Vegetarian Diet

Lesson 4: Staying Motivated

Health

Veggin’ up your diet provides many health benefits. Plant source foods have less fat, calories and cholesterol than meats and highly processed foods. The saturated fats found in animal origin foods raise cholesterol while the unsaturated fats in plant origin foods do not. In fact they provide essential fatty acids which may protect against heart disease. According to a report in the July 2003 issue of The Journal of the American Medical Association. a four-week study found that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as the most widely prescribed cholesterol medication.

A high fiber diet of fruits, vegetables, and grains helps to prevent diverticulosis, an inflammatory disease of the large intestine. Fiber tends to bind to contaminants in food and move them out of the body more quickly. At the same time, plant origin foods do not accumulate pesticides and herbicides as animal origin foods do.

The moderate protein intake of a plant source diet aids in calcium retention, thus easing the load on the kidneys. A Framington Heart Study showed that higher veggie intake improved bone mineral density while NASA serves vegetarian diets to astronauts on long missions to lower the risk of kidney stones associated with space missions.

Some animal studies have indicated that lower calorie diets tend to promote longevity. A nutrient-dense, fiber-filled diet provides a feeling of fullness for fewer calories. As you eat more fruits and vegetables, you will naturally have less hunger for junk foods.

Whole foods (those nearest their natural state), especially, contain hundreds of phytochemicals and antioxidants that help reduce risks of cancer, heart disease, lung disease, kidney disease, and cataracts, by ridding the body of the by-products of metabolism. Experiments have indicated that these antioxidants may delay age-related dementia, and some studies suggest that high intake of legumes and carrots may prevent skin wrinkling.

According to the American Institute for Cancer Research, eating 5-10 servings of vegetables and fruits along with plenty of whole grains and beans, every day, may reduce your risk of cancer by 20 percent or more.

Dr. John Potter, head of the Cancer Prevention Research Program at Fred Hutchinson Cancer Research Center, claims that eating more vegetables is second only to quitting smoking in its importance as a preventative measure.

Microwave Corn

1 box frozen corn kernels

2 Tbsp canola/soy/olive oil blend

1/2 cup chopped green peppers

1/2 cup chopped onions

1 16 oz can tomatoes, undrained

1/4 tsp oregano

Prepare corn according to package directions, then drain. Saute pepper and onion in oil until tender, then drain. Combine all ingredients and spoon into a microwave dish. Cover and microwave for 2 minutes or until hot. Serves 6 to 8.

Optional: May be topped with cheddar cheese and served with rice.

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