Plant-based diets-with a minimum of meat, if any-are now being recommended by the American Institute of Cancer Research, the American Cancer Society, the American Heart Association, and the American Academy of Pediatrics. This style of eating means heaping the plate with vegetables and fruits, along with beans and minimally processed whole grains.
Appropriately planned vegetarian diets are healthful, nutritionally ade-quate, and provide health benefits in the prevention and treatment of certain diseases," says the American Dietetic Association (ADA). A plant-based diet means lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and anti-oxidants such as vitamins C and E. Vegetarians may need to take a B12 supplement, however, since animal products are the principal food sources of this vitamin.
Vegetarian Defined
First of all, be aware that there are several categories for people who choose to eat plant-based diets. Did you know that you can actually eat a little meat and still be considered one type of vegetarian?
A vegan eats beans and legumes, fruits, grains, nuts and nut butters, seeds, and vegetables. An ovo-vegetarian adds eggs to the diet. An ovo-lacto-vegetarian includes eggs and dairy. The pesco-vegetarian eats fish. The semi-vegetarian or flexitarian includes poultry, fish, and sometimes even a bit of red meat but mainly sticks with plant foods and meatless meals.
To learn more
American Dietetic Association, www.eatright.org
American Institute for Cancer Research, www.aicr.org
 | Cooking vegetarian food does require that you think outside the butcher's case, but it need not be intimidating. Start by replacing meat in recipes you already cook, then look for vegetarian recipes that appeal to your senses, making sure to stock up on plenty of herbs and spices. |
 | Being a vegetarian is more than just a moral choice to protect animals or to rage against distasteful conditions in farms and the like. There are many health benefits to making the choice to eliminate meat from one's diet. The benefits of being a vegetarian are numerous and can help a person live a long and full life. |
 | Everyone needs variety in their diets to stay healthy and to keep their taste buds happy. Vegans perhaps need even more diversity in their diets to cover all of their nutritional needs. However, getting the proper vegan nutrition is not difficult. |
Tempeh is a healthy and delicious meat alternative that not enough Americans are eating. It is firm and hearty in a way that tofu is not, and with more protein and fiber, it's better for you, too. |
Seitan is gaining popularity amongst vegans and vegetarians, partly because it contains so much protein, and partly because the texture is often considered preferable to tofu or tempeh. Once you learn the basics of how to make seitan, you can experiment with different flavorings and shapes, making your own "steak" or "chicken" seitan cutlets. |
