TYPICAL Q AND A ON VEGETARIANISM
Why do people become vegetarians?
There are a variety of reasons. Many people switch to vegetarian diet weight loss and improved health. Some are concerned about the safety of meat especially after outbreaks of JE, salmonella, e-coli, etc. Others feel that it is a moral or spiritual issue. Some individuals deplore the environment and world hunger. A few just don’t like meat. For many vegetarians it is a combination of issues.
Aren’t vegetarians frail and weak?
No, that one is a myth. Former champion body builder, Bill Pearl is a vegetarian. So is the legendary 6’8”, 320 lb. wrestler, ‘Killer Kowalski; fitness guru, Jack La lanne; Olympic gold medallist Edwin Moses and six time Ironman Triathlon winner, Dave Scott, just to name a few. Burly vegetarians from the animal kingdom include bulls, elephants, horses, rhinos and gorillas. (Try telling one of the these guys that you can’t get big and strong eating leaves and twigs.)
What are the health benefits of a vegetarian diet?
Vegetarian diets are lower in saturated fats, cholesterol, and animal protein. They are also high in folate, anti – oxidant vitamins like C and E, carotenoids and phytochemicals. Overall, vegetarians have substantially reduced risks for obesity, heart disease, high blood pressure, diabetes mellitus, osteoporosis and some forms of cancer – particularly lung and colon cancer. Vegetarian diets that are low in saturated fats have been successfully used to reverse coronary artery disease.
Do vegetarians need special vitamins and supplements?
In most cases they don’t. A well- rounded vegetarian diet that includes a variety of foods usually meets all nutritional requirements. One possible exception would be vitamin B-12 which is found only in animal products. Vegetarians who limit dairy products may also want to pay special attention to getting enough calcium. Good calcium sources for vegetarians include: tau foo, beans, dried figs, collard greens, blackstrap molasses and calcium fortified orange juice or soy milk.
Is it possible to get enough protein on a vegetarian diet?
Absolutely! It is actually difficult to become protein deficient unless you quit eating all together. Just about all un refined foods contain significant amounts of protein. Potatoes are 11% protein, oranges 8%, beans 26%, and tau foon 34%. In fact, people have been known to grow at astounding rates (doubling their body size in only six months) on a diet of only 5 % protein. These people are infants and they do it during the first six months of life, fueled by mother’s milk, which contains just 5% protein.
How much protein do I need, anyway?
The recommended Dietary Allowance (RDA) for protein is 0.8 grams a day per kilogram of body weight. Athletes may require more protein, but the amount is small (1.0 to 1.5 grams per kilogram of body weight), an amount easily obtainable from a vegetarian diet. Excess protein consumption can cause a variety of problems including bone mineral loss, kidney damage and dehydration. Your body can only use so much protein, the excess is either broken down through oxidation, placing an enormous strain on the kidneys, or it is stored as body fat. Neither option is particularly desirable.
How do you make a transition to a vegetarian diet?
That depends on the individual. Some people just decide do it and never look back. Others make gradual changes to their diets. They may start by having one or two meatless meals a day just to try it out. Some people set aside one or two days a week to go ‘veggie’, or even one day a week to meat. Yet others contemplate on the moral and ethical side of killing animals for food.
What if you live with a family of meat eaters?
This isn’t as tricky as it sounds. It is possible for vegetarians and meat eaters to coexist peacefully at the same dinner table. Many dishes are a combination of vegetable, grains and meat. The idea is to serve the various elements separately or to serve the meat last.
What do vegetarians do about travel and social functions?
Almost all major airlines have vegetarian meals available but you need to request for them at the time of making your reservation. At catered events like weddings and parties you may want to mention beforehand your dietary preference to your host so that the caterers could meet your requirements. For an important business lunch in an unfamiliar restaurant, a timely phone call inquiring about the menu options can help put you at ease. You can offer to contribute a dish dinner party or family gathering. This way you are assured of something good to eat.
