Some Statistics To Make You Think About Becoming A Vegetarian

The modern diet that relies heavily on meat and animal products is both unhealthy and wasteful of the earth's resources. By becoming a vegetarian you can contribute to the preservation of scarce resources and enjoy a healthier diet.

Meat and dairy production is a large scale industry that consumes vast amounts of grain and soy beans. Great tracts of forest have been cut down to provide grazing land for cattle contributing to the problem of global warming.

This resource hungry industry provides more food for the rich world than ever before. Yet many people go hungry while we in the rich industrialized world suffer from a whole range of diseases that are caused by eating too much meat and animal fat.

An estimated 800 million people live in the shadow of hunger. World hunger is increasing at a rate of 4 million a year.

If all the farm produce that is used to feed animals was used to feed people a vegetarian diet then no one in the world would need to be hungry. It takes 7.5 pounds of animal feed to produce 1 pound an pork and 5 pounds to produce 1 pound of chicken.

The American pork industry consumed 1.08 billion bushels of corn in 2004 and 265 million bushels of soybeans. This creates competition between humans and animals.

When we factor in the use of fossil fuels in the livestock industry for heating, lighting and transportation then the modern meat based diet begins to look totally unsustainable.

It takes one sixth of an acre of land to produce enough food for a vegan but more than three acres to feed a meat eater.

The high price of meat has encouraged many farmers in poor countries to shift away from their traditional crops that provided a largely vegetarian diet. They are increasingly producing livestock that they can sell to richer countries. Two-thirds of the grain that is exported from America goes to feed livestock.

Fishing does not use up grain. But it does not really provide a sustainable alternative to meat. Most of the world's major fisheries are in decline because of over fishing.

Fish farming is as costly in terms of feed as other forms of livestock farming. It takes 5 pounds of feed to produce a pound of fish.

The only real alternative to this waste of resources is for vegetarianism to become the diet of more people. A vegetarian is taking a stand against the wasteful use of resources.

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Is A Vegetarian Diet Safe For My Child?

If you are already a vegetarian or are planning to become a vegetarian and have children you may be concerned about whether a child can get enough nutrients on a vegetarian diet. It is commonly thought that a growing child needs meat and that children should not be vegetarian.

This is a fallacy. A child can eat a balanced vegetarian diet that provides all the nutrients needed for healthy growth. All that is required is some knowledge and planning on your part.

The main problem that emerges with a vegetarian diet where children are concerned is the same as with any other diet. Children's appetites are small in comparison to those of adults but their nutritional needs are high.

Children need small, frequent meals. Those meals need to be packed with nutrients. Otherwise they are just eating empty calories that can lead to obesity and other health problems.

Children are hungry when they come in from school for very good reasons. They are highly active and need to eat something right then and there. You should aim to keep a range of vegetarian snack ready.

Peanut butter on a slice of whole meal bread is ideal. It contains protein in the bread and the peanuts, which are both also a good source of zinc and calcium. If you select a brand of peanut butter that does not have sugar added to it this is healthy vegetarian snack.

Children are often reluctant to eat vegetables. They often seem too much like hard work to a small child. But few children will refuse a raw carrot cut up into sticks or grated carrot.

Pulses and grains are often unpalatable to children. But they can be mashed and formed into burgers that children love. Tomato sauce is always a favorite but avoid commercial sauces that have sugar added.

When you need to make children's food sweet use honey, unrefined sugar or pureed fruit. If a child does not become accustomed to sweet food it will not crave for the high levels of sugar that are found in many processed foods.

Iron is an important nutrient. In a vegetarian diet it is often derived from whole grains and leafy green vegetables. Where children are concerned it is often a good idea to include eggs in a vegetarian diet. They are a good source of iron.

Dairy produce such as milk, butter and cheese are valuable to the vegetarian child. Milk and cheese contain calcium, while butter contains essential fatty acids.

If your child cannot tolerate cow's milk then try goat's or sheep's milk which are often more digestible. The vegetarian child needs these sources of animal protein far more than an adult vegetarian.

It is not wise for a child to eat an entirely vegan diet. A child's body is still growing and it needs these animal products. If you source your eggs and dairy produce from farms that have high animal welfare standards then you need have no moral qualms.

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What Is Vegetarian Cheese?

Cheese is often thought to be the ideal vegetarian food. It is frequently served as the only vegetarian choice on less imaginative menus.

But there are draw backs to regular cheese. Firstly, it is usually made with rennet. Rennet is an enzyme found in the stomachs of calves. So regular cheese is not a completely vegetarian product.

Some of the better retailers sell rennet-free cheese. It can be hard to find. You have to read the label carefully to check that cheese is rennet-free if you want a thoroughly vegetarian cheese.

The second problem is with the milk itself. Many vegetarians object to milk because cows are kept in intensive conditions and forced to calve every year so that they continue to produce milk. The unwanted male calves are shot at birth or kept for raising to produce veal. Even non- vegetarians have ethical objections to the nature of the dairy industry.

Many people, especially children, have health problems with milk. They may be lactose intolerant or concerned about their cholesterol levels. The modern diet tends to be high in dairy products and hence in animal fats that raise cholesterol.

But cheese is a favorite comfort food. It would be hard to give it up altogether. Are there vegetarian cheese alternatives to milk-based cheese?

Yes, there are. There are cheese-like soya products and there is cheese which is made from yeast.

Both these kinds of vegetarian cheese are lactose-free, free of saturated fat and will not raise cholesterol levels. Vegetarian cheese of either kind is the ideal product for those who are lactose intolerant or have been advised to follow a diet that is low in saturated fat because their cholesterol level is too high. Vegetarian cheese that is specially formulated to suit children's tastes can be purchased. Whether you choose soya cheese or cheese it is possible to make most of your favorite recipes with vegetarian cheese.

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The Difference Between Vegan & Vegetarian

Whether you are preparing meals for someone else or thinking about changing your own diet you need to know the difference between a vegetarian and a vegan. Put simply, a vegetarian is someone who does not eat meat or fish and a vegan is someone who eats no animal products at all.

There are, of course, people who eat meat and fish occasionally. They may be in the process of changing to a full vegetarian diet or concerned to reduce their intake of saturated fat. They might be considered as semi-vegetarians.

Some vegetarians will consume milk and dairy products but will not eat eggs. They are often called lacto-vegetarians. They would be vegans except that they include milk in their diet.

Other vegetarians avoid milk, but will eat eggs. They are ovo-vegetarians. They would be vegans if they did not consume eggs.

At some points many vegetarians may pass through one or other of these stages if they are moving towards a fully vegan diet. A vegan avoids all animal products even in clothing. Some vegans will not even eat honey or yeast.

All these dietary preferences should be respected as valid life-style choices. The dietary preferences of your diners should be seen as a challenge rather than a chore.

It is possible to ensure a nutritious diet for an adult by following any of these plans. For a full vegan protein should come from pulses and grains combined in interesting combinations. Vegetarians will eat these dishes too. If you provide a variety of dishes your diners can make their own choices.

If you want to make the change to a fully vegan diet yourself it is best to begin with a gradual change. First work towards a vegetarian diet and then slowly move towards a vegan diet. Try not to be too hung up on the categories of vegan or vegetarian. Feel you way and enjoy getting the know the potential of the full vegetarian through to vegan spectrum.

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Why Switch To Vegetarianism

If you’ve eaten meat and animal products your whole life, you might think, why switch to a vegetarian diet? You’ve lived your whole life eating eggs, hamburgers, hot dogs, and poultry, so why switch now?

There could be many reasons to switch. Start by looking in the mirror. Are you at a healthy weight? Do you look and feel good most of the time? Do you wake up energized? Or do you wake up tired and sluggish?

How is your general health? Is your blood pressure within a healthy range? Are your cholesterol and blood sugar ranges normal? If they’re not, consider what you’re eating on a daily basis.

How do you feel after eating? Do you feel energized, as if you’ve fed your body what it needs? Or are you tired and dragged out? Do you often need a nap after eating? Is that what food is supposed to do for us, make us tired and sleepy?

Not really. Food should nourish and feed the body and leave us energized and refreshed. The human body is a machine and needs fuel that keeps it running in peak condition. When we’re fat, with high blood pressure, Type II diabetes, high cholesterol and other unhealthy conditions, it’s like a car engine that hasn’t been tuned or isn’t running on the optimal type of gasoline it needs to run efficiently. Your body is the same way. It needs the right kind of fuel to run at peak efficiency, and when you’re eating high-fat meat, or meat that’s been fed antibiotics throughout its life, that’s simply not the kind of fuel the human body evolved to run on.

Try eating vegetarian for a week or a month. See if you don’t feel different, more mentally acute and more physically fit and energized. At least reverse the portion sizes you’ve been eating, and make meat more of a side dish, if you can’t stop eating meat altogether. Even that change can make a big difference in your overall health and well-being.

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Variety In Your New Vegetarian Diet

You’ve weighed your options carefully, studied the pros and the cons, and decided that the vegetarian lifestyle is right for you. But where do you start making the changes? Do you go ‘cold turkey?’ Do you adopt a more gradual approach to transitioning to vegetarianism? However you choose to make the change, you can begin to achieve the health benefits of vegetarianism by significantly cutting down on the amount of meats consumed, and making vegetables, fruits, legumes, and whole grains the focus of your meals.

Choose whole-grain products like whole wheat bread and flour, instead of refined or white grains. Eat a wide variety of foods, and don’t be afraid to try vegetables, fruits, grains, breads, nuts, or seeds that you’ve never tried before. Experiment and explore! You may discover a new favorite or two, and learn fresh new ways to liven up more traditional vegetarian dishes. Many vegetarian foods can be found in any grocery store. Specialty food stores may carry some of the more uncommon items, as well as many vegetarian convenience foods. When shopping for food, plan ahead, shop with a list and read food labels. And if you decide to eat dairy products, choose non-fat or low-fat varieties, and limit your egg intake to 3-4 yolks per week.

Becoming a vegetarian can be as easy as you choose to make it. Whether you enjoy preparing delectable, delicious meals or choose quick and easy ones, vegetarian meals can be very satisfying. If you get in the habit of keeping the following on hand, meal preparation time will become a snap:

• Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal, whole-grain breads and crackers, such as rye, whole wheat, and mixed grain and other grains such as barley and bulgur wheat


• Canned beans, such as pinto, black beans, and garbanzo beans


• Rice (including brown, wild, etc.) and pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies


• Vegetarian soups like lentil, navy bean, or minestrone


• A wide variety of plain frozen vegetables, and canned and frozen fruit


• Fortified soymilks and soy cheeses, should you choose to not eat dairy


• A wide variety of fresh fruits and vegetables, which should be the core of any diet

As you learn to experiment with foods and learn that a meatless diet doesn’t have to lack variety, you’ll find your decision for vegetarianism was not only wise, but easy and fun come mealtime.

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Remembering The Reasons For A Vegetarian Season

Christmas is a season of peace, love and harmony. It’s a time that brings families and friends together to reconnect and find comfort and happiness being together. It’s also about respect for fellow man, appreciating and embracing one another’s differences. Take some time over the holiday season to reflect on the reasons for your choice to become vegetarian, and enforce your commitment and dedication to the vegetarian lifestyle. What reason, or reasons, helped you decide that vegetarianism was the right choice for you?

Was it Economic? A meat-based diet can be very expensive. Fresh produce bought in season can be very affordable, and can be prepared (dried, canned, frozen) so that it can be enjoyed later in the season.

Was it Ethical? Did you choose not to eat meat because of the meat processing techniques are incredibly cruel to animals? Do some research on the internet or the library, visit the PETA website, and you’re very likely to find more credible reasoning that affirms your choice.

Was it Environmental? A vegetarian lifestyle is more environmentally friendly – large ranching operations cause topsoil erosion, coyotes and other natural predators are destroyed routinely to protect herds of cows which are only slaughtered anyway later on, and commercial fishing operations are damaging the ocean’s ecosystems.

Was it to Improve Your Health? Eating a vegetarian diet has been shown to be a very healthy lifestyle, as it helps fight heart disease, reduces cancer risks, lowers cholesterol, helps lower blood sugar and reverse the effects of diabetes, lowers the obesity risk, and reduces the risk of osteoporosis, as meat consumption has been shown to promote bone loss. And remember: just because it’s Christmas, it doesn’t mean you can’t enjoy many of the same wonderful holiday treats you’ve become accustomed to, as long as they are prepared with your vegetarian lifestyle in mind. Breads, cookies prepared with vegetable shortening, egg substitutes, whole grain flours and soymilks, numerous choices for vegetable dishes and salads can all be enjoyed by both vegetarians and non-vegetarians alike during the holiday! So remember the reason for the season, reaffirm your reasoning for your life choice, and be proud of it, and of yourself.

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