Authors: Vesanto Melina, Brenda Davis
ISBN-13: 9781570671449, ISBN-10: 1570671443
Format: Paperback
Publisher: Healthy Living Publications
Date Published: August 2003
Edition: REV
Since it was first published ten years ago, Becoming Vegetarian has become the standard for complete nutrition information with regard to a vegetarian diet. In this new edition, you'll find the latest information on protein, calcium, iron, good fats, vitamins (including B12, protective phytochemicals, and more; and you'll learn how to get these nutrients in a well-balanced vegetarian diet. Designed to help you make informed food choices that promote optimal health, included is a vegetarian food guide and over 50 easy recipes with contributions from chefs Joseph Forest, Ron Pickarski, Joanne Stepaniak, and Yves Potvin (Yves Veggie Cuisine).
Acknowledgements | vi | |
Introduction | viii | |
1. | Why Be Vegetarian? | 1 |
2. | Maximizing the Vegetarian Advantage | 15 |
3. | Power from Plants...legumes, nuts, and seeds | 49 |
4. | Bone Boosters...milks, greens, and other calcium champions | 89 |
5. | Energy Plus...goodness from grains | 119 |
6. | Perfect Protectors...vegetables and fruits | 137 |
7. | Fat Feuds...who's winning? | 155 |
8. | Fine-Tuning the Vegetarian Diet...vitamin B[subscript 12] | 177 |
9. | Designing the Diet... the vegetarian food guide | 191 |
10. | Vegetarian for Life | 205 |
Part 1 | Pregnancy and Lactation | 206 |
Part 2 | Infancy (Birth to Two Years) | 217 |
Part 3 | Childhood (Two to Twelve) | 230 |
Part 4 | Focus on Teens (Thirteen and Over) | 242 |
Part 5 | The Prime of Life (Fifty Years Plus) | 247 |
11. | Vegetarian Victory over Weight | 255 |
12. | Vegetarian Diplomacy | 269 |
13. | From Market to Meals | 291 |
14. | Recipes...simple treasures | 299 |
Appendix | Dietary Reference Intakes for Vitamins and Minerals | 353 |
Index | 363 |