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A VEGetarian DIET
the NEW FOUR
FOOD GROUPS
tasty LOW-FAT,
NO-CHOLESTEROL
RECIPES
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vegetarian foods: powerful tools for health
A vegetarian menu is a powerful and pleasurable way to achieve
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the protein myth
In the past, some people The Building Blocks of Life The Trouble with Too Much
believed one could never get People build muscle and other body Protein
too much protein. proteins from amino acids, which come The average American diet contains
from the proteins they eat. A varied diet meat and dairy products. As a result, it is
In the early 1900s, Americans were told of beans, lentils, grains, and vegetables often too high in protein. This can lead
to eat well over 100 grams of protein a contains all of the essential amino acids. to a number of serious health problems:
day. And as recently as the 1950s, It was once thought that various plant
health-conscious people were encour- foods had to be eaten together to get • Kidney Disease: When people eat
aged to boost their protein intake. their full protein value, but current too much protein, they take in more
Today, some diet books encourage high- research suggests this is not the case. nitrogen than they need. This places a
protein intake for weight loss, although Many nutrition authorities, including strain on the kidneys, which must expel
Americans already tend to take in twice the American Dietetic Association, the extra nitrogen through urine. People
the amount of protein they need. And believe protein needs can easily be met with kidney disease are encouraged to
while individuals following such a diet by consuming a variety of plant protein eat low-protein diets. Such a diet
have sometimes had short-term success sources over an entire day. To get the reduces the excess levels of nitrogen and
in losing weight, they are often unaware most benefit from the protein you can also help prevent kidney disease.
of the health risks associated with a consume, it is important to eat enough
high-protein diet. Excess protein has calories to meet your energy needs. • Cancer: Although fat is the dietary
been linked with osteoporosis, kidney substance most often singled out for
disease, calcium stones in the urinary increasing cancer risk, protein also plays
tract, and some cancers. a role. Populations that eat meat
Egg free!
absence of fiber in meat all play roles. forming urinary tract stones increased by
The 1997 report of the World Cancer as much as 250 percent.
Research Fund and American Institute For a long time it was thought that
for Cancer Research, “Food, Nutrition, athletes needed much more protein than Many people choose not to use eggs in
and the Prevention of Cancer,” noted other people. The truth is that athletes, their diets. About 70 percent of the calories
that meaty, high-protein diets were even those who strength train, need only in eggs are from fat, and a big portion of
linked with some types of cancer. slightly more protein, which is easily that fat is saturated. Eggs are also loaded
obtained in the larger servings athletes with cholesterol—about 213 milligrams for
• Osteoporosis and Kidney Stones: require for their higher caloric intake. an average-size egg. Because egg shells
Diets rich in animal protein cause Vegetarian diets are great for athletes. are fragile and porous and conditions on
people to excrete more calcium than To consume a diet that contains egg farms are crowded, eggs are the
normal through their kidneys and enough, but not too much, protein, perfect host for salmonella—the bacteria
increase the risk of osteoporosis. simply replace animal products with that is the leading cause of food poisoning
Countries with lower protein diets have grains, vegetables, legumes (peas, beans, in this country.
lower rates of osteoporosis and hip and lentils), and fruits. As long as one is Eggs are often used in baked products
fractures. eating a variety of plant foods in suffi- because of their binding and leavening
Greater calcium excretion increases cient quantity to maintain one’s weight, properties. But smart cooks have found
the risk for kidney stones. Researchers in the body gets plenty of protein. good substitutes for eggs. Try one of the
following the next time you prepare a
recipe that calls for eggs:
plE
different from reduced-cholesterol egg
m products, which do contain eggs. Egg
Sa nus replacers are egg-free and are usually in
Me a powdered form. Replace eggs in
baking with a mixture of the powdered
egg replacer and water according to
package directions.
• Use 1 heaping tablespoon of soy flour
Breakfast Banana Buckwheat or cornstarch plus 2 tablespoons of
Pancakes
3 oatmeal pancakes with applesauce Recipe on page 14 water to replace each egg in a baked
topping, calcium-fortified orange juice, product.
fresh fruit Breakfast • Use 1 ounce of mashed tofu in place of
Lunch 1 cup oatmeal with cinnamon and raisins, an egg. Scramble crumbled tofu with
Bean burritos: black beans in corn 1
/2 cup fortified soymilk, 1 slice toast with onions and peppers seasoned with
tortillas, topped with chopped lettuce, 1 tablespoon almond butter, 1/2 grapefruit cumin and/or curry to replace eggs in
tomatoes, and salsa, spinach salad with Lunch breakfast dishes.
tahini-lemon dressing Whole-wheat pita stuffed with hummus, • In muffins and cookies, half of a
Dinner sliced tomatoes, and lettuce, carrot sticks mashed banana can be used instead of
Chinese stir-fry over brown rice: tofu Dinner an egg, although it will change the
chunks, broccoli, pea pods, water 1 cup baked beans, baked sweet potato, flavor of the recipe somewhat.
chestnuts, and Chinese cabbage (bok 1 cup steamed collard greens drizzled with • For vegetarian loaves and burgers, use
choy), cantaloupe chunks drizzled with lemon juice, baked apple any of the following to bind ingredi-
fresh lime juice Snack ents together: tomato paste, mashed
Snack Banana soymilk shake potato, moistened bread crumbs, or
Dried figs rolled oats.
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calcium in a plant-based diet
Many people avoid milk We regularly lose calcium from our
because it contains saturated bloodstream through urine, sweat, and
where
feces. It is renewed with calcium from
fat, cholesterol, allergenic bone or from the diet.
proteins, lactose, and frequent Bones are constantly broken down
traces of contamination, or
to get it
and made anew. Up until the age of 30
simply because they don’t feel or so, we build more bone than we lose.
well after consuming dairy Later, the bones tend to break down
more than build up. The loss of too
(content in milligrams) products. much bone calcium can lead to fragile
Milk is also linked to type 1 (juvenile- bones or osteoporosis.
Vegetables onset) diabetes and other serious How rapidly calcium is lost depends,
Broccoli (1 cup, boiled) 62 conditions. Happily, there are many in part, on the kind and amount of
Brussels sprouts (1 cup, boiled) 56 other good sources of calcium. protein you eat, as well as other diet and
Butternut squash (1 cup, baked) 84 Keeping your bones strong depends lifestyle choices.
Carrots (2 medium, raw) 40 more on preventing the loss of calcium
Cauliflower (1 cup, boiled) 20 from your body than on boosting your Reducing Calcium Loss
Collards (1 cup, boiled) 266 calcium intake. A number of factors affect calcium
Kale (1 cup, boiled) 94 Some cultures consume few or no loss from the body:
Sweet potato (1 cup, baked) 76 dairy products and typically ingest fewer • Diets that are high in protein cause
than 500 milligrams of calcium per day. more calcium to be lost through the
Legumes However, these people generally have urine. Protein from animal products is
Black turtle beans (1 cup, boiled) 102 low rates of osteoporosis. Many much more likely to cause calcium
Chickpeas (1 cup, boiled) 80 scientists believe that exercise and other loss than protein from plant foods.
Great Northern beans (1 cup, boiled) 120 factors have more to do with osteoporo- This may be one reason that vegetar-
Kidney beans (1 cup, boiled) 62 sis than calcium intake does. ians tend to have stronger bones than
Lentils (1 cup, boiled) 38 meat eaters.
Navy beans (1 cup, boiled) 126 Calcium in the Body • Diets high in sodium increase calcium
Pinto beans (1 cup, boiled) 79 Almost all of the calcium in the body is losses in the urine.
Soybeans (1 cup, boiled) 175 in the bones. There is a tiny amount in • Caffeine increases the rate at which
Soymilk (1 cup, calcium-fortified) 368 the bloodstream, which is responsible calcium is lost through urine.
Tofu (1/2 cup, raw, firm) 253 for important functions such as muscle • Smoking increases the loss of calcium
Vegetarian baked beans (1 cup) 86 contraction, maintenance of the from the body.
White beans (1 cup, boiled) 161 heartbeat, and transmission of nerve
impulses.
Whole Grains
Corn tortilla 42
Rice milk (1 cup, enriched) 300
Wheat bread (1 slice) 26 Black Soybean Tabbouleh
Recipe on page 14
Whole-wheat flour (1 cup) 41
Fruit
Dried figs (10 figs) 140
Naval orange (1 medium) 60
Orange juice (1 cup, calcium-fortified) 300*
Raisins (2/3 cup) 53
dairy free!
blocks for bone building. page 5 each provide approximately
1,000 milligrams of calcium.
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the new
*Be sure to include a good source of vitamin B12,
such as fortified cereal or a vitamin supplement.
four food groups
1
because regular consumption of such
foods—even in lower quantities—poses
serious health risks, PCRM developed
the New Four Food Groups in 1991.
This no-cholesterol, low-fat plan
supplies all of an average adult’s daily
nutritional requirements, including
substantial amounts of fiber.
The major killers of Americans— Fruit
heart disease, cancer, and stroke— 3 or more servings a day
have a dramatically lower incidence Fruits are rich in fiber, vitamin C,
among people consuming primarily and beta-carotene. Be sure to
plant-based diets. Weight problems— include at least one serving each
a contributor to a host of health day of fruits that are high in vitamin
problems—can also be brought under C—citrus fruits, melons, and
control by following the New Four strawberries are all good choices.
Food Groups recommendations. Choose whole fruit over fruit juices,
Try the New Four Food Groups and which do not contain much fiber.
discover a more healthful way to live!
serving size: 1 medium piece of
fresh fruit, 1/2 cup cooked fruit,
4 ounces juice
2
vegetables
4 or more servings a day
Vegetables are packed with nutri-
ents; they provide vitamin C, beta-
carotene, riboflavin, iron, calcium,
fiber, and other nutrients. Dark
green leafy vegetables such as
broccoli, collards, kale, mustard
and turnip greens, chicory, or
cabbage are especially good
sources of these important nutrients.
Dark yellow and orange vegetables
such as carrots, winter squash,
sweet potatoes, and pumpkin
provide extra beta-carotene. Include
generous portions of a variety of
vegetables in your diet.
3
whole grains
5 or more servings a day
This group includes bread, rice,
tortillas, pasta, hot or cold cereal,
corn, millet, barley, and bulgur
wheat. Build each of your meals
around a hearty grain dish—grains
are rich in fiber and other complex
carbohydrates, as well as protein,
B vitamins, and zinc.
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stores the energy of different food types.
It is very inefficient for the body to store
the energy of carbohydrates as body fat.
When your body tries to turn carbohy-
drate into fat, it wastes 23 percent of the
calories of the carbohydrate. But fat is
easily converted into body fat. Only 3
percent of the calories in fat are burned
in the process of conversion and storage.
It is the type of food that affects body
fat the most.
Although protein and carbohydrates
a healthy weight
protein—particularly animal products—
are also usually high in fat. Even “lean”
cuts of meat have much more fat than a
Of the many ways to lose weight, ing a healthy weight. There is no way to healthy body needs. And animal
one stands out as by far the most “lose 20 pounds in two short weeks” products always lack fiber. Fiber helps
healthful. and make it last. Very-low-calorie diets make foods more satisfying without
When you build your meals from a or low-carbohydrate, high-protein diets adding many calories, and it is only
generous array of vegetables, fruits, may cause major health problems and found in foods from plants.
whole grains, and beans—that is, are very difficult to maintain for the Exercise helps, too. Aerobic exercise
healthful vegetarian choices—weight long term. speeds up the breakdown of fat and
loss is remarkably easy. And along with The old myth was that pasta, bread, makes sure that muscle is not lost.
it come major improvements in potatoes, and rice are fattening. Not true. Toning exercises and weight lifting help
cholesterol, blood pressure, blood sugar, In fact, carbohydrate-rich foods are firm muscles and increase muscle mass.
and many other aspects of health. The perfect for permanent weight control. The trick is to find activities that you
message is simple: Cut out the foods Carbohydrates contain fewer than half enjoy and that fit your lifestyle. Walking
that are high in fat and devoid of fiber, the calories of fat, which means that is a good way to start. You can do it
and increase the foods that are low in fat replacing fatty foods with complex anywhere at just about any time.
and full of fiber. This low-fat, vegan diet carbohydrates automatically cuts calories. The best weight control program is a
approach is safe and easy—once you get But calories are only part of the story. high-complex-carbohydrate, low-fat,
the hang of it. The body treats carbohydrates vegetarian diet complemented by regular
Changing eating habits is the differently than fat calories. The exercise. This is the best choice for a
cornerstone of achieving and maintain- difference comes from how the body healthier, longer, happier life.
If your regular breakfast is: Try this breakfast instead: If your typical lunch is: Try this lunch instead:
Cereal with milk Cereal with nonfat soy- or rice milk Turkey sandwich with lettuce, Sandwich with hummus or black
Orange juice Orange juice tomato, and mayo bean spread, lettuce, and tomato
Strawberries Strawberries Yogurt Applesauce
Potato chips Fat-free chips or crackers
Donut Cinnamon raisin toast with jam
Coffee with cream Coffee with nonfat, nondairy creamer Chicken noodle soup Vegetable soup or minestrone
Banana Banana Bread Bread
Green salad with Russian dressing Green salad with fat-free dressing
Scrambled eggs Scrambled low-fat tofu
Home fries Oven-roasted potatoes
Last night’s leftovers (roast beef, Last night’s leftovers (veggie burger,
English muffin English muffin
mashed potatoes, gravy, and peas) mashed potatoes, mushroom gravy,
Sausage Gimme Lean fat-free sausage
Orange corn, and peas)
Hot tea Hot tea
Orange
Bagel with cream cheese Bagel plain or with fruit spread Seasoned tofu and sweet potato
Chicken burrito
Latte Soy latte made with nonfat soymilk burrito with lettuce, tomato, and
Rice
Refried beans onion (hold the cheese)
10 M a y / j u ne 2 0 0 7
Rice
Vegetarian black beans
vegetarian diet
for pregnancy
During pregnancy your need for nutrients increases. For example, you will
require more calcium, more protein, and more folic acid, although your
calorie needs increase only modestly. It is important to eat foods that are
rich in nutrients, but not high in fat or sugar or excessive in calories.
Vegetarian diets, based on nutritious whole foods, are healthful choices
for pregnant women.
11
Refried beans Vegetarian black beans
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vegetarian diets for
children
Eating habits are set in early childhood. Vegetarian diets
give your child the chance to learn to enjoy a variety of
wonderful, nutritious foods. They provide excellent nutrition
for all stages of childhood, from birth through adolescence.
Infants taken as directed by your doctor. Breast peas are all good choices.
The best food for newborns is breast- milk or infant formula should be used • Introduce fruits. Try mashed
milk, and the longer your baby is breast- for at least the first year of your baby’s bananas, avocados, strained
fed, the better. If your baby is not being life. peaches, or applesauce.
breast-fed, soy formulas are a good At about 6 months of age, or when • Introduce breads. By 8 months
alternative and are widely available. Do baby’s weight has doubled, other foods of age, most babies can eat
not use commercial soymilk for infants. can be added to the diet. Pediatricians crackers, bread, and dry cereal.
Babies have special needs and require a often recommend starting with an iron- • Introduce protein-rich foods. Also,
soy formula that is developed especially fortified cereal because, at about 4 to 6 by about 8 months, infants can
for those needs. months, infants’ iron stores, which are begin to eat higher protein foods
naturally high at birth, begin to like tofu or beans that have been
decrease. Add one simple new food at a cooked well and mashed.
time, at one- to two-week intervals.
The following guidelines provide a Children and Teens
flexible plan for adding foods to your Children have a high calorie and
baby’s diet. nutrient need but their stomachs are
small. Offer your child frequent snacks.
Teenagers often have high energy
needs and busy schedules. Keeping
Infants do not need any nourishment
other than breast milk or soy formula
for the first six months of life, and they
should continue to receive breast milk
or formula at least throughout their first
12 months. Breast-fed infants also need
about two hours a week of sun exposure
to make vitamin D—a great motivator
for Mom to get back into a walking 5 TO 6 Months
routine. Some infants, especially those • Introduce iron-fortified infant cereal.
who are dark-skinned or who live in Try rice cereal first, mixed with a little
cloudy climates, may not make adequate breast milk or soy formula, since it is
amounts of vitamin D. In these cases, the least likely to cause allergies. Then, delicious, healthful snack choices on
vitamin D supplements may be offer oat or barley cereals. Most hand and guiding teens to make lower
necessary. pediatricians recommend holding off fat selections when eating out will help
Vegetarian women who are breast- on introducing wheat until the child is to steer them away from dining pitfalls
feeding should also be certain to include at least 8 months old, as it tends to be that often cause weight gain and health
good sources of vitamin B12 in their more allergenic. problems for adolescents.
diets, as intake can affect levels in breast Caloric needs vary from child to
milk. Foods fortified with cyanocobala- 6 TO 8 Months child. The guidelines at right are
min, the active form of vitamin B12, can • Introduce vegetables. They should be general ones.
provide adequate amounts of this thoroughly cooked and mashed.
nutrient. A multivitamin may also be Potatoes, green beans, carrots, and
food groups
a mp s
S nu
Me
Ages 1 to 4 Years
Whole Grains Breakfast: Oatmeal with applesauce,
• Whole grains include breads, hot and of beans, tofu, or other item (unless an calcium-fortified orange juice
cold cereals, pasta, cooked grains such amount is specified). Lunch: Hummus on crackers, banana,
as rice and barley, and crackers. • Nondairy milks include breast milk
soymilk, carrot sticks
• One serving equals 1/2 cup of pasta, and soy formula for infants and
grains, or cooked cereal, 3/4 to 1 cup of toddlers, and rice, soy-, and other Dinner: Corn, mashed sweet potatoes,
ready-to-eat cereal, 1/2 bun or bagel, or vegetable-based milks for children at steamed kale, soymilk
1 slice of bread. least 1 year of age. Choose fortified SNACKS: Peach, Cheerios, soymilk
soymilk, such as Westsoy Plus,
Vegetables Enriched VitaSoy, or Edensoy, Ages 5 to 6 Years
• “Dark green vegetables” include whenever possible, or use other
Breakfast: Whole-grain cereal with
broccoli, kale, spinach, collards, turnip, fortified vegetable-based milks.
mustard and beet greens, bok choy, • One serving of nondairy milk equals banana and soymilk, orange wedges
and Swiss chard. 1 cup. Lunch: Tofu-salad sandwich, apple
• “Other vegetables” refers to all other • Nuts include whole or chopped nuts, juice, carrot sticks, oatmeal cookie
vegetables, fresh or frozen, raw or nut butters, whole seeds, and seed Dinner: Baked beans with soy “hot
cooked. butters. dog” pieces, baked potato, spinach,
• One serving of vegetables equals 1/2 cup • One to two servings of nuts may be
soymilk, fruit salad
cooked or 1 cup raw (unless an amount included in a healthful diet, but they
is specified). are optional. One serving of nuts or SNACKS: Trail mix, graham crackers,
nut butters equals 1 tablespoon. soymilk
Legumes
• Legumes include any cooked bean, Fruit Ages 7 to 12 Years
such as pinto beans, kidney beans, • Fruits include all fruits, fresh or frozen, Breakfast: Strawberry-banana
lentils, split peas, navy beans, and raw or cooked, and fruit juices. smoothie, toast with almond butter,
chickpeas, as well as soy products such • One serving equals 1/2 cup cooked fruit,
calcium-fortified orange juice
as tofu, veggie burgers, soy “hot dogs” 1
/2 cup fruit juice, 1/4 cup dried fruit, or
or sandwich slices, and tempeh. 1 piece of fresh fruit (unless an amount Lunch: Main-Dish Lentil-Vegetable
• One serving of legumes equals 1/2 cup is specified). Soup, green salad, bread
Dinner: Steamed broccoli with nutri-
tional yeast, steamed carrots, oven fries,
3 servings soymilk or 3 servings soymilk or 2 to 3 servings yellow squash, and mushrooms; spaghetti
other nondairy milk other nondairy milk soymilk or other
with marinara sauce; cucumber salad;
nondairy milk
soymilk
SNACKS: Hummus and baby carrots,
fruits
/4 to 1 1/2 cups
3
1 to 2 cups 3 servings 4 servings
fruit smoothie, Luna or Clif Bar
www.vegetariantimes.com 13
recipes
Enchiladas in an Instant
Serves 6 l Vegan l 30 minutes or fewer
cup soymilk in small bowl. Add to 1 Tbs. extra virgin olive oil
soymilk mixture. Whisk in oil and 1 packed cup mint leaves, cut
syrup. into thin strips
4. Stir flour mixture into soymilk
mixture. Fold in bananas. 1. Combine soybeans, tomatoes, bell
5. Lightly oil griddle, and heat over pepper and parsley in mixing bowl.
medium heat. Pour 2 Tbs. batter onto 2. In small bowl, whisk lemon juice
griddle for each pancake, and cook 2 with salt and cayenne. Mix in oil. Pour
minutes, or until batter bubbles and over bean mixture; toss well. Mix in
pancakes begin to brown around edges. mint. Let sit 20 minutes so flavors meld.
Flip, and cook 2 minutes more. Serve Will keep in refrigerator 24 hours,
with maple syrup. tightly covered.
PER SERVING: 258 CAL; 8 G PROT; 7 G TOTAL PER SERVING: 180 CAL; 12 G PROT; 5 G TOTAL
FAT (0.5 G SAT. FAT); 44 G CARB; 0 MG CHOL; FAT (0.5 G SAT. FAT); 20 G CARB; 0 MG CHOL;
412 MG SOD; 4 G FIBER; 9 G SUGAR 650 MG SOD; 10 G FIBER; 3 G SUGAR
Fennel and Pistachios This flavorful soup with its protein-rich 2 tsp. vanilla extract
www.vegetariantimes.com 15
THE VEGETARIAN STARTER KIT is published
by the Physicians Committee for Responsible
Medicine and Vegetarian Times magazine. Contact
PCRM at 5100 Wisconsin Ave., N.W., Suite 400,
Washington, DC 20016, 202-686-2210. PCRM
consists of approximately 6,000 physicians and
100,000 lay members. PCRM promotes nutrition,
preventive medicine, ethical research practices, and
compassionate medical policy.
Note to the Reader: This booklet does not take the place of
individualized medical care or advice. If you are overweight,
have any health problems, or are on medication, you should
consult with your doctor before making any changes in your Presented by Vegetarian Times
diet or exercise routines. A diet change can alter your need for and the Physicians Committee for
medication. For example, individuals with diabetes, high blood Responsible Medicine
pressure, or high cholesterol levels often need less medication
when they improve their diets. With any dietary change, it is
important to ensure complete nutrition. Be sure to include a
source of vitamin B12 in your routine, which could include any
common multivitamin, fortified soymilk or cereals, or a vitamin
B12 supplement of 5 micrograms or more per day.