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  1. 1. By: Benedict Gombocz
  2. 2.  There are different reasons for picking up a vegetarian diet. Some people do so to lose weight and improve health. Others feel the safety of meat due to recent outbreaks of salmonella and e. coli bacteria. Some believe it is a moral or spiritual issue. A lot of individuals renounce the brutal treatment of animals in modern factory farms. Some are also concerned about the environment and problems (i.e. world hunger); some simply dislike meat.
  3. 3.  Vegan – Stays away from all foods made from animal origin Ovo-Vegetarian – Omits all animal flesh and milk but consumes eggs Lacto-Vegetarian - Omits all animal flesh and eggs but consumes milk Lacto-Ovo Vegetarian – Stays away from all animal flesh but consumes eggs and milk Pesco-Vegetarian – Stays away from red meat and fowl but consumes fish and seafood Semi or Partial-Vegetarian – Does use some milk products, eggs, poultry, and fish, but consumes mainly plant based foods
  4. 4.  Eat a variety of foods (legumes, nuts/seeds, and vegetables) to gain a good supply of amino acids on any given day. Increase your body’s process of iron by eating Vitamin C rich foods (beans, pasta, wheat germs, and broccoli). Closely read food labels and make sure that products are full of calcium, iron, or vitamin B12. Stay away from excess protein, salt, alcohol, and caffeine; these can be calcium “thieves.”
  5. 5.  Vegetarian diets are low in saturated fats, cholesterol, and animal protein and high in folate, anti-oxidant vitamins including C and E, carotenoids, and phytochemicals. For the most part, vegetarians have strongly smaller risks for obesity, heart disease, high blood pressure, diabetes mellitus, osteoporosis, hypertension, and a few kinds of cancer – in particular lung and colon cancer. Vegetarian diets that are not high in saturated fats have successfully been used to reverse severe coronary artery disease.
  6. 6.  Macaroni and Cheese Vegetarian Pizza Falafels Veggie Burgers Spaghetti Soups Fruit salads Tofu Lentils & Beans
  7. 7.  To be a healthy vegetarian requires more than only omitting foods from animal origin. When appropriately planned, vegetarian diets are healthy and nutritious. Like an omnivorous diet, a balance vegetarian diet needs to have a big variety of foods such as grains, cereals, breads, legumes, fresh fruits, and vegetables. A person who omits all foods from animal origins needs to pay special attention to five nutrients: protein, iron, vitamin B12, calcium, and vitamin D.
  8. 8.  Depends on the person. Some people simply choose to do it and never look back. Others slowly change their diets. They may start this by having one or two meatless meals a day to try it out. Some people put aside one or two days every week to go veggie, or even at least one day every week to eat meat. Some people start by omitting red meat and go on from there. Others just cut back on the meat in their diets and choose to use it as a condiment rather than the main course.
  9. 9.  mp6-03/Beth/Homepage/Veginfo.htm