Can I and my children get enough protein if we become vegetarian?
It is very easy, if one eats a reasonably varied diet, to get plenty of protein. Milk is a complete protein, which means that it contains all the essential amino acids. Other foods such as beans, grains, soy products, fruits, and vegetables, provide varying amounts of amino acids. Meat substitutes made with high quality vegetable protein are now widely available in supermarkets and natural food stores.

How can I get a substantial, satisfying meal as a vegetarian?
Whole grains, beans, vegetables, and fruit contain complex carbohydrates which provide optimum energy and a feeling of satisfaction. When adjusting to the vegetarian diet, it is best to substitute high quality vegetarian protein for the meat portion of the meal. Make a list of filling, nutritious vegetarian items that appeal to you and rotate them into your diet. Either use prepared mock-meat substitutes or try new recipes. Since vegetarianism has become so popular, there are hundreds of vegetarian cookbooks on the market. They are available for a range of ethnic preferences: low-fat and specialty diets, vegetarian teens, entertaining needs, quick-and-easy recipes for those on-the-go, gourmet meals, etc. We recommend Vegetarian Creations by SK Publications. This book was developed with the new vegetarian in mind as well as the experienced vegetarian cook. It has excellent kitchen-tested recipes that can be used for entrees, side dishes, breads, soups, appetizers, desserts, salads, and more.

Are vegetarians really healthier?
Not only are they healthier, but research shows that their quality of life is better. An excess of protein, which is common in Western meat-centered diets, can put a strain on the liver, kidneys, and digestive system. Meat is also high in saturated fat and cholesterol, both of which impact cardiovascular disease. One of the unique benefits of a vegetarian diet is a reliance on natural grains and vegetables, which in turn reduces the risks of colon cancer and diverticulosis.

The director of the renowned Framingham Heart Study (1990) concluded: “Some people scoff at vegetarians, but vegetarians have a fraction of our heart attack rate and they have only 40 percent of our cancer rate … On the average, they outlive other men by about six years, and they outlive other women by about three years.” Dietary cholesterol is found only in foods of animal origin. The U.S. Surgeon General recommends that the public reduce its consumption of saturated fat and cholesterol, and “increase consumption of whole grain foods, cereal products, vegetables, and fruits.” (Sources: Science, Feb. 1974, pg. 416, and Burkitt, D., British Medical Journal, 1:274, 1973; National Research Council, Recommended Dietary Allowances, 9th ed., p.46. British Journal of Urology, 51:427, 1979)

An interesting note: The most common cause of death in the United States is heart disease. The risk of death from a heart attack for the average American male is 50%. The risk of death from heart attack for an American male who consumes no meat is 15%. (Source: Journal of the American Medical Association, 215; 1617, 1971)

The three eating patterns are: An exclusive vegetarian refrains from eating all kinds of meats and animal products; the lacto vegetarian consumes only plant foods and milk; and the lacto-ovo vegetarian includes dairy products and eggs.

Benefits of a vegetarian diet are as follows:

1. Vegetables are zero in any animal fat, much lower on total fats, saturated fats and cholesterol. Studies discovered that the veggie diet reduces the danger of obesity, cardio vascular diseases, heightened blood pressure, diabetes mellitus and some types of cancer.
2. Vegetables are healthier if it includes the essential substances needed by the body. Plants do not have much protein but whole grains, legumes, nuts, seeds and soybeans can approximate the body’s need for this nutrients. Dried beans, spinach, enriched plant products, brewer ’s yeast and dried fruits can substitute iron from red meat. Animal meat has Vitamin B12 but fortified bread, cereals, soybeans and brewer ’s yeast also supply it. Vitamin D emanates from the sun. Calcium are contained in rich green vegetables as spinach, kale, broccoli, legumes and soybeans; and Zinc which is needed for growth and development is also found in grains, nuts and legumes.
3. Food nutrients, which are sourced from animal products are also sourced out from the plants.

A vegan can still eat meat by being a flexitarian who is a semi-vegetarian by occasionally consuming meat. There are three diet plans: the beginner – which has 2 meatless days and consumes 26 ounces of meat a week; the advanced – which has 3 meatless days and a total of 18 ounces of meat weekly and the expert which limits to 5 meatless days and partakes only 9 ounce of meat a week.

You can enjoy the benefits of a vegetarian diet and eat meat once in a while.