Table of Contents
Chapter 1
History of Vegetarianism .............................................................................................................. 4
Vegetarianism in Religion ............................................................................................................. 4
Hinduism ...................................................................................................................................... 5
Other Religions ............................................................................................................................. 5
Chapter 2
Types of Vegetarians .................................................................................................................... 6
Strict Vegetarian/Vegan ............................................................................................................... 6
Health Benefits ............................................................................................................................. 7
Lacto vegetarian ........................................................................................................................... 8
Health Benefits ............................................................................................................................. 9
Lacto Ovovegetarian ..................................................................................................................... 9
Health Benefits ........................................................................................................................... 10
Flexitarian ................................................................................................................................... 11
Chapter 3
The United States ....................................................................................................................... 11
Origins ........................................................................................................................................ 12
Important Literary Contributions ................................................................................................ 12
England ....................................................................................................................................... 14
Expansion ................................................................................................................................... 14
India............................................................................................................................................ 15
Gujarat........................................................................................................................................ 16
Andhra Pradesh .......................................................................................................................... 16
Punjab ........................................................................................................................................ 17
Germany ..................................................................................................................................... 17
Chapter 4
Vegetarian Food and Your Health ............................................................................................... 18
Cardiovascular Disease ............................................................................................................... 18
Hypertension .............................................................................................................................. 19
Diabetes ..................................................................................................................................... 19
Cancer ......................................................................................................................................... 20
Other Diseases ............................................................................................................................ 20
Chapter 5
How to Plan a Vegetarian Diet .................................................................................................... 21
Simple Guidelines for the Beginner ............................................................................................ 21
Chapter 6
What about Protein? .................................................................................................................. 22
How about Calcium? ................................................................................................................... 22
Chapter 7
Supermarket Shopping Tips ........................................................................................................ 23
A Sample of a Vegetarian Menu ................................................................................................. 23
Chapter 8
Forget about the Five Food Groups ............................................................................................ 24
Group 1 Vegetables.................................................................................................................. 24
Group 2 Whole Grains .............................................................................................................. 25
Group 3 Fruit ............................................................................................................................ 25
Group 4 Legumes ..................................................................................................................... 25
Chapter 9
Pregnancy and Vegetarianism .................................................................................................... 26
Calcium ....................................................................................................................................... 26
Vitamin B12 ................................................................................................................................ 27
Iron ............................................................................................................................................. 27
Protein ........................................................................................................................................ 27
Suggestions for Meals during Pregnancy .................................................................................... 28
Chapter 10
Vegetarianism and Children........................................................................................................ 29
As Your Newborn Grows............................................................................................................. 29
Older Children ............................................................................................................................ 30
Dont Rely on Gimmicks .............................................................................................................. 30
Children are Different than Adults .............................................................................................. 31
Important Nutrients for Children ................................................................................................ 31
Chapter 11
Helpful Tips for Parents .............................................................................................................. 32
School Lunch ........................................................................................................................... 32
Having Friends Over ................................................................................................................ 32
Family Members ..................................................................................................................... 33
Plan Ahead .............................................................................................................................. 33
Advantages of being a Child Vegetarian ..................................................................................... 34
Chapter 12
Vegetarianism and the Elderly .................................................................................................... 35
Health Benefits for the Elderly .................................................................................................... 35
Chapter 13
How to Properly Cook Vegetables Common in Vegetarian Cuisine ............................................. 36
Broccoli ................................................................................................................................... 36
Eggplant .................................................................................................................................. 36
Lentils ..................................................................................................................................... 37
Black Beans ............................................................................................................................. 38
Red Beans ............................................................................................................................... 38
Homemade Veggieburgers...................................................................................................... 39
Zucchini................................................................................................................................... 39
Tofu ........................................................................................................................................ 40
Cauliflower ............................................................................................................................. 41
Chapter 14
Do not be Afraid of New Things .................................................................................................. 41