vegetarian is nina nutshell

8/12/2019 Vegetarian is Nina Nutshell

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in a nutshell

Vegetarianism

Making the change to a vegetarian dietMany people become vegetarian instantly. Tey totally give up meat, fish, and poultry overnight. Others make thechange gradually. Do what works best or you. Being a vegetarian or vegan is as hard or as easy as you choose to makeit. Some people enjoy planning and preparing elaborate meals, while others opt or quick and easy vegetarian dishes.

Vegetariansdo not eat meat, fish, and poultry.Vegansare vegetarians who abstain rom eating or usingall animal products, including milk, cheese, other dairy items, eggs, honey, wool, silk, or leather. Amongthe many reasons or being a vegetarian are health, environmental, and ethical concerns; dislike o meat;non-violent belies; compassion or animals; and economics. Te Academy o Nutrition and Dieteticshas affirmed that a vegetarian diet can meet all known nutrient needs. Te key to a healthy vegetariandiet, as with any other diet, is to eat a wide variety o oods, including ruits, vegetables, plenty o leaygreens, whole grain products, nuts, seeds, and legumes. Limit your intake o sweets and atty oods.

What about nutrition?

ProteinVegetarians easily meet their protein needs byeating a varied diet, as long as they consume enoughcalories to maintain their weight. It is not necessaryto plan combinations o oods. A mixture o proteinsthroughout the day will provide enough essential aminoacids. (See Position of the American Dietetic Association:Vegetarian Diets, JADA, July 2009; Simply Vegan; andnutrition information on VRGs website,www.vrg.org.)

Sources of proteinBeans, lentils, tou, nuts, seeds,tempeh, chickpeas, peas... Many common oods, such aswhole grain bread, greens, potatoes, and corn, quickly

add to protein intake.

Sources of ironDried beans, tou, tempeh, spinach,chard, baked potatoes, cashews, dried ruits, bulgur, andiron-ortified oods (such as cereals, instant oatmeal, and

veggie meats) are all good sources o iron. o increasethe amount o iron absorbed at a meal, eat a ood con-taining vitamin C, such as citrus ruit or juices, toma-toes, or broccoli. Using iron cookware also adds to ironintake.

Sources of calciumGood sources include broc-coli, collard greens, kale, mustard greens, tou preparedwith calcium, ortified soymilk, and ortified orange

juice.

Vitamin B12Te adult recommended intake orvitamin B12 is very low, but this is an essential nutrientso vegetarians should be aware o good sources. Fortifiedoods, such as some brands o cereal, nutritional yeast,soymilk, or veggie meats, are good non-animal sources.Check labels to discover other products that are ortifiedwith vitamin B12. empeh and sea vegetables are notreliable sources o vitamin B12. o be on the sae side,i you do not consume dairy products, eggs, or ortified

oods regularly, you should take a non-animal derivedsupplement.

ChildrenAccording to the Academy o Nutrition andDietetics, vegetarian and vegan diets can meet all nu-trient needs or inants and children. Diets or inantsand children should contain enough calories to supportgrowth and have reliable sources o key nutrients, suchas iron, zinc, vitamin D, and vitamin B12.

THE BASICS:

Vegan recipes inside!


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What Can I Use Instead of Animal Products?Meat substitutes in soups or stews

empeh (cultured soybeans with a chewy texture) ou (reezing and then thawing gives tou a meaty

texture; the tou will turn slightly off-white in color) Wheat gluten or seitan (made rom wheat and has the

texture o meat; available in natural oods or Asianstores)

Egg replacers (binders)

Ener-G Egg Replacer (or similar product available innatural oods stores or by mail order)

1 small banana or 1 egg (great or cakes & pancakes) 2 ablespoons cornstarch or arrowroot starch or 1 egg cup tou or 1 egg (Blend tou smooth with the

liquid ingredients beore they are added to the dry)

Dairy substitutes in cooking

Soymilk Rice, coconut, almond, and other nut milks Soy margarine Soy or almond yogurt (ound in natural oods stores) Soy sour cream

Adding Omega-3s to Your Diet

o maximize production o DHA and EPA (omega-3atty acids ound in fish and made by our bodies), includegood sources o alpha-linolenic acid in your diet. Alpha-linolenic acid is ound in flaxseed, flaxseed oil, canola oil,tou, soybeans, and walnuts. You can also obtain DHAdirectly rom oods ortified with DHA rom microalgae(in some brands o soymilk) and supplements containingmicroalgae-derived DHA.

Cholesterol & Saturated Fat

Remember: Animal products (including dairy andeggs) contain cholesterol. Vegetable products do not

contain any significant amount o cholesterol. However,some vegetable products, such as coconut and palm oil,are high in saturated at and may raise blood cholesterollevels. Full-at dairy products and eggs also contain sig-nificant amounts o saturated at.

Resources: Wasserman, Debra, and Charles Stahler.Meatless Meals for Working PeopleQuick and Easy Vegetarian Recipes.

Te Vegetarian Resource Group. Wasserman, Debra, and Reed Mangels, PhD, RD. Simply VeganQuick Vegetarian Meals. Te Vegetarian Resource

Group. Contains a thorough vegan nutrition section. Te Vegetarian Resource Groups Parents E-mail List: . Te Vegetarian Resource Groups Online Restaurant Guide: . Center or Science in the Public Interest. C.S.P.I., 1875 Connecticut Ave. NW, #300, Washington, D.C. 20009. People or the Ethical reatment o Animals, 501 Front St., Norolk, VA 23501. Position o Te American Dietetic Association: Vegetarian Diets.Journal of Te American Dietetic Association,

July 2009. Vegan Outreach, P.O. Box 30865, ucson, AZ 85751. Loma Linda University Diet Manual. Includes vegetarian diets or people with special medical needs. USDA National Nutrient Database: .

Please note:Te contents o this brochure and our other publications, including web inormation, are not intendedto provide personal medical advice. Medical advice should be obtained rom a qualified health proessional. We ofendepend on product and ingredient inormation rom company statements. It is impossible to be 100 percent sureabout a statement, inormation can change, people have different views, and mistakes can be made. Please use yourown best judgment about whether a product is suitable or you. o be sure, do urther research or confirmation onyour own.

To learn more aboutvegetarianism, visit

www.vrg.org


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So, What do Vegetarians Eat?Common vegetarian foods includepizza, spaghetti, macaroni and cheese, eggplant parmesan, meatlesslasagna, bread, yogurt, peanut butter and jam, corn flakes, oatmeal, pancakes, French toast, vegetable soup, ruit salad,French ries, vegetable pot pies, grilled cheese, bean tacos and burritos, vegetable lo mein, ruit shakes, and more. For

vegan versions o these items, see www.vrg.org.

Some vegetarians also eattou, tempeh, bulgur, lentils, millet, tahini, alael, nutritional yeast, whole wheatflour, wheat germ, sprouts, chickpeas, tamari, kale, collards, carrot juice, barley, rice cakes, carob, split peas, kidneybeans, soy burgers, kiwi ruit, papaya, curries, nut loa, and more...

Sweet Sauted Red Cabbage

(Serves 4)

medium-sized red cabbage,

shredded1 apple, choppedSmall onion, chopped cup water cup raisins teaspoon cinnamon

Use a non-stick pan, i possible, andheat ingredients, stirring occasion-ally, over medium-high heat or 10minutes.

Total calories per serving: 106 Fat:


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Meatless Meals for Working People Quick and Easy Vegetarian Recipes($12) by Debra Wasserman. We recommend

using whole grains and fresh vegetables.However, for the busy working person, thisisnt always possible. This 192-page bookcontains over 100 fast and easy recipes andtells you how to be a vegetarian within yourhectic schedule using common, convenientfoods. Spice chart, low-cost meal plans, partyideas, information on fast food restaurants,soy dishes, and more. More than 100,000copies in print.

Conveniently Vegan($15) by DebraWasserman. Prepare meals with all thenatural foods products found in stores today,

including soymilk, tempeh, tofu, veggie hotdogs, and more. Youll find 150 recipes usingconvenience foods (including canned beans)along with grains, fresh fruits, and vegetables.Menu ideas, product sources, and fooddefinitions included. (208 pp.)

Vegan Meals for One or TwoYourOwn Personal Recipes($15) by NancyBerkoff, RD. Whether you live alone, are acouple, or are the only one in your householdwho is vegetarian, this 216-page book is foryou. Each recipe is written to serve one ortwo people and is designed so that you canrealistically use ingredients the way they comepackaged from the store. Information on mealplanning and shopping is included, as wellas breakfast ideas, one-pot wonders, recipesthat can be frozen for later use, grab-and-gosuggestions, everyday and special occasionentres, plus desserts and snacks. A glossary isalso provided.

VRG CatalogBooks

Simply Vegan ($15.95) by Debra Wasser-man and Reed Mangels, PhD, RD. These 224pages contain over 160 quick and easy veganrecipes, a complete vegan nutrition section,and a list of where to mail order vegan food,clothing, cosmetics, and household products.Vegan menus and meal plans. More than95,000 copies sold.

The Lowfat Jewish VegetarianCookbookHealthy Traditionsfrom Around the World ($15) by DebraWasserman. Over 150 lowfat internationalvegan recipes with nutritional breakdowns,including Romanian Apricot Dumplings,Pumpernickel Bread, Polish Stuffed Cabbage,Potato Knishes, North African BarleyPudding, and much more. Menu suggestionsand holiday recipes. (224 pp.)

No Cholesterol Passover Recipes($9)by Debra Wasserman. Includes 100 egglessand dairyless recipes. Seder plate ideas. Greatfor those on a restricted lowfat diet.(96 pp.)

Vegan Passover Recipes($6) by NancyBerkoff, RD. This 48-page booklet featuresvegan soups and salads, side dishes andsauces, entres, desserts, and dishes you canprepare in a microwave during Passover. Allthe recipes follow Ashkenazi Jewish traditionsand are pareve.

Vegan Handbook($20) edited by DebraWasserman and Reed Mangels, PhD, RD.Over 200 vegan recipes and vegetarianresources. Includes sports nutrition, seniorsguide, feeding vegan children, recipesfor egg-free cakes and vegan pancakes,international cuisine, desserts, Thanksgivingideas, Halloween horrors, vegetarian history,menus, and more. (256 pp.)


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Bumper Stickers($1 each, $10+ $.50 each)Be Kind to Animals - Dont Eat ThemVegetarians are Sprouting Up All Over

Vegans Know How to Party($25) by ChefNancy Berkoff. This 384-page book teachesyou how to put on a soiree for vegans and allwho enjoy great food! It features over 465recipes, including appetizers, soups, salads,ethnic cuisine, sandwiches, andof coursedesserts like pies, cakes, and cookies! Alsoinside are tips for basic party planning, kids

parties, cooking for a crowd, working with acaterer, and more! Color photos.

Reprints fromVegetarian Journal

Vegan Seafood: Beyond the Fish Shtickfor Vegetarians (12) by Nancy Berkoff,EdD, RD. After using this book, youll agreewith millions of vegetarians who say: SeaAnimalsDont Eat Them! Inside these 96pages find ways to avoid fish but still enjoythe taste of the sea with Fish Sticks, CrabRangoon, Ethiopian-Style Shrimp and

Sweet Potato Stew, Tuna Salad, GefilteFish, and more!

Vegan in Volume($20)by Nancy Berkoff,RD. This 272-page quantity cookbook isloaded with terrific recipes serving 25.Suitable for catered events, college foodservices, restaurants, parties in your ownhome, weddings, and much more.

Vegan Menu for People with Diabetes($10) by Nancy Berkoff, EdD, RD. This 96-page book gives people with (or at risk for)diabetes a four-week meal plan, exchange

listings for meat substitutes and soy products,and recipes for dishes such as CreamyCarrot Soup, Tangy Tofu Salad, Baked BeanQuesadillas, and French Toast.

Non-Leather Shoes, Belts, Bags, etc ($5)Guide to Food Ingredients ($6)

Bumper Stickers

Vegetarian JournalVegetarian JournalSubscriptions are $25 peryear in the US, $35 in Canada/Mexico, and $45in other countries. Includes vegan recipes, productreviews, nutrition hotline, scientific updates, andmuch more.

To order, mail to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; placeyour order over the phone at (410) 366-8343 Mon-Fri 9 a.m. to 5 p.m. Eastern time; fax your order form to (410) 366-8804; or orderonline at our website: www.vrg.org/catalog (to subscribe click on Vegetarian Journal; to order books click on books).

q Check or Money Order (Enclosed) Credit Card q VISA q MasterCard ITEM QUANTITY PRICE SUBTOTAL NAME

Vegetarian JournalSubscription ADDRESS

CITY STATE

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SHIPPING AND HANDLING* $ *SHIPPING AND HANDLING CHARGES

MARYLAND RESIDENTS, ADD 6% SALES TAX $ For orders under $25, add $6 ($10 Canada/Mexico) for shipping.

DONATION$ For orders over $25, shipping is free within the continental U.S.

TOTAL $ For other foreign orders, inquire about shipping charges first.

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USA/$5.50CANADA

VEGETARIANHEALTHECOLOGYETHICSJ O U R N A LStudentsfavoriteon-campusvegandiningoptions

NationalPollResults

COLLEGESURVEY:

WhatwillVegansandVegetariansEat?

&BEANS

QuickEasy

JamaicanItalCuisineCookingwithSpringGreens

Vegan Microsave Cookbook($16.95) by ChefNancy Berkoff, RD. This 288-page cookbookcontains 165 recipes, some taking less than10 minutes. It also includes information forconverting traditional recipes to the microwave,microwave baking and desserts, breakfasts, andrecipes for holidays and parties.


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Vegetarian Teaching MaterialsSome o the brochures below are available at www.vrg.org.I you dont have access to the Internet, send requestswith appropriate size SASE (sel-addressed, stampedenvelope) or payment to Te Vegetarian Resource Group,P.O. Box 1463, Baltimore, MD 21203.

I love Animals and Broccoli Coloring Book:Tis (8x 11) 8-page booklet or 3- to 7-year-olds encourageshealthy eating. One copy: Send 4 first-class stamps. For aquantity, please send a donation. (Coloring Book LessonPlan by Humane Education Committee: Send 2 first-classstamps.)

El Arco Iris Vegetariano Coloring Book (Spanish): Tis(8 x 11) 8-page booklet or 3- to 7-year-olds encour-ages healthy eating. Fruits and vegetables are divided by

color on each page. One copy: Send 4 first-class stamps.For a quantity, please send a donation.

Vegetarianism in a Nutshell Handout:Basic inorma-tion about vegetarianism plus quick recipes. Send SASEor one. o receive a quantity o these, send a donationor postage.

Spanish Brochures: We have two brochures written

in Spanish. Send an SASE with 2 first-class stamps ora copy o each brochure. o receive a quantity o thesebrochures, send a donation or postage.

My Vegan Plate:Send SASE with 2 first class stamps.For a quantity, please send a donation.

Vegetarian Nutrition for Teenagers: Brochure by ReedMangels, PhD, RD. For one send an SASE; quantity 15cents each, plus $5 shipping.

Vegan Diets in a Nutshell:Brochure by Reed Mangels,PhD, RD. For one send an SASE; quantity 15 cents each,

plus $5 shipping.

Vegan Nutrition in Pregnancy and Childhood:Bro-

chure by Reed Mangels, PhD, RD, and Katie Kavanagh-Prochaska, RD. For one send an SASE; quantity 15 centseach, plus $5 shipping.

Save our Water - the Vegetarian Way:Brochure ex-plains how the largest user o resh water is the livestockindustry, as well as why you should eat a vegetarian/

vegan diet. For one send an SASE; quantity 15 cents each,plus $5 shipping.

VRGs affinity Visa Platinum Rewards credit card is

now available!

When a cardholder activates the card, VRG receives

$50. Then for the life of the program, VRG will receive a

portion of every dollar that each cardholder charges. The

VRG Visa Platinum Rewards card offers qualified card-

holders exceptional benefits including no annual fee, a

low APR, and reward points for shopping at participat-

ing merchants. View frequently asked questions on our

website at www.vrg.org/credit_faqs.php. Add your support with every purchase when you use

The VRG Visa Platinum Rewards card. To apply, see:www.cardpartner.com/app/vrg

A Healthy Lifestyle You Can Bank On

Did you know that all of these people haveadvocated vegetarianism?

Leonardo Da Vinci Leo Tolstoy GeorgeBernard Shaw Mahatma Gandhi IssacBashevis Singer Albert Einstein JamesCromwell Ellen DeGeneres K.D. LangClara Barton Paul McCartney....and did

you know that Benjamin Franklinate tofu?

See our catalog in thishandout for books andadditional resources!


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What is The Vegetarian Resource Group?For more than 30 years, he Vegetarian Resource Group (VRG) has made it easier to be vegetarian and vegan byassisting businesses, health proessionals, ood services, and consumers. Our dietitians and researchers answer yourquestions with scientiic and practical inormation. See www.vrg.org,which helps over 200,000 people per month.VRG is a non-proit organization. Financial support comes primarily rom memberships, contributions, bequests,and book sales.

Vegetarian Journal: This quarterly magazine is one ofthe benefits our members enjoy. Readers receive practical tipsfor vegetarian meal planning, articles relevant to vegetariannutrition, vegan recipes, and natural food product reviews.The Journal discusses the various aspects of a vegetariandiet, including health, environmental, ethical, and economicconsiderations. Nutrition articles are reviewed by a registereddietitian or medical doctor.

Production of Materials: We develop books and brochuresfor consumers, health providers, and teachers. See the en-

closed catalog or visit .

Outreach to Health Professionals and Educators:Wehave had booths and/or given presentations at the annualmeetings of the National Education Association, the Ameri-can Academy of Family Physicians, the Academy of Nutritionand Dietetics, and more. Suzanne Havala-Hobbs, DrPH,RD, one of our nutrition consultants, was past primaryauthor of the American Dietetic Association position paperon vegetarianism. Our nutrition advisor Reed Mangels, PhD,RD, is author of The U.S. Department of Agriculture Nutri-Topics bibliography on vegetarianism, vegetarian chapters innutrition textbooks, and professional papers. Assistance to businesses and food services:We pro-duce Vegetarian Journals Foodservice Update articles for in-stitutional use as well as ingredient guides. We have exhibitedat the Natural Products Expo and at the annual meetings ofthe American School Food Service Association. In addition,

we hosted a booth at the National Restaurant Associationmeeting, which is attended by 75,000 owners, employees,chefs, media, and others. This is a great way to have impacton the food being served by restaurants and food services. VRG has collaborated with the National Meals on WheelsFoundation to create an alternative meatless menu, which canbe used for meal preparation for senior centers. We have also

worked with several supermarket chains to create vegetarianbrochures. If a store near you would like one of our dietitians

to assist with planning their nutrition education and market-ing concerning vegetarian products, they may contact us at(410) 366-8343.

Research:We gather and disseminate information onmany topics related to vegetarianism. One of our projectshas been polling to gauge the number of vegetarians in theUnited States. We have also published a review of scientificstudies done on raw foods diets. See our detailed data onThe Market for Vegetarian Foods, which has been used bynumerous food companies that are developing new products

and by vegetarian companies seeking capital to cover start-upcosts. Visit for these articles.

Scholarships:Due to a generous donor, The VRG annu-ally awards two $5,000 scholarships to high school seniors

who have promoted vegetarianism in their schools and/orcommunities. Visit for application informa-tion or to read about past recipients.

Testimony:When government regulations come up forreview, such as school food lunch and W.I.C., our expertssubmit a vegetarian perpsective and suggestions.

www.vrg.org: Our website, offers an abundance of nutri-tion information, recipes, diabetic menus, listings of vegetar-ian restaurants in the U.S., poll results, food service informa-tion, and much more. You can also sign up for our e-mailnewsletter and/or the VRG Parents e-mail list at www.vrg.org.

Local Outreach:VRG volunteers have spoken and dis-tributed material about vegetarianism in California, Florida,Illinois, Maryland, Massachusetts, Texas, and elsewherethroughout the country.

Volunteers: If you would like to volunteer or intern, con-tact us at (410) 366-8343 or at [email protected]. Be sure to stateyour interests and background.

Without your membership and generous support, none ofTe Vegetarian Resource Group projects would be possible!

Donate at www.vrg.org/donate


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Join TheVegetarian Resource Group!Support our outreach and receiveVegetarian Journalfor a year!

For$25,you will get a basic membership and a years subscription to the quarterly Vegetarian Journal.

For a$30membership, we will send you the quarterly Vegetarian Journaland a copy o Vegan Handbook.Tis excellent 256-page book eatures over 200 great-tasting recipes covering the basics, eeding children,holiday cooking, breakast ideas, international cuisine, desserts, and much more. You will also find a

vegan meal plan, a one-week vegan menu, a 30-day menu or those who dont like to cook, as well as acollection o terrific articles rom previous issues o Vegetarian Journal on topics such as A SeniorsGuide to Good Nutrition, Vegetarian History, A Shoppers Guide to Leather Alternatives, Vegan Sourceso Omega-3 Fatty Acids, Weightlifing on a Vegan Diet, A Week o Vegan Diabetic Menus, Raw Foods Diets,Vegetable Gardening, plus more.

For $50,you will receive the subscription to the quarterly Vegetarian Journaland a copy o Vegan Handbook,but you will also receive a copy o Meatless Meals or Working PeopleQuick and Easy Vegetarian Recipes.

Send this orm and a check or your level o support to Te Vegetarian ResourceGroup, P.O. Box 1463, Baltimore, MD 21203. Call (410) 366-8343,

e-mail [email protected], or order online at: www.vrg.org/catalog(to subscribe, click on Vegetarian Journal; to order books, click on books.)

Yes!I want to become a member o VRG!

Name:

Address:

Zip Code

Phone:

Check Desired Membership Level:

Member ($25) Contributor ($30)

Supporter ($50) Lie Member ($500)Please check i this is a renewal

City/State:

Please note:In Canada and Mexico, pay $35or 1 year. In other oreign countries, pay $45or 1 year subscription

to cover additional postage and handling costs. Outside USA, pay by money order in US $ or by credit card.

For more info about VRG, visit www.vrg.org

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