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The Vegetarian Diet – Frequently Asked Questions

What foods do lactovegetarians eat?

Lactovegetarians eat dairy products, such as yogurt, butter, and milk, along with fruits, grains, vegetables, nuts, seeds, and legumes (beans, lentils, etc.).

Can my kids and I get enough protein if we go vegetarian?

It is very easy, if one eats a reasonably varied diet, to get plenty of protein. Milk is a complete protein, meaning 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 from high-quality plant proteins are now widely available in supermarkets and health food stores.

How can I get a hearty and satisfying meal as a vegetarian?

Whole grains, beans, vegetables and fruit contain complex carbohydrates that provide optimal energy and a feeling of satisfaction. When adapting to a vegetarian diet, it is best to substitute high-quality vegetarian protein for the meat portion of your meal. Make a list of nutritious and filling vegetarian items you like and rotate them into your diet. 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, and more. We recommend Vegetarian Creations by SK Publications. This book has been developed with the new vegetarian as well as the experienced vegetarian cook in mind. It has great kitchen-proven recipes that can be used for appetizers, 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 meat-centric Western diets, can affect the liver, kidneys and digestive system. Meat is also high in saturated fat and cholesterol, which affect cardiovascular disease. One of the unique benefits of a vegetarian diet is the reliance on natural grains and vegetables, which in turn reduce the risks of colon cancer and diverticulosis.

The director of the renowned Framingham Heart Study (1990) concluded: “Some people make fun of vegetarians, but vegetarians have a fraction of our heart attack rate and only 40 percent of our cancer rate. . On average, they outlive the other men by about six years and outlive the other women by about three years.” Dietary cholesterol is only found in foods of animal origin. The US Surgeon General recommends that the public reduce their intake of saturated fat and cholesterol and “increase consumption of whole foods, grain products, vegetables and fruits.” (Sources: Science, February 1974, p. 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 leading cause of death in the United States is heart disease. The risk of death from a heart attack for the average American man is 50%. The risk of death from a heart attack for an American man who does not eat meat is 15%. (Source: Journal of the American Medical Association, 215; 1617, 1971)

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