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Natural Health Article
Tips for Switching
to a Vegetarian or Vegan Diet
By Amy Phillips-Gary
Have you been thinking about the foods you eat lately?
Maybe you've been advised by your health care practitioner to eat less
or no meat and more vegetables and whole grains.
Or perhaps you've read a book or watched a documentary about the factory
farms that produce meat here in the U.S. and you were shocked by what
you learned.
There are many reasons why people decide to switch to a vegetarian or
vegan diet. And those who choose to make such a change in their eating
almost always have a lot of questions and even some concerns.
First of all, let's be clear about what it means to be vegetarian and
what it means to be vegan...
A vegetarian is someone who does not eat meat-- this include chicken,
beef, pork, and even fish or other seafood. (Although there are those
who consider themselves to be vegetarian and still eat some seafood or
fish.)
Technically speaking, a vegetarian does not eat anything that "had a
face."
A vegan takes this a step further. Vegans choose not to eat any animal
products at all. This means that a vegan does not eat cheese, cow milk,
goat milk, any other dairy products, eggs and many vegans refrain from
eating honey.
Some vegans and vegetarians extend their dietary choice to their entire
lifestyle.
They do whatever they can to ensure that the personal care products,
clothes and household cleaners they wear and use are not derived from
animal sources and were not tested on animals.
There is an underlying assertion that animals are sentient beings who
have a right to live just as humans do for many vegans and vegetarians.
Health Benefits of a Vegetarian and Vegan Diet
Others who choose this way of eating and living focus in on the health
benefits of being vegetarian or vegan and less on the ethical aspects.
Vegetarianism has been linked to a lower risk of cardiovascular
disease, diabetes and certain cancers. This is because vegetarians who
eat a healthy, balanced diet tend to mainly consume whole grains,
vegetables and fruits.
A vegan diet can offer even greater health benefits.
Because dairy products and eggs are common allergens and
mucous-producers that may even contribute to asthma, the removal of them
can boost the immune
system and improve overall health. This way of eating further reduces
saturated fats and cholesterol in the body as well.
But what about protein?
If you are drawn to switch to a vegetarian or vegan diet, you might be
concerned about getting an adequate amount of protein. This is a common
question and worry.
The RDA (or recommended daily allowance) of protein is .36 grams of
protein for every pound that we each weigh (or 0.8 grams of protein for
every kilogram that we weigh). Because it is often assumed that we need
a lot of protein to be healthy, this might surprise you.
There are resources available from your health care practitioner, the
library and on the internet that can help you with food combining. This
information can help you know which foods to eat together to provide
your body with the most beneficial nutritional impact.
A popular vegetarian food combo that packs a big nutritional punch is
whole grain rice and beans.
Other sources, however, advise you to eat a variety of foods throughout
your day with an emphasis on whole foods and fewer refined or processed
foods rather than worrying about food combining.
This is the key, according to these experts, to a healthy vegetarian or
vegan diet.
Vegans might also choose to supplement their diet with vitamins and
minerals such as Vitamin B12 or calcium; but there are foods that can
help fulfill these needs.
Can I still bake and cook "regular" foods?
Believe it or not, you don't have to give away all of your cookbooks and
clear out your cupboards when you make the switch to a vegetarian or
vegan diet.
You can still bake and cook many of the foods you used to make... with a
few substitutions and alterations.
Milk
If your recipe calls for milk, in just about every case soy, almond, or
rice milk will work just as well. Any of these can used in the same
proportions as are called for in your recipe.
Cream-based soups such as potato-leek soup, for example, can still be
enjoyed by vegans. Look for a soy "half and half" or plain soy creamer
at your natural foods store.
Eggs
What about cookies, cakes and casseroles? Most of these recipes call for
eggs. While you might need to experiment, there are many
traditional dishes and desserts that can be turned vegan by substituting
other ingredients for the eggs.
*Tofu: You can dollop a scoop of firm tofu that is about
the size of an egg for many recipes. Blend it well. Scrambled tofu with
vegetables and spices can also be a tasty vegan replacement for the
breakfast standby scrambled eggs. Give it a try!
*Flax Seed: Grind approximately 1 1/2 Tbs. organic flax seed
in a coffee mill and combine with about 1/4 c. soy, almond or rice milk.
Use this mixture to replace 1 egg in recipes.
By the way, flax seed is a great source of Omega-3s and lignans which
contribute to cardiovascular health.
*Potato Starch: Most natural foods stores also sell a
product called "Egg Replacer" which is vegan and is mainly potato
starch. Follow the instructions on the box for proportions.
Cheese
Finding a replacement for cheese can be tricky. While there are many
vegan "cheese" products on the market at natural foods stores, you might
have to taste test several before finding one you like.
Read the label carefully because some "non-dairy" "cheeses" are not
vegan-- they contain forms of lactose.
*Nutritional Yeast: This is usually fortified with vitamin
B12 which makes it a bonus for vegans and vegetarians alike. You can
make a
nutritional yeast sauce that can be used on pizza, pastas or other
foods quite easily.
*Soy Products: There are many soy-based products on the
market that
offer vegans the opportunity to have "cream cheese," "sour cream,"
and "cheeses." As mentioned above, read the ingredients labels and keep
tasting until you find one that fits your palate.
Get creative!
Cooking and baking can be an adventure and a lesson in innovation and
invention when you are vegan or vegetarian.
Bake up some garlic cloves and make pesto for your pizza instead of the
traditional tomato sauce and dairy cheese, for example.
The new flavors and taste sensations could offer you culinary delights
you've not encountered before!
There are also a plethora of free vegan and vegetarian recipes online.
Here are a few sites to get started...
VegWeb
The Vegan Chef
The PostPunk (Vegan) Kitchen
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Amy Phillips-Gary is a freelance writer, homeschool mom and a personal
growth adventurer.
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