The New Becoming Vegetarian: The Essential Guide to a Healthy Vegetarian Diet
The New Becoming Vegetarian provides practical tools to help you make food choices that promote optimal health. In this new edition, you'll find the latest information on protein, calcium, iron, good fats, vitamins (including B[subscript 12]), protective phytochemicals, and more -- and you'll learn how to get these nutrients in a well-balanced vegetarian diet.
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Since it was first published ten years ago, Becoming Vegetarian has become the standard for complete nutrition information with regard to a vegetarian diet. In this new edition, you'll find the latest information on protein, calcium, iron, good fats, vitamins (including B12, protective phytochemicals, and more; and you'll learn how to get these nutrients in a well-balanced vegetarian diet. Designed to help you make informed food choices that promote optimal health, included is a vegetarian food guide and over 50 easy recipes with contributions from chefs Joseph Forest, Ron Pickarski, Joanne Stepaniak, and Yves Potvin (Yves Veggie Cuisine).
AcknowledgementsviIntroductionviii1.Why Be Vegetarian?12.Maximizing the Vegetarian Advantage153.Power from Plants...legumes, nuts, and seeds494.Bone Boosters...milks, greens, and other calcium champions895.Energy Plus...goodness from grains1196.Perfect Protectors...vegetables and fruits1377.Fat Feuds...who's winning?1558.Fine-Tuning the Vegetarian Diet...vitamin B[subscript 12]1779.Designing the Diet... the vegetarian food guide19110.Vegetarian for Life205Part 1Pregnancy and Lactation206Part 2Infancy (Birth to Two Years)217Part 3Childhood (Two to Twelve)230Part 4Focus on Teens (Thirteen and Over)242Part 5The Prime of Life (Fifty Years Plus)24711.Vegetarian Victory over Weight25512.Vegetarian Diplomacy26913.From Market to Meals29114.Recipes...simple treasures299AppendixDietary Reference Intakes for Vitamins and Minerals353Index363
