include tofu, dark green leafy vegetables, bok choy, broccoli, beans, figs, sunflower seeds, tahini, almond butter, calcium-fortified soymilk (try Westsoy Plus or Better Than Milk brands), and calcium-fortified cereals and juices.
Vitamin D: This nutrient is poorly supplied in all diets unless people eat foods that are fortified with it. Many brands of ready-to-eat cereals are fortified with vitamin D. However, the body can make its own vitamin D when skin is exposed to the sun. Pregnant women who don’t include fortified foods in their diets should be certain to get at least 20 to 30 minutes of direct sunlight on their hands and faces two to three times weekly.
Vitamin B12: Vitamin B12 is not found in most plant foods. To get enough of this important nutrient, be certain to consume one serving every day of a food that is fortified with vitamin B12. These foods include many breakfast cereals, some meat substitute products, and some brands of soymilk. Certain brands of nutritional yeast are good sources of vitamin B12. Be certain to read the label to find out which foods are fortified. Seaweed and products like tempeh are generally not reliable sources of vitamin B12. Vitamin B12 is also in all standard multivitamins and in vegetarian supplements.
Iron: Iron is abundant in plant-based diets. Beans, dark green vegetables, dried fruits, blackstrap molasses, nuts and seeds, and whole grain or fortified breads and cereals all contain plenty of iron. However, women in the second half of pregnancy have very high iron needs and may need to take a supplement regardless of the type of diet they follow. Your health care provider will discuss iron supplements with you.
A word about protein... Protein needs increase by about 30 percent during pregnancy. However, since most people consume abundant amounts of protein anyway, the average woman consumes more protein than is needed by a pregnant woman.
Whole grains, vegetables, legumes, nuts, and seeds are all protein-rich foods. The preceding meal-planning chart provides plenty of protein for pregnancy.
Menu Ideas Plan meals around nutritious whole grains, beans, and vegetables. Add sesame seeds, wheat germ, or nutritional yeast for flavor and nutrition. Cooked leafy green vegetables are a powerhouse of nutrition. Add them to soups and casseroles. Snack on dried fruits and nuts to boost your intake of iron and other important trace nutrients.
SAMPLE MENU FOR PREGNANT WOMEN
Breakfast Cold cereal topped with fruit and fortified soymilk Toast with peanut butter Juice
Lunch Tofu spread on whole grain bread with lettuce Tossed salad with herbs and lemon juice Fruit
Dinner Lentil and Rice Casserole flavored with nutritional yeast and chopped tomatoes Cooked Broccoli Spinach salad Fortified soymilk
Snacks Trail mix with almond and raisins Fruit Tofu and fruit shakes
Breastfeeding The guidelines for breastfeeding mothers are similar to those for pregnant women. Milk production requires more calories so you will need to boost your food intake a little bit.
“Vegetarian Diets for Pregnancy” was prepared by Constance Dunbar, MPH, RD.
VEGETARIAN DIETS FOR CHILDREN: RIGHT FROM THE START
Eating habits are set in early childhood. Vegetarian diets give your child the chance to learn to enjoy a variety of wonderful, nutritious foods. They provide excellent nutrition for all stages of childhood, from birth through adolescence.
Infants The best food for newborns is breast milk. If your baby is not being breast-fed, soy formulas are a good alternative and are widely available. Do not use commercial soymilk. Babies have special needs and require a soy formula that is developed especially for those needs. Infants do not need any nourishment other than breast milk or soy formula for the first several months of life. Breast-fed infants need about two hours a week of sun exposure to make vitamin D. Some infants, especially those who live in cloudy climates, may not make adequate amounts of vitamin D. In that case, vitamin D supplements may be necessary. Breast milk or infant formula should be used for at least the first year of your baby’s life. At about four to five months of age, or when your baby’s weight has doubled, other foods can be added to the diet. Add one new food at a time, at one- to two- week intervals. The following guidelines provide a flexible plan for adding foods to your baby’s diet.
Four to Five Months Introduce iron-fortified infant cereal. Try rice cereal first since it is the least likely to cause allergies. Mix it with a little breast milk or soy formula. Then offer oat or barley cereals to your baby.
Six to Eight Months Introduce vegetables. They should be thoroughly cooked and mashed. Potatoes, green beans, carrots, and peas are all good first choices. Introduce fruits next. Try mashed bananas, avocados, strained peaches, or applesauce. By eight months of age, most babies can eat crackers, bread, and dry cereal. Also, by about eight months, infants can begin to eat higher protein foods like tofu or beans that have been cooked well and mashed.
Children Children have a high calorie and nutrient need, but their stomachs are small. Offer your child frequent snacks, and include some less “bulky” foods like refined grains and fruit juices. Limit juices, however, since children may fill up on them, preferring their sweetness to other foods. Calorie needs vary from child to child. The following guidelines are general ones.
Food Groups for Children Breads, cereals, grains Includes bread, hot and cold cereals, pasta, cooked grains such as rice and barley, crackers. A serving is 1/2 cup pasta, grain, or cereal, or 1 slice of bread.
Beans, Nuts, Seeds Includes any cooked bean such as pinto, kidney, lentil, split pea, black-eyed pea, navy beasn, and chickpea; soy products such as tofu and soymilk; all nuts and nut butters, seeds, and tahini (sesame butter). A serving is 1/2 cup beans, 4 ounces tofu, 8 ounces soymilk, 1 tablespoon nuts or nut butter.
Vegetables Includes all vegetables. A serving is 1/2 cup cooked or 1 cup raw.
Fruits Includes all fruits and fruit juices. A serving is 1/2 cup cooked fruit, 4 ounces fruit juice, 1/4 cup dried fruit, 1 piece fruit.
Recommended Servings Ages 1 to 3 (Preschoolers) Grains: 4 servings Beans, Nuts, Seeds: 5 servings total, to include 1 serving beans, 1 serving nuts or seeds, 3 servings fortified soymilk Vegetables: 2 servings, to include at least 1/4 cup green leafy vegetables such as kale, collards, broccoli, Swiss chard, turnip greens, mustard greens Fruits: 2 servings
Ages 4 to 6 Grains: 6 servings Beans, Nuts and Seeds: 1 serving beans, 1 serving nuts or seeds, 3 servings fortified soymilk Vegetables: 3 servings including at least 1 serving of leafy green vegetables Fruits: 3 servings
Ages 7 to 12 years Grains: 6 to 7 servings Beans, Nuts, Seeds: 2 beans, 1 nut, 3 to 4 fortified soymilk Vegetables: 4 to 5 including 1 to 2 dark green leafy vegetables Fruits: 3 to 4 servings [BOX] SAMPLE MENUS Ages 1 to 4 years Breakfast Cheerios with soymilk Orange juice
Lunch Hummus (chickpea and sesame seed butter spread) on crackers Banana Soymilk Carrot sticks
Dinner Lentil-tomato loaf Mashed potatoes Creamed kale Soymilk
Snacks Prunes Soymilk
Ages 4 to 6 years Breakfast Apple-cinnamon oatmeal Soymilk Orange wedges
Lunch Tofu-egg salad on bread Apple juice Carrot sticks Oatmeal cookie
Dinner Baked beans with blackstrap molasses Baked potato Spinach Pineapple chunks Soymilk
Snacks Trail mix Graham crackers Soymilk
Ages 7 to 12 years Breakfast Raisin Bran with soymilk and sliced banana Toast with almond butter Orange juice
Lunch Macaroni and blended tofu with nutritional yeast Fruit salad Bread Green beans with almonds
Dinner Lentil soup Salad with greens and broccoli Roll Steamed carrots
Snacks Popcorn Trail mix Figs
RECIPES FOR HEALTH Buckwheat Corncakes Buckwheat adds a wonderful, hearty flavor to these easily prepared pancakes. I like to serve them with homemade applesauce and one of the vegetarian sausages available in most natural food stores. Makes 16 3-inch pancakes.
1/2 cup buckwheat flour 1/2 cup cornmeal 1/2 teaspoon low-sodium baking powder 1/4 teaspoon baking soda 1/2 ripe banana, mashed 1-1/2 tablespoons brown sugar 1 tablespoon vinegar 1 - 1-1/4 cups soymilk or rice milk
Stir flour, cornmeal, baking powder, and baking soda together in a mixing bowl. In a separate bowl, combine mashed banana, sugar, vinegar, and 2 cups of soymilk or rice milk. Pour liquid ingredients into the flour mixture and stir just enough to remove lumps and make a pourable batter. Add a bit more milk if the mixture seems too thick. Preheat a nonstick skillet or griddle. Spray lightly with a nonstick spray. Pour small amounts of batter onto the heated surface and cook until the tops bubble. Turn with a spatula and cook the second side until golden brown. Serve immediately with maple syrup and fruit preserves.
Nutrition information per pancake: 80 calories; 2 g protein; 17 g carbohydrate; 0.5 g fat; 38 mg sodium; 0 mg cholesterol
Oven Fries Great fries without the grease! Serves 8.
4 medium large potatoes 2 teaspoons olive oil 2 teaspoons rosemary (optional) 1/2 teaspoon paprika 1/4 teaspoon salt 1/4 teaspoon black pepper
Preheat oven to 500°. Scrub the potatoes and cut them into strips. Place them in a large bowl and sprinkle with the oil and seasonings. Toss to mix. Spread in a single layer on a baking sheet or pan and bake, uncovered, until tender, about 25 minutes.
Per serving: 120 calories; 2 g protein; 26 g carbohydrate; 1 g fat; 75 mg sodium; 0 mg cholesterol
Scrambled Tofu I enjoy Scrambled Tofu with English Muffins. Or serve it with vegetarian sausage. A wide variety of brands are available at natural food stores and in many supermarkets (check the freezer case). Serves 2-3.
2 teaspoons toasted sesame oil 2 green onions, chopped, including tops 1/2 pound firm tofu, crumbled 1/4 teaspoon turmeric 1/4 teaspoon garlic powder or granules 1/4 teaspoon cumin 1/4 teaspoon black pepper 2 teaspoons soy sauce
Heat the oil in a nonstick skillet and saute‚ the onions for 3 minutes. Add the tofu, turmeric, garlic powder or granules, cumin, black pepper, and soy sauce. Cook, stirring gently for 3 to 5 minutes.
Per serving: 84 calories; 8 g protein; 5 g carbohydrate; 3 g fat; 138 mg sodium; 0 mg cholesterol
Pumpkin Raisin Muffins These spicy muffins are light and tender with no added fat. Makes 10 to 12 muffins.
2 cups whole wheat pastry flour 1/2 cup sugar or other sweetener 1 tablespoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1 15-ounce can solid-pack pumpkin 1/2 cup water 1/2 cup raisins
Preheat the oven to 375°. Mix the flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl. Add the pumpkin, water, and raisins. Stir until just mixed. Lightly spray muffin cups with vegetable oil spray and fill to the top with batter. Bake 25 to 30 minutes, until the tops of the muffins bounce back when pressed. Remove from the oven and let stand 1 to 2 minutes, then remove muffins from the pan and cool on a rack. Store in an airtight container.
Per muffin: 137 calories; 3 g protein; 26 g carbohydrate; 0 g fat; 128 mg sodium; 0 mg cholesterol
Lentil Barley Soup This hearty soup is easy to assemble and cooks in a single pot. It is thick enough to be considered a stew, though you can add more water or stock if you want a thinner soup. Serves 8.
1 cup lentils, rinsed 1/2 cup hulled or pearled barley 6 cups water or vegetable stock 1 onion, chopped 2 garlic cloves, pressed or crushed 2 carrots, sliced 2 stalks celery, sliced 1/2 teaspoon oregano 1/2 teaspoon ground cumin 1/4 teaspoon black pepper 1/8-1/4 teaspoon red pepper flakes 1/2-1 teaspoon salt
Place all the ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until the lentils are tender, about 1 hour. Add salt to taste.
Per serving: 78 calories; 4 g protein; 16 g carbohydrate; 0 g fat; 150 mg sodium; 0 mg cholesterol
Minestrone This is a hearty and delicious vegetable soup which takes kindly to embellishment with additional vegetables if you are so inclined. Serves 8.
2 teaspoons olive oil 1 onion, chopped 2 garlic cloves, minced 3 cups tomato juice 3 cups water 2 carrots, cut into chunks 1 stalk celery, sliced, including top 2 medium potatoes, scrubbed and cut into chunks 2 tablespoons chopped parsley 1-1/2 teaspoons basil 1/4 teaspoon black pepper 1 medium zucchini, diced 1/2 cup pasta shells 2-1/2 cups chopped greens (spinach, kale, bok choy) 1 15-ounce can kidney beans 1/2-1 teaspoon salt
Heat the oil in a large pot and add the onion and garlic. Cook over medium-high heat until the onion is soft, about 5 minutes. Add the tomato juice, water, carrots, celery, potatoes, parsley, basil, and black pepper. Bring to a simmer, then cover and cook 20 minutes. Add the zucchini, pasta, chopped greens, and kidney beans with their liquid. Cover and simmer for 20 minutes, until the pasta is tender. Add salt to taste. Extra tomato juice or water may be added if a thinner soup is desired.
Per serving : 179 calories; 6 g protein; 35 g carbohydrate; 1 g fat; 356 mg sodium; 0 mg cholesterol
Chinese Noodle Salad This delicious salad is easy to prepare and keeps well. Ramen soup is available in a variety of flavors at natural food stores and in the health food section of many supermarkets. It contains dry noodles and a packet of seasoning. Be sure to select a variety in which the noodles are baked instead of fried, and be sure the seasonings do not contain meat or other animal products. Serves 8.
1 medium head green cabbage, finely shredded (about 8 cups) 1/2 cup slivered almonds 1/4 cup sesame seeds 3-4 green onions, thinly sliced or 1/4 cup finely chopped red onion 1 package vegetarian ramen soup (any flavor) 1 tablespoon toasted sesame oil 1/3 cup seasoned rice vinegar 2 tablespoons sugar or other sweetener 1/2 teaspoon black pepper fresh cilantro (optional)
Place the shredded cabbage in a large salad bowl. Toast the almonds and sesame seeds in an ovenproof dish in a 375° oven (or toaster oven) for 8 to 10 minutes, until lightly browned and fragrant. Add to the shredded cabbage, along with the onions. Coarsely crush the uncooked ramen noodles and add them to the salad. Empty the packet of seasoning mix into a small bowl or jar, then stir in the sesame oil, seasoned rice vinegar, sugar, and pepper. Mix thoroughly and pour over the salad. Toss to mix, then allow to stand 30 minutes in order for the noodles to soften. Garnish with fresh cilantro just before serving, if desired.
Per serving: 101 calories; 2 g protein; 13 g carbohydrate; 4 g fat; 279 mg sodium; 0 mg cholesterol
Aztec Salad This salad is a true celebration of color and flavor. It may be made in advance, and keeps well for several days. If you are a cilantro lover, you may want to increase the amount. Serves 8 to 10.
2 15-ounce cans black beans 1/2 cup finely chopped red onion 1 green bell pepper, diced 1 red or yellow bell pepper, diced 2 tomatoes, diced 2 cups frozen corn, thawed 3/4 cup chopped fresh cilantro (optional) 2 tablespoons seasoned rice vinegar 2 tablespoons apple cider or distilled vinegar 1 lime or lemon, juiced 2 garlic cloves, minced 2 teaspoons cumin 1 teaspoon coriander 1/2 teaspoon crushed red pepper flakes
Drain and rinse the beans and place them in a large salad bowl with the onion, peppers, tomatoes, corn, and cilantro. In a small bowl combine the vinegars, lemon or lime juice, garlic, cumin, coriander, and red pepper flakes. Pour over the salad and toss gently to mix.
Per serving: 143 calories; 7 g protein; 28 g carbohydrate; 0 g fat; 117 mg sodium; 0 mg cholesterol
Ensalada de Frijoles This is my favorite one-dish summer meal. Omit the brown rice for a lighter salad. Serves 2.
2 cups cooked brown rice 6 cups prewashed salad mix 1 carrot, grated or cut in thin strips 1 15-ounce can black beans, drained 1 cup diced jicama 1 tomato, sliced 1 15-ounce can corn, drained 1/4-1/2 cup cilantro leaves (optional) 1/4 avocado, thinly sliced (optional) fat-free vinaigrette salsa
Heat the brown rice and divide it between two plates. Top with salad mix and a sprinkling of carrots. Rinse the beans, then sprinkle them over each of the salads. Add the jicama, tomato, corn, cilantro, and avocado. Sprinkle with salad dressing, then top with a generous spoonful of salsa.
Missing Egg Sandwich This looks and tastes like egg salad, but without the cholesterol and saturated fat. Nayonaise is an eggless mayonnaise available in natural food stores. Makes 4 sandwiches.
1 cup (1/2 lb.) firm tofu , mashed 1 green onion, finely chopped 2 tablespoons eggless mayonnaise 2 tablespoons pickle relish 1 teaspoon mustard 1/4 teaspoon each: cumin, turmeric, garlic powder 8 slices whole wheat bread 4 lettuce leaves 4 tomato slices
Combine tofu, green onion, eggless mayonnaise, pickle relish, mustard, and seasonings and mix thoroughly. Serve on whole wheat bread with lettuce and tomato.
Per sandwich: 186 calories; 10 g protein; 28 g carbohydrate; 3 g fat; 231 mg of sodium; 0 mg cholesterol
Black Bean Burritos Burritos make a quick, tasty meal. Dehydrated black bean flakes are sold in natural food stores. Makes 4 burritos.
1 cup black bean flakes OR 1 15-oz. can fat-free, refried black beans 4 flour tortillas 1-2 cups shredded lettuce 2-3 tomatoes, sliced 3 green onions, sliced 1/2 cup salsa 1/2 avocado (optional)
Prepare the bean flakes according to package directions or heat canned beans on the stove or in a microwave. Place a tortilla in a dry skillet and heat until soft and pliable. Spread black beans down the center, then top with lettuce, tomatoes, onions, salsa, and avocado. Fold the bottom end up, then start on one side and roll the tortilla around the filling.
Per burrito: 300 calories; 12 g protein; 55 g carbohydrate; 3 g fat; 196 mg of sodium; 0 mg cholesterol Berry Cobbler The “birth” of this recipe marked the end of my berry pie-making days. This cobbler is so much easier to make, much lower in fat, and tastes absolutely wonderful. For a real treat, top the hot cobbler with a spoonful of non-dairy frozen dessert. Serves 9.
5-6 cups fresh or frozen berries (boysenberries, blackberries, raspberries, or a mixture of these) 3 tablespoons whole wheat pastry flour 1/2 cup sugar or other sweetener 1 cup whole wheat pastry flour 2 tablespoons sugar or other sweetener 1-1/2 teaspoons baking powder 1/4 teaspoon salt 2 tablespoons vegetable oil 1/2 cup soymilk or rice milk
Preheat the oven to 400°. Spread the berries in a 9 x 9-inch baking dish and mix them with 2 tablespoons of flour and 1/3 cup of sugar. In a separate bowl, mix 1 cup of flour and 2 tablespoons of sugar with the baking powder and salt. Add the oil and mix it with a fork or your fingers until the mixture resembles coarse corn meal. Add the soymilk or rice milk and stir until the batter is smooth. Spread evenly over the berries, then bake until golden brown, about 25 minutes.
Per serving: 166 calories; 3 g protein; 32 g carbohydrate; 3 g fat; 67 mg sodium; 0 mg cholesterol
These recipes are by Jennifer Raymond, author of The Peaceful Palete: Fine Vegetariam Cuisine.
The Vegetarian Starter Kit is published by Physicians Committee for Responsible Medicine, 5100 Wisconsin Ave., NW, Suite 404, Washington, DC 20016, (202) 686-2210. PCRM consists of approximately 3,400 physicians and 60,000 lay members. PCRM promotes nutrition, preventive medicine, ethical research practices, and compassionate medical policy. The Vegetarian Starter Kit is not intended as individual medical advice. Persons with medical conditions or who are taking medications should discuss any diet and lifestyle changes with their health professional. Readers are welcome to reproduce articles from this publication for personal or educational use without additional permission. Material should not be reproduced for resale without prior arrangement with PCRM. PCRM, 1993.