Nutritional Info

Disclaimer:  The author makes no claims and accepts no responsibility that following these recommendations will or will not improve ones health.  These are however, quotations from highly credible sources and dietary experts.  Please consult with a doctor for your personal nutritional needs.

Meat on the Side

If you eat red meat like beef, pork or lamb, choose lean cuts and limit yourself to no more than 3 ounces cooked (4 ounces raw) per day. That's about the size of a deck of cards. Findings from AICR's expert report show that diets high in red meat probably increase the risk of colon cancer.

Research on the impact of poultry, fish and game is not as extensive, so no specific limits have been set. Just keep portions small enough that you have room to eat an abundance of vegetables, fruits, whole grains and beans.

Reverse the traditional American plate, and think of meat as a side dish or condiment rather than the main ingredient. It can be as simple as preparing your favorite, store-bought brown rice or grain mix and topping it with steamed green beans, carrots, yellow squash and an ounce or two of cooked chicken.

Final Message
What's new about the New American Plate? It's the idea that eating for a healthy life can also mean eating for a healthy weight. There is no need to follow the latest diet trend. You just need to keep an eye on the proportion of foods on your plate, and the size of the portions you eat.

A diet based mostly on vegetables, fruits, whole grains and beans can help prevent cancer, heart disease, type 2 diabetes and stroke. It can also keep your weight in a healthy range. And because eating from the New American Plate is as pleasurable as it is beneficial, you will soon find it becomes a permanent part of your life.

From:  http://www.aicr.org/site/PageServer?pagename=pub_index_20

Vegetarian diets can be healthful and nutritionally sound if they’re carefully planned to include essential nutrients.

"Protein : You don't need to eat foods from animals to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. You don't need to consciously combine these foods ("complementary proteins") within a given meal.

Soy protein has been shown to be equal to proteins of animal origin. It can be your sole protein source if you choose.

Protein Myths Propagated by Meat Industry – Did you ever look at a gorilla, an elephant or bull and see a lack of muscle?

Iron : Vegetarians may have a greater risk of iron deficiency than nonvegetarians. The richest sources of iron are red meat, liver and egg yolk -- all high in cholesterol. However, dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron.

Vitamin B-12 : This comes naturally only from animal sources. Vegans need a reliable source of vitamin B-12. It can be found in some fortified (not enriched) breakfast cereals, fortified soy beverages, some brands of nutritional (brewer's) yeast and other foods (check the labels), as well as vitamin supplements.

Vitamin D : Vegans should have a reliable source of vitamin D. Vegans who don’t get much sunlight may need a supplement.

Calcium : Studies show that vegetarians absorb and retain more calcium from foods than nonvegetarians do. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants.

Zinc : Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes. Shellfish are an excellent source of zinc. Take care to select supplements containing no more than 15-18 mg zinc. Supplements containing 50 mg or more may lower HDL ("good") cholesterol in some people. “

      From:   http://www.americanheart.org/presenter.jhtml?identifier=4777

Following is a web link with excellent references on vegetarian diet recommendations from the American Dietetic Association: 

ADA Position Paper 2003  http://eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm

Health Risks of Low-Carbohydrate Diets  --- Atkins Diet Dangers...  from Physicians Committee on Responsible Medicine
         see info link at:   http://www.atkinsdietalert.org/advisory.html

Following is a web link with excellent references on FATS:

http://www.veganhealth.org/articles/fat