Why Choose Vegetarian?

Why Choose Vegetarian?

http://www.chooseveggie.com/default.asp?id=920

The reasons for choosing vegetarian include health
concerns, moral convictions, environmentalism,
religious beliefs, economics, and taste preferences.
Regardless of motivation, more people than ever before
are choosing vegetarian meals or completely
eliminating animal products from their diet.

According to surveys conducted for the National
Restaurant Association, on any given day about 20% of
people look for a restaurant with vegetarian options,
and nearly 15% of U.S. college students select a
vegetarian option in their dining halls. The
Pentagon's Combat Feeding Program's surveys of Marines
and other GIs prompted it to begin offering more
vegetarian entrees in the prepackaged field food known
as Meals Ready to Eat or MREs. Astronauts have also
demanded for more vegetarian MREs for space missions.
In response to growing public demand, the number of
vegetarian options offered in grocery stores and
restaurants is also on the rise, making it easier than
ever to eat plant-based foods. The following is a look
at the major benefits of choosing vegetarian that may
appeal to you.

Your Health!

If the nutritional quality of a particular diet is
measured by its ability to promote health and
longevity, then it is clear that many Americans are
headed in the wrong direction. According to former
Surgeon General C. Everett Koop, almost 70% of
Americans are dying from ailments associated with
their diets. So, what should Americans eat? Scientific
evidence shows that the most effective diet for
prevention of chronic diseases and obesity consists of
vegetables, fruits, whole grains, and legumes. In
other words, a vegetarian diet.

A vegetarian lifestyle can reduce the risk of heart
disease, high blood pressure, some forms of cancer,
and obesity. Vegetarians also need not worry about
harmful bacteria such as listeria, salmonella, and mad
cow disease, otherwise known as Creutzfeldt-Jakob
Disease. Scientific evidence also suggests that a
plant-based diet may offer a double benefit. People
following a vegetarian or vegan diet naturally avoid
substances such as saturated fat and cholesterol, both
of which contribute to heart disease and cancer, while
consuming more protective substances than their
meat-eating counterparts, such as phytochemicals,
fiber, bioflavinoids, carotenoids, retinols,
isoflavones, and lycopene.

Heart Disease

Several studies have shown that vegetarians are much
less likely than non-vegetarians to die from heart
disease, which is the leading killer of men and women
in the United States. While almost one of every two
Americans will die from heart disease, the risk of
heart disease in China is only about 5%. According to
Chinese researcher Dr. Kam Woo of the University of
Hong Kong, when Chinese people move to Western cities
and abandon the traditional plant-based diet for more
meat and dairy products, their arteries start to make
changes that herald heart disease.

Fortunately, almost everyone can reduce the risk of
heart disease by making food choices that minimize
daily intakes of cholesterol, saturated fat, and total
fat. Dairy products supply about 1/3 of the saturated
fat in typical American diets, and red meat supplies
another 1/3, with poultry and fish adding the next
highest amounts. Since plants contain no cholesterol,
switching to a low-fat vegetarian diet could
significantly reduce the risk of heart attack (so long
as consumption of dairy products does not increase),
and switching to a vegan diet eliminates cholesterol
intake altogether and drastically reduces saturated
fat. Scientists have also found that Omega-3 fatty
acids can reduce the level of triglycerides in blood,
which play a role in heart disease. Omega-3 fatty
acids are needed in very small amounts by the body and
are available in green leafy vegetables, fruits, and
beans.

"Human beings are not natural carnivores. When we kill
animals to eat them, they end up killing us because
their flesh which contains cholesterol and saturated
fat, was never intended for human beings, who are
natural herbivores." William C. Roberts, M.D.,
Editor-in-Chief of the American Journal of Cardiology.

Cancer

Recently, the American Institute for Cancer Research
and the World Cancer Research Fund commissioned a
review of the literature on diet and cancer, and asked
experts to devise recommendations suitable for all
societies. The report concluded that inappropriate
diets are responsible for around 1/3 of all cancer
deaths. The experts looked specifically at vegetarian
diets and cancer, and demonstrated that vegetarians
have decreased incidence of several kinds of cancer
including cancer of the mouth, lungs, stomach, colon,
and rectum. This was attributed to both the exclusion
of meat and the increased intake of plant foods.

Interestingly, the recommendations set forth by the
American Cancer Society are more specific and tougher
than those currently presented by the federal
government. Some experts attribute differences in the
recommendations to the pressures that are brought to
bear on the government by groups that could be hurt
financially, i.e. the meat and dairy industries. Dr.
Meir Stampfer, a professor of epidemiology and
nutrition at the Harvard School of Public Health, said
that the American Cancer Society, unlike the federal
government, "is in a position to make guidelines based
more strictly on science" while the government "is
subject to economic pressures as well as scientific
pressure."

Diabetes

Diabetes affects 15.7 million people in the United
States (5.9% of the population). Diabetes, for which
there is no cure, causes blindness, kidney disease,
nerve disease (and subsequent amputation), and heart
disease and stroke. The most common form of diabetes,
Type 2, accounts for 90-95% of diabetes sufferers. Yet
even this silent killer can be checked by a
plant-based diet, which has proved effective in
reducing or eliminating the need for medicine in
patients with diabetes, even without exercise or
calorie limits. If you have diabetes, talk with your
doctor before making dietary changes.

Weight Control

Being overweight is an important risk factor for many
life-threatening diseases, including cancer, heart
disease, and diabetes. Unlike high protein diets that
place individuals at an increased risk for kidney
disease and osteoporosis, or calorie-restricting diets
that cause feelings of deprivation and can slow down
the body's metabolism, a balanced, low-fat,
vegetarian/vegan diet is a safe, permanent way to
maintain a healthy weight.

The myth says that foods like pasta, bread, potatoes,
and rice are fattening, but in reality
carbohydrate-rich foods such as these are perfect for
permanent weight control, as 23% of calories from
carbohydrates are burned in the process of energy
conversion and storage (digestion). Although
carbohydrates have almost the same number of calories
per gram as protein, foods that are high in protein,
particularly animal products, are usually higher in
fat. Even "lean" cuts of meat have much more fat than
a healthy body needs. Animal products also lack fiber,
which helps make foods more satisfying without adding
calories.

The Environment
"The way that we breed animals for food is a threat to
the planet. It pollutes our environment while
consuming huge amounts of water, grain, petroleum,
pesticides, and drugs. The results are disastrous."
David Brubaker, Project Director, The Center for a
Livable Future-John Hopkins School of Public Health,
Baltimore, MD.

Water Use

Water is fast becoming a scarce resource. Like other
parts of the world, the U.S. is running a fresh water
deficit -- we pump more water out of aquifers each
year than rain can replenish (Time). While water
conservation efforts almost always focus on reducing
domestic use, such as lawn watering, washing machines,
and long showers, more than half of all water used in
the United States is devoted to meat production.

By comparing the daily water requirements of
meat-eaters and vegetarians, the environmental
benefits of plant-based diets become clear. It has
been estimated that 2,500 gallons of water are
required to produce one pound of beef, while only 25
gallons of water are needed to produce one pound of
wheat. Astonishingly, a day's production of food for
one meat-eater takes more than 4,000 gallons of water,
compared with only 300 gallons for a total vegetarian.

Land and Grain Use

A primary reason for the high water requirement of
meat is the amount of grain consumed by livestock; it
takes more than 15 pounds of plant protein to grow 1
pound of edible meat. Not only does the grain consumed
require water, it also requires land space. To supply
a year's worth of food for a person on a meat-centered
diet requires more than three acres of land, whereas
the equivalent supply for a person on a vegetarian
diet requires only one-sixth of an acre of land.

In the U.S., 70% of all grain produced is used to feed
farm animals, a huge grain requirement because meat
production is the most inefficient way of producing
protein. One way of measuring protein production
efficiency is the number of pounds of protein derived
per acre. Soybeans produce 360 pounds of protein per
acre, while beef, for example, produces less than 40
pounds per acre of good land.

Fact: According to the Overseas Development Council,
if Americans were to reduce their meat consumption by
only 10% it would free enough grain to feed 60 million
people.

Grazing

Scientific evidence has overwhelmingly confirmed that
native ecosystems pay a steep price for the presence
of livestock. Worldwide, grazing is a major cause of
desertification -- the creation of desert-like
conditions rendering soil incapable of sustaining
natural productivity -- and has done more collective
damage to western public lands than any other single
activity. Grazing also affects wild animals directly
because livestock competes with native herbivores for
forage and often consumes the most nutritive plant
species. Fencing, a fundamental livestock management
tool, also causes problems by creating obstacles for
many native wildlife species, such as pronghorn
antelope. In addition livestock can transmit disease
to native animals, and the livestock industry
deliberately kills thousands of native predators each
year in misguided attempts to protect their livestock.

Global Climate Change

One of the greatest environmental threats facing the
planet today is the global climate change known as
global warming or the greenhouse effect. Methane is
one of the primary greenhouse gases in the Earth's
atmosphere, second only to carbon dioxide in its
contribution to the greenhouse effectand is released
to the atmosphere by domestic ruminant livestock.
Livestock now represent the largest global source of
methane production, and the concentration of methane
in the atmosphere has more than doubled in the last
200 years.

Water Pollution

Farms have now replaced factories as the biggest
polluters of America's waterways. Today's large-scale
farms can hold hundreds of thousands of hogs,
chickens, or cattle and produce huge amounts of animal
waste. These farms pump millions of pounds of manure
into waste-filled ponds euphemistically called
"lagoons." Livestock wastes contain potentially
harmful quantities of phosphorus, nitrogen, bacteria,
and feed additive residues, and drugs and chemicals
such as arsenic, selenium, copper, and zinc. These
pathogens end up in our water supply when lagoons leak
or overflow.

Animals
Every year billions of animals are raised and then
killed early in their natural life span simply to
satisfy the appetites of humans. Adding to the tragedy
of this unnecessary killing, these animals are
increasingly raised on factory-style farms, where
animals cease being pigs, chickens, and cows and
become "animal production units." Treated like
machines, they are crammed into tiny cages or crowded
pens, and undergo painful mutilations and surgical
procedures performed without anesthetic, all so that
farmers can maximize production.

Cows

About half of the 10 million milking cows in the
United States are kept in some type of confinement
system. Dairy cows are forced to produce 10-20 times
the natural amount of milk they would need to suckle
their calves. This intensive production of milk is
extremely stressful, and dairy cattle "burn out" at a
much younger age than their normal life span. Up to
33% suffer painful udder infections. To continue
producing milk, a cow must have a calf each year. So
that the milk can be sold for human consumption,
calves are immediately removed from their mothers and
become "replacements" for burned out dairy cows or are
slaughtered for veal.

Whether raised on range, feed lot, or dairy, when
large enough or no longer useful to the industry,
dairy cows and cattle raised for beef are crammed into
metal trucks and taken to slaughter. On the way to the
slaughterhouse cattle may travel for hours in
sweltering temperatures with no access to water.
Animals that become debilitated and unable to stand
because of broken legs or illness are called "downers"
by the meat industry. Downers are electrically
prodded, dragged in to slaughter with chains, or left
to die without food or water.

Pigs

Each year in the United States more than 85 million
pigs are raised on factory farms and slaughtered for
human consumption. Factory-farmed pigs are raised in
crowded pens enclosed inside huge barns; the air in
these barns is filled with eye- and lung-burning
ammonia created from the waste collected below the
floors. The breeding sows spend their lives in metal
crates so small that they cannot even turn around.
Denied adequate space and freedom of movement, these
sows often develop stereotypic behavior. Stereotypic
behavior consists of repetitive movements that serve
no practical purpose, such as head bobbing, jaw
smacking, and rail biting, actions similar to
behaviors witnessed in mentally ill humans.

Chickens

Every year approximately 10 billion chickens are
raised and slaughtered for human consumption in the
United States while another 250 million egg-laying
hens are confined to "battery" cages roughly 16 by 18
inches wide that hold five or six birds. Crowded and
unable to express natural behavior, chickens begin to
peck each other excessively. The farmers' solution,
instead of providing adequate space for the chickens,
is to have them "debeaked" by cutting off the
sensitive top portion of the beak. Chickens raised for
consumption have been genetically altered to grow
abnormally large. As a result many of the bones of
broiler chickens are unable to support the weight of
their muscle tissue, causing them to hobble in pain or
become totally crippled. When laying hens' egg
production slows down, farmers use "forced molting"
which starves hens and denies them water for several
days to shock them into a new laying cycle. Male
chicks -- by-products of laying hen production -- are
thrown into plastic bags to slowly suffocate or tossed
into a grinder and made into animal feed.

"Complete confinement of laying chickens is the rule,
rather than the exception, in today's modern poultry
science." The Science of Animal Husbandry fifth
edition.

"No one assumes the pig wants to die. It would avoid
slaughter if it could. It feels the desire to live and
the pain of its sorrow in being killed just as humans
do; the only difference is that it cannot say so in
words." Jeffery Moussaieff Masson, When Elephants
Weep.

Farm Animals and Anti-Cruelty Laws

The Animal Welfare Act does not apply to animals
raised for food.
30 U.S. states have enacted laws that specifically
exempt farm animals from certain parts of the state's
anti-cruelty statutes. Thereby certain acts, no matter
how cruel, are outside the realm of legal protection
as long as the acts are deemed "accepted," "common,"
"customary," or "normal" farming practices.
The federal Humane Slaughter Act requires livestock
slaughter to "be carried out only by humane methods"
to prevent "needless suffering." These cover only
federally inspected slaughterhouses and exempt poultry
and ritual slaughter.
The Humane Slaughter Act is insufficiently enforced
and slaughterhouses are off limits to the general
public. While a USDA veterinarian inspector is present
at all federally inspected slaughterhouses, inspectors
often have a political and economic vested interest in
meat production and/or meat processing.
Convictions for cruelty to animals are infrequent and
generally limited to minimal fines. Because farms are
private property, police, law enforcement officers,
and officers associated with SPCA and humane societies
must demonstrate probable cause to obtain warrants to
search farms for evidence of abuse.
Vegetarian/Vegan Nutrition
A "Vegetarian" avoids all animal flesh, including fish
and poultry, but does eat animal products such as
eggs, milk, and cheese. A "Vegan" is a vegetarian who
does not eat animal products such as eggs or dairy
products. Both types of diets are often collectively
referred to as "vegetarian" or "plant-based" diets. As
with any diet, the key to a healthy vegetarian or
vegan diet is to eat a variety of foods, including
fruit, vegetables, whole grains, nuts, seeds, and
legumes, and to limit intake of refined foods, sweets,
and fat. The American Dietetic Association has
affirmed that appropriately planned vegetarian diets
are healthful, nutritionally adequate, and help
prevent and treat certain diseases.

Milk, Calcium, and Osteoporosis

People avoid dairy products due to milk allergies or
lactose intolerance, to avoid saturated fat,
cholesterol, hormones, and antibiotic residues, or for
ethical reasons. Whatever the motivation, a diet free
of dairy products is still able to provide plenty of
calcium and other essential nutrients.

Calcium is found in many non-dairy products, such as
leafy green vegetables, fortified orange juice and
soymilk, dried figs, and enriched wheat flour. In
fact, calcium in leafy greens is often more plentiful
and better absorbed (with the exception of spinach and
collard greens) than the calcium in dairy products,
and it contains no cholesterol or saturated fat.
Additionally, unlike dairy products, vegetables
contain beneficial phytochemicals and are loaded with
fiber.

While dairy products do contain calcium, there is no
evidence that milk consumption prevents osteoporosis,
as is so often implied by the milk industry. In fact,
there is documented evidence to the contrary. A 1998
study published by the Journal of the American Diet
Association revealed that vegan women did not have
lower bone density than vegetarian women despite the
fact that the vegan women consume no dairy products
and had lower intakes of calcium. The reason for this
may be that reducing calcium loss is more important
than calcium intake. Diets high in protein,
particularly animal protein, may increase the loss of
calcium through the urine and lead to a weakening of
the bones. It is also important to note that the
United States is a world leader in the consumption of
dairy products and yet has one of the highest rates of
osteoporosis, while countries with less dairy
consumption (China and Japan) have low rates of the
disease.

Protein and Iron

Getting enough protein on a vegetarian or vegan diet
is simple. Contrary to popular belief, vegetarians do
not need to combine foods at each meal to get
"complete protein." All foods contain different
amounts of amino acids, so by consuming a variety of
protein sources throughout the day, protein and amino
acid requirements are easily met. In fact, most
Americans consume more than twice the amount of
protein they need, which increases calcium loss and
overworks the kidneys. While iron is often associated
with meat, there are many good plant sources of iron
such as dried beans, tofu, whole grains, dark green
vegetables, dried fruits, blackstrap molasses, and
fortified breads and cereals. The absorption of iron
is greatly increased by ascorbic acid (vitamin C)
which is found in many fruits and vegetables. The iron
availability in many vegetables also increases after
being cooked for 15 minutes. Vegetarians are no more
likely to be iron deficient than non-vegetarians.

B-12

The adult recommended intake for vitamin B-12 is low,
about 1 mcg per day, but is important for maintaining
healthy blood and nerves. Vitamin B-12 is not produced
by plants or animals, but by bacteria and other
one-celled organisms. Those who consume animal
products (including eggs or dairy) get plenty of B-12
because the bacteria in the animal's digestive tracts
produce the vitamin. Vegans can easily meet their B-12
requirement by consuming foods that have been
fortified with the vitamin. Many cereals, soy milks,
soy hot dogs, tempeh burgers, and even fruit drinks
contain B-12, and most multivitamin tablets contain
it. B-12 may also be labeled as cobalamin or
cyanocobalamin, which are the chemical terms for B-12.

Soy

Another benefit of switching to a plant-based diet is
the substitution of soy protein for animal protein.
Soy protein, found in soymilk, tofu, and many meat
alternatives is a good source of all nine essential
amino acids, and is full of isoflavions, which have
been recognized for protective qualities against
breast and prostate cancer. Additionally, soy protein
appears to be beneficial for kidney health, bone
health, alleviating or reducing the undesirable
effects of menopause, and may improve cognitive
function in the elderly.

The U.S. Food and Drug Administration (FDA) has
authorized the use of food labels that advertise the
association between soy protein and reduced risk of
coronary heart disease. The FDA recommends that
consumers incorporate four servings of a least 6.25
grams of soy protein into their diet, for a total of
at least 25 grams of soy protein each day. By
substituting tofu, soymilk, and soy-based meat
alternatives for meat and dairy products, the
recommendation can be easily met.

"Animal source food is adaptive when there's not
enough food, but in a world with abundant and diverse
plant foods, animal source food is obsolete and only
causes problems." William Harris, M.D.

Getting Started and Sticking to It

Beginning a vegetarian or vegan diet is not
complicated. Some people abruptly stop eating meat.
Others begin by using a meat-alternative for one meal,
then expand that to more days a week as they become
comfortable with avoiding meat. More vegetarian and
vegan food items are available in regular supermakets,
under such brand names as Gardenburger, Boca Burger,
Yves, Morning Star Farms, and many others, making it
easier for people to go vegetarian or vegan while
still satisfying the taste buds with familiar meals.

If you try one product and don't like it, try a
different brand before giving up on meat and dairy
alternatives (see our list of favorites below). Having
trouble finding meat and dairy alternatives in your
town? You may need to make monthly trips into nearby
towns that carry the products you want (most meat
alternatives are freezable, and non-refrigerated and
unopened soy, rice, and almond milks have a long shelf
life). You can also ask your local supermarket to
stock specific items once you discover which ones you
like best. Mail-order is another option that may work
for you. Try The Mail Order Catalog (800-695-2241), or
Lumen Foods (800-256-2253 or at www.soybean.com).

Reading books on vegetarianism and subscribing to a
vegetarian publication are excellent ways to help you
stay healthy, motivated, and on track (see the
Resources section for a list of books and
subscriptions). Joining a local vegetarian group or
hosting/attending vegetarian potlucks is another way
to explore the variety of alternatives available and
to meet other people with similar interests who can
offer support and encouragement. Like breaking any
habit, the elimination of animal products from the
diet takes perseverance at first, becomes easier as
new things are discovered, and, in time, becomes a
comfortable and natural part of daily life.

Family, Friends, and Social Situations

Like any lifestyle change, your decision to begin
eating a healthier diet may lead to some difficult or
uncomfortable situations. Learning how to explain your
dietary choice to others in a non-confrontational
manner will help other people in your life adapt to
your new eating habits. Since almost every social
event involves food, there will inevitably be
situations where your diet becomes the topic of
conversation, curiosity, or confusion.

In fact, non-vegetarians may feel uncomfortable or
become defensive upon learning about your dietary
habits. While you are never obligated to defend or
explain yourself to anyone, being well informed about
the issues that surround vegetarianism or veganism
will make you feel more confident in your decision and
hence less threatened by those who may question or
even harass you about your food choices. The key is to
maintain a positive attitude and a sense of humor and
not to make others feel guilty or defensive about
eating animal products. Explaining vegetarianism in a
positive, respectful, non-threatening way allows
others to evaluate their values and lifestyle at their
own pace.

Sometimes you may feel like an inconvenience to family
and friends when invited to an event that involves
food. However, vegans and vegetarians are not the only
people who have special food needs; some people are
allergic to certain foods, others are diabetic, and
nearly everyone has foods that they simply dislike. So
encountering and dealing with different food
requirements is not uncommon to anyone. Still, it is
important that family and friends understand that it
is the animal products you are rejecting, not them.

You may feel less imposing by bringing your own food
and/or food to share to such get-togethers. Depending
on what is being served, it may also be possible for
meat and other animal products to be offered on the
side so that guests can choose how much, if any, meat
or dairy products they want in their meal. Hosting
your own get-together and serving vegetarian/vegan
food is also a great way to educate others and to make
your diet less intimidating. Many non-vegetarians find
that having a vegetarian friend or family member
actually helps them to eat healthier due to the
increased awareness and exposure to plant-based foods,
so you may be doing your friends and family a favor.

Meat Substitutes & Dairy-free Products

Meat substitutes are among the top ten fastest growing
categories in U.S. supermarkets. Plant protein, which
makes up the bulk of most meat substitutes, has many
advantages over animal protein. It is lower in fat,
high in fiber, and has no cholesterol. Many dairy-free
products are also increasingly showing up on
supermarket shelves. These also have advantages over
their animal-derived counterparts. They do not contain
the lactose, cholesterol, saturated fat, antibiotics,
and hormones commonly found in dairy products.
Following are some API favorites.

Meat Substitutes

Gardenburger Inc -- Flame Grilled Burger, Hamburger
Style and Chik'N Grill, a chicken-like filet.
All made from Non-GMO Soybeans.
Boca Burger Inc -- Boca Burger (vegan original) and
Ground Boca Burger Recipe Basics
Morning Star Farms -- Grillers, Better 'N' Burgers,
Harvest Burgers.
Yves Veggie Cuisine -- Canadian Bacon, Pepperoni,
Veggi Dogs, and Veggi Ground Round.
Health Is Wealth -- Chicken-less Chick Patties and
Chicken-less Chick Nuggets.
Lightlife -- Smart Dogs (vegetarian hot dog), Fakin'
Bacon & Smart Bacon (vegetarian bacon).
Dairy-free Products

Toffutti -- "Better than Sour Cream," "Better than
Cream Cheese," and"Cuties"(non-dairy ice cream
sandwiches)
Turtle Mountain Inc -- "Soy Delicious"(soy ice cream)
White Wave -- "Silk" (soymilk) plain, vanilla, and
chocolate
Imagine Foods -- "Soy Dream" (soy milk) plain,
vanilla, and chocolate
Cost Comparison of Soyfoods and More Traditional Foods

The following is excerpted from an article by Kim
Galeaz, R.D., Nutrition Consultant to the Indiana
Soybean Board, and is based on price ranges in
Indiana. These prices do not necessarily represent
what soyfoods cost or should cost in your area. This
list represents a rough cost comparison for the
purpose of showing the benefits of incorporating
soyfoods into your menu.

SOYMILK

Soymilk (aseptic carton), 1 quart: $1.99-2.29
Reduced fat 2% milk, 1 quart: $1.25
Fat free skim milk, 1 quart: $1.13
Whole milk, 1 quart: $1.25

Benefits:

1. Available in all versions just like regular milk:
fat free, low fat, reduced fat, full fat.
2. No cholesterol!
3. Lactose free!
4. Can be similar in nutrient profile to regular milk
if fortified with B-12, D, and Calcium.
5. Flavors! Chocolate, carob, vanilla, plain.
6. Lasts a long, long time unopened in aseptic pack.
7. Even after it is opened, soymilk will last 7-10
days in the refrigerator (brands differ).
8. A good source of soy protein and isoflavones.
9. Great taste! Just use soymilk as you would other
milk for baking and cooking.

TOFU

Water packed tofu 14-16 oz.: $1.89-2.39 per pound
Silken tofu 12.3 oz. aseptic box: $1.49-1.89
Boneless skinless chicken breast: $3.59-4.59 per pound
Beef and pork (depending on cut): $1.99-6.99 per pound
Salmon and cod: $3.99-6.99 per pound

Benefits:

1. Tofu is tasteless alone so it adapts to any dish
and takes on that unique flavor.
2. Considerably less expensive than most meat,
poultry, and fish items.
3. A terrific source of protein and contains
isoflavones.
4. A lot less fat or saturated fat compared to meat
and no cholesterol at all.
5. Versatile! Not only can tofu be used as an entr�e,
but it also works well blended for dips and salad
dressings. Can also be used in desserts.

MEAT ALTERNATIVES

Burger crumbles (12-14 oz. package yields 1 pound meat
equivalent): $2.19-2.79
Veggie burgers, package of 12, 16 ounces total weight:
$1.99-3.59
Ground beef: $1.79-3.49 per pound

Benefits:

1. Fiber. Regular meat, poultry, and fish do not have
fiber at all.
2. Considerably less total fat and saturated fat
compared to beef, and no cholesterol.
3. Still all the protein and iron.
4. Soy crumbles are easier to use than cooking ground
beef. Crumbles are precooked and need only to be
heated. Works in any recipe that calls for ground beef
... chili, soups, stews, burritos, taco, spaghetti
sauces.
5. Fastest of the fast -- Burger patties can be zapped
in microwave for 1-2 minutes.
6. Great taste!
BONUS #7 -- The vegetarian burgers may not necessarily
be more expensive than ground beef burgers -- see
price above.

MEAT ALTERNATIVES

Breakfast links 8 oz.: $2.79-3.59
Breakfast patties 8 oz.: $2.69-3.59
Sausage links and patties 8 oz.: $1.69-1.99

Benefits:

1. A lower fat alternative to traditional breakfast
meats.
2. No cholesterol at all.
3. Contains fiber, unlike regular sausage.
4. Cooks instantly in skillet or microwave.
5. Source of soy protein and isoflavones.
6. Wonderful taste!

SOY CHEESE

Soy American singles, 6 oz.: $2.39-2.79
Regular singles, 12 oz.: $2.79-3.19

Benefits:

1. Source of soy protein and isoflavones.
2. Low fat or fat free choices available.
3. Many do actually melt, unlike some lower fat
cheeses.
4. Versatile -- shreds and slices easily; use in any
recipe calling for cheese.
5. Great taste!

The U.S. Soyfoods Directory, sponsored by the Indiana
Soybean Board, provides contacts and links for 46
companies that offer meat substitutes, as well as
descriptions of soyfoods, nutritional information, and
recipes. Contact: The U.S. Soyfoods Directory, 423
West South Street, Lebanon, IN 46052-2461; (800)
TALK-SOY; http://www.soyfoods.com/

Replacing Eggs

By reducing or eliminating eggs from your diet you can
improve your health and help chickens. No need to
sacrifice familiar food flavors and textures, new
products and recipes are sprouting up all over to help
individuals crack the egg habit.

Tofu scrambler (available as a dry mix in most health
food stores) has become a classic substitute for
scrambled eggs. How it all Vegan! by Tanya Barnard and
Sarah Kramer has three variations of homemade tofu
scrambler as well as a recipe for egg-less eggs
Benedict and egg salad.

For many people baking remains the last hurdle to
going egg-free. Surprisingly, many recipes don't even
need eggs, people have just cooked with them for so
long they assume that they do when in fact all eggs
add is cholesterol. In recipes that do not require
much leavening (rising) and call for only one egg, you
can get away with simply omitting the egg -- although
you may have to add a tablespoon or two of water to
make up the moisture that the egg would have provided.
For recipes that require allot of eggs such as
souffl�, angel food cake and meringue toppings, no
comparable substitute yet exists but stay tuned.

Try these recipes for replacing eggs in baked goods
like pancakes, waffles, cookies, muffins, quick breads
and French toast.

Egg Replacer (1-1/2 tsp. powder egg replacer + 2 Tbs.
water = 1 egg)
Ener-G Egg Replacer is a powdered egg substitute
carried by most health food stores. One box will last
a long time.
FOB (flour, oil, and baking powder) (2 Tbs. flour +
1-1/2 tsp. vegetable oil, + 1/2 tsp. baking powder +2
Tbs. water = 1 egg) This is a good substitute because
these ingredients are almost always in the kitchen.
Flax Eggs (1/4 cup = 1 egg)
Combine 1 C water & 1 Tbs flax seeds (available at
health food stores) in a 2 C measure and microwave,
uncovered, on full power boil for 2 to 3 minutes until
the mixture has been reduced to about 3/4 Cup. Scoop
the mixture into a processor and mix for about 30
seconds. Strain. (It's OK if some seeds get through
the strainer.) You'll have about 2/3 C of the mixture,
which looks like egg whites. Refrigerate for at least
15 minutes before using. Or cover and store,
refrigerated, for up to 2 weeks.
In recipes that use eggs as a means of holding
ingredients things together like patties or loafs, try
using mashed potatoes, mashed avocado, tahini (sesame
butter), or moistened bread crumbs -- you may wind up
with a better recipe than the original.

Tips for Eating Out
While the number of people who consider themselves
vegetarian or vegan is on the rise, the number of
people who routinely eat vegetarian/vegan meals even
though they do not consider themselves vegetarian is
growing even more rapidly. In response to the growing
demand for vegetarian food, most family-style and fine
dining restaurants offer at least one or two
vegetarian/vegan options. These restaurants are also
usually willing to leave meat and other animal
products out of other dishes on the menu to make them
vegetarian or vegan -- just ask! In fact, eating out
can be one of the best ways to try new foods.

Restaurants featuring ethnic cuisine are especially
good choices when you eat out. Chinese restaurants
typically have large menus with many vegetable, tofu,
and/or mock-meat dishes to choose from. Mexican
restaurants usually offer beans, rice, guacamole, and
salsa served in burritos, tostadas, or tacos (make
sure there's no lard in the beans or chicken stock in
the rice). At Italian restaurants look for marinara,
pasta with garlic and olive oil, or vegetable pizza
(which can be ordered without cheese). Vegetable sushi
is available in Japanese restaurants. Indian, Thai,
and Middle Eastern restaurants offer several flavorful
vegetarian and vegan dishes.

On the Go?

Baskin-Robbins: Ices and sorbets are vegan.
Del Taco: Beans and tortillas and fries are vegan.
Fries are cooked apart from meat. Items may be ordered
without cheese.
Jack in the Box: Apple turnover is vegan.
Johnny Rockett's: Has the StreamlinerTM which is a
soy-based burger.
Subway: Offers a "Veggie Delight" sandwich that is
vegetarian and can be ordered without cheese or
mayonnaise. Many Subways also offer Garden BurgerTM
(which contains cheese and egg).
Taco Bell: Beans and tortillas are vegan. Bean
burritos, bean tostadas, and 7-layer burritos can be
made vegan if ordered without cheese.
TOGO's: Has 4 Vegetarian Sandwiches, 3 can be made
vegan.
The Vegetarian Resource Group offers a guide to
vegetarian menu items at restaurant and quick service
chains for $4. Contact: VRG, PO Box 1463, Baltimore,
MD 21203; (410) 366-8343.

COOKBOOKS

The Best-ever Vegetarian Cookbook.
Published by Lorenz Books
256pp., $24.95
Full color photographs and step-by-step instructions
make this an excellent book. While some recipes do
include egg and dairy products many can be made vegan
by using egg and dairy substitutes.
The Taste For A Living World Cookbook
Beth Ginsberg and Mike Milken
CaP CURE (Association for the Cure of Cancer of the
Prostate)
130 pp., $27.50. ISBN 0-967365-50-3
Recipes for fighting Cancer and Heart Disease.
Beautifully illustrated, with easy, familiar recipes
from around the world.
The UnCheese Cookbook
Joanne Stephaniak
191pp., $11.95. ISBN 0-913990-42-6
Recipes for creating dairy-free cheese substitutes and
classic "uncheese" dishes.
How it All Vegan!
Irresistible Recipes for an Animal-Free Diet
Tanya Barnard & Sarah Kramer
224pp., $15.95. ISBN 1-55152-067-2
Traditional recipes and unusual concoctions for making
great vegan food. This book also contains recipes for
vegan cosmetics, hair products, pet treats, and
household cleaners.
MAGAZINES

Vegetarian Times (Monthly) Vegetarian and Vegan
Recipes, Product Information, News, and Advice. Full
color, available at most grocery stores.
Vegetarian Journal (Bi-Monthly) A Publication of the
Vegetarian Resource Group, a non-profit organization.
Includes news, Tips, Vegan Recipes, and Guides.

WEBSITES

vegsource.com -- News, Health, Book Reviews, Kids,
Parenting, Resources
pangeaveg.com -- Non-leather shoes, belts, jackets,
etc. Food, Household Products, Books
vegetarianusa.com -- U.S. Vegetarian and Vegan
Travel/Vacations
Vegetarian Resource Group -- Health, Ecology, Ethics,
Recipes, Guides (fast food, non-leather), Books,
Publications