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Tables of Contents for Becoming Vegetarian
Chapter/Section Title
Page #
Page Count
Acknowledgements
xi
Introduction
xiii
Chapter 1: Why Be Vegetarian?
1
16
Types of Vegetarians
1
3
Deciding Factors: The Motivation for Becoming Vegetarian
4
6
Vegetarianism Stands the Test of Time
10
6
The Future is Bright
16
1
Chapter 2: Maximizing the Vegetarian Advantage
17
44
Beyond a Reasonable Doubt
18
2
The Health of Vegetarians
20
5
Heart Disease
25
15
Cancer
40
12
Effect of Vegetarian Diets on Other Diseases
52
5
Nutrition Recommendations for the Prevention of Chronic Disease
57
4
Chapter 3: Power from Plants...legumes, nuts, and seeds
61
52
Protein in Vegetarian Diets
62
34
Iron in Vegetarian Diets
96
11
Time to Think About Zinc
107
6
Chapter 4: Bone Boosters. ..milk, greens, and other calcium champions
113
38
Calcium
114
24
Vitamin D for Dull Days
138
8
Riboflavin
146
2
Steps for Strong Bones
148
3
Chapter 5: Energy Plus.. .goodness from grains
151
24
What Are Grains?
152
1
Are "Whole Grains" Nutritious Foods?
153
7
Do Whole Grains Provide Protection Against Disease?
160
4
Fibre Fundamentals
164
6
Recommended and Actual Intakes of Grains
170
1
Great Gains in Grains: Practical Guidelines
171
4
Chapter 6: Perfect Protectors. ..vegetables and fruits
175
22
What Separates Vegetables for Fruits?
175
1
The Nutritional Value of Vegetables and Fruits
176
13
Vegetables and Fruits Fight Disease
189
8
Chapter 7: Fat Feuds. ..who's winning?
197
26
What Is More Important, the Amount or the Type of Fat?
198
12
Can Vegetarian Diets Provide Sufficient Essential Fatty Acids?
210
4
How Much Fat Should We Eat?
214
1
What Are the Healthiest Fat Sources?
215
8
Chapter 8: Fine-tuning the Vegetarian Diet...vitamin B12
223
16
Vitamin B12 in the Body
225
14
Chapter 9: Designing the Diet...the vegetarian food guide
239
14
The Vegetarian Food Guide:
A Guide to Daily Food Choices
242
6
Assessing Your Diet
248
5
Chapter 10: Vegetarian for Life
253
66
Part 1: Pregnancy and Lactation
254
16
Part 2: Infancy (Birth to Two Years)
270
16
Part 3: Childhood (Two to Twelve and Beyond)
286
15
Part 4: Focus on Teens (Thirteen and Over)
301
6
Part 5: The Prime of Life (Fifty Years Plus)
307
12
Chapter 11: Vegetarian Victory Over Weight
319
16
Society's Double-edged Sword
320
3
Determining Healthy Body Weight
323
3
The Battle of the Bulge
326
1
Healthy Mind, Healthy Body
326
9
Chapter 12: Vegetarian Diplomacy
335
26
Becoming Vegetarian in a Nonvegetarian World
337
7
Mastering the Fine Art of Diplomacy
344
3
Diplomacy in Action
347
14
Chapter 13: From Markets of Meals
361
18
Where to Shop
362
4
What to Buy
366
2
Food Storage Tips
368
3
Kitchen Equipment
371
2
Making the Transition to a Vegetarian Diet
373
3
Travel Tips
376
1
Support and Inspiration
377
2
Chapter 14: Recipes. ..simple treasures
379
56
Breakfast Favourites
383
7
Shakes and Smoothies for Breakfast or Snacks
390
4
Soups, Spreads, and Sandwiches
394
9
Greens and Dressing
403
6
Cooking the Basics
409
5
Seven Super-Simple Suppers
414
10
Delectable Desserts and Goodies
424
11
Appendix: Nutritional Recommendations
435
6
Index
441