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The Vegetarian Diet – Frequently Asked Questions

What foods do lacto-vegetarians eat?

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

Can my children and I get enough protein if we become vegetarians?

It is very easy, if you eat a varied enough diet, to get a lot of protein. Milk is a complete protein, which means 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 with high-quality vegetable protein are now widely available in supermarkets and natural food stores.

How can I get a big, satisfying meal as a vegetarian?

Whole grains, beans, vegetables and fruits contain complex carbohydrates that provide optimal energy and a sense of satisfaction. When adjusting to the vegetarian diet, it is best to substitute high-quality vegetarian protein for the meat part of the meal. Make a list of filling, nutritious vegetarian items that appeal to you and work them into your diet. Either use ready-made 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 various ethnic preferences: low fat and special diets, vegetarian teenagers, fun needs, quick and easy recipes for the on the go, delicious meals, etc. We recommend Vegetarian Creations by SK Publications. This book has been developed with the new vegetarian in mind as well as the seasoned vegetarian cook. It has great chef-tested recipes that can be used for entrees, 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. Excess protein, which is common in Western meat diets, can strain the liver, kidneys and digestive system. Meat is also high in saturated fat and cholesterol, both of which affect cardiovascular disease. One of the unique benefits of a vegetarian diet is reliance on natural grains and vegetables, which in turn reduce the risks of colon cancer and diverticulosis.

The director of the famous Framingham Heart Study (1990) concluded: “Some people make fun of vegetarians, but vegetarians have a fraction of our heart attack rate and they have only 40 percent of our cancer rate … On average, they outlive other men at about six years, and they outlive other women by about three years.” Dietary cholesterol is found only in foods of animal origin. The Surgeon General of the United States recommends that the public reduce its consumption of saturated fat and cholesterol, and “increase the consumption of whole grain foods, cereal products, vegetables and fruits.” (Sources: Science, February 1974, pg. 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)

Interesting note: The most common cause of death in the United States is heart disease. The risk of death from a heart attack for the average American male is 50%. The risk of death from a heart attack for an American male who consumes no meat is 15%. (Source: Journal of the American Medical Association, 215; 1617, 1971)

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