What foods do lacto-vegetarians eat?

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

Can my kids and I get enough protein if we go vegetarian?

It is very easy, if one eats a reasonably varied diet, to get a lot of protein. Milk is a complete protein, which means that it contains all the essential amino acids. Other foods, such as beans, cereals, soy products, fruits, and vegetables, provide varying amounts of amino acids. Meat substitutes made with high-quality plant protein are now widely available in supermarkets and health food stores.

How can I get a substantial and satisfying meal as a vegetarian?

Whole grains, beans, vegetables, and fruits contain complex carbohydrates that provide optimal energy and a feeling of satisfaction. When adjusting to the vegetarian diet, it is best to substitute high-quality vegetarian protein for the meat portion of the meal. Make a list of hearty and nutritious vegetarian foods that you like and rotate them in your diet. Use ready-made 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 a variety of ethnic preferences: low-fat and special diets, vegetarian teens, entertainment needs, quick and easy recipes for those on the go, gourmet meals, etc. We recommend the vegetarian creations from SK Publications. This book was developed with new vegetarians and seasoned vegetarian cooks in mind. It has great kitchen-proven 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. An excess of protein, which is common in western meat-centric diets, can put pressure on 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 dependence on natural grains and vegetables, which in turn reduces the risks of colon cancer and diverticulosis.

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

An 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 man is 50%. The risk of death from heart attack for an American man who does not eat meat is 15%. (Source: Journal of the American Medical Association, 215; 1617, 1971)