Vegetarianism

Vegetarians do not eat meat, fish, and poultry.

Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather.

Why be a vegetarian?

Among the many reasons for being a vegetarian are: Health EcologicalReligious concernsDislike of meatCompassion for animals Belief in non-violenceEconomics

The Key to a Healthy Vegetarian DietEat a wide variety of foods,

including:

Fruits, nuts,Seeds, legumes

vegetables, plenty of leafy greens, whole grain products.

What about Protein?

Vegetarians easily meet their protein needs by eating a varied diet, as long as

they consume enough calories to maintain their weight. It is not

necessary to plan combinations of foods. A mixture of proteins throughout

the day will provide enough "essential amino acids."

Good Protein Sources

Lentils, tofu, low-fat dairy products, nuts, seeds, tempeh, peas...

Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to

protein intake.

Getting Iron without Meat

Dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit are all good

sources of iron. To increase the amount of iron absorbed at a meal eat a food

containing vitamin C, such as citrus fruit or juices, tomato, or broccoli. Cooking food in iron cookware also adds to iron

intake.

Calcium without drinking milk

Collard greens, broccoli, kale, low fat dairy

products, turnip greens, tofu

prepared with calcium, and fortified soy

milk.

Did You Know All These People Advocated Vegetarianism?

Leonardo Da Vinci, Leo Tolstoy, George Bernard Shaw, Mahatma Gandhi, Albert Einstein, Janet Jackson, Mr. Rogers, Clara Barton, k.d. lang, Paul McCartney, David Duchovney, Gwyneth

Paltrow, Tobey McGuire... Did you know Benjamin Franklin ate tofu?