in the news

October 26, 2009

Most choose vegetarian diet for their beliefs

Jennifer Adamson
For the News-Leader

Adam Pruett is a registered dietitian and coordinator of the Nutrition Center at St. John's Regional Medical Center.

Question: In general, what is a vegetarian?

Answer: A vegetarian is an individual who does not consume any animal-based or animal-derived foods.

Q: How many different types of vegetarian diets are there?

A: There are four main classes of vegetarians: vegan, lacto-ovo, ovo and lacto.

- Vegans consume strictly plant sources of nutrients. They eat no meat, eggs or dairy.

- Ovo-lacto-vegetarians, who consume dairy and egg products, but no meat.

- Ovo-vegetarians, who eat eggs, but not meat or dairy products.

- Lacto-vegetarians, who eat dairy products, but no meat or eggs.

Q: In your opinion, why do people choose to become vegetarians?

A: Usually, the main reason for following the dietary practice is for philosophical reasons. Many individuals feel this dietary choice allows them to be harmonious with their surroundings.

Sometimes, following the dietary parameters of vegetarianism provides optimal care for underlying health conditions. When the vegetarian diet is followed appropriately, it can provide great health benefits to the individual.

Q: What are the health benefits associated with being a vegetarian?

A: Following the diet will provide vast amounts of vitamins and minerals needed by the body. Also, intake of dietary fiber will increase exponentially compared to the typical American diet.

If portions are still controlled and the individual consumes appropriate amounts of protein, carbohydrates and plant-based fats, they can lose/maintain a healthy weight without the risk of deficiencies.

Q: Are there any health risks, especially with being on a raw food diet?

A: The major health risk associated with vegetarianism involves various vitamin/mineral deficiencies.

If the dietary plan is not followed appropriately, the individual may suffer from a lack of proper amounts of protein, vitamin B12, calcium, zinc, iron and vitamin D. Symptoms may include muscle wasting, nerve-tissue damage, tongue deformities, osteoporosis, poor wound healing, anemia and lethargy.

Any time you deal with raw food, you must be extra careful with preparation. Make sure all utensils, the preparation area and storage tools are clean prior to use. Also, wash your hands as much as possible to avoid cross-contamination.

Q: Is there an age up until which a child needs the nutrients in meat, poultry or fish to grow properly, or is being a vegetarian acceptable at any age?

A: Any age can follow the vegetarian diet if the dietary plan provides adequate nutrition to prevent deficiencies and promote appropriate growth.

Typically, children following a vegan diet if they are under 5 years of age can obtain enough nutrition to maintain growth, but it will be slower and in the low-normal category.

Resource for New Vegetarians

This past week I've been spending time pulling together some resources for a Display Board that the Veggie Group can use at various community events in and around Orillia. Specifically, we've been asked to put up a display at the Kids for Turtles Dragonfly Festival later today.

In gathering materials, I came across this great resource kit for people wanting to move to a vegetarian diet - or at least increase the amount of vegetarian food they eat & reduce their meat consumption.

I have printed one copy to put with our display, but otherwise, it's in PDF so is easy to share electronically. Enjoy!

In the news

Some interesting articles were published today.

The Baltimore Examiner had a blurb in their "Health Spot" section that states the American Dietetic Association has updated its position in support of vegetarian diets claiming they can be “healthful [and] nutritionally adequate,” and citing a decreased risk of heart disease, cancer, hypertension and type 2 diabetes. Apparently we are at risk for vitamin and iron deficiencies, however, so it's recommended that we take supplements just to be safe. Give me a break. What about the possible vitamin deficiencies in omnivores? Most meat-eaters don't eat the recommended 5-10 fruits and vegetables a day....wouldn't they have some deficiencies??

And the Washington Post had a great article, written by a non-vegetarian, which explains why reducing meat consumption matters for the environment. My favourite excerpt reads "The visceral reaction against anyone questioning our God-given right to bathe in bacon has been enough to scare many in the environmental movement away from this issue." This is a good read!

Getting together in JULY

We are currently scheduled to meet up on Sunday July 12 at 4:30pm at Couchiching Beach Park (behind the greenhouse - on the lake side), same as last year.

Since it seems lots of people have trouble getting together on summer Sundays, I thought I'd suggest the CRAZY idea of getting together on a weeknight instead.

Would anyone be interested in having a potluck next Thursday (July 16) instead of this Sunday? Please email orilliaveg@gmail.com with your thoughts.

Berry Grain Salad

The Orillia Veggie group had a display table at Orillia's Arts for Peace festival this summer. We brought a sample dish for people to taste, and decided to go with a favourite - Berry Grain Salad.

Made with quinoa, which is a bit of a miracle grain (the only grain which is a complete protein), it also has walnuts and flax oil to get some Omega 3 fats as well.

This salad by the way has no dairy, honey, eggs etc - completely vegan.



Berry-Grain Salad

1 1/2 cups dry quinoa (may substitute with millet, kasha, rice, or a combination)
3 cups water
1/2 cups chopped walnuts
1/2 cups dried cranberries or cherries
2 medium stalks celery, chopped
1/4 cups sunflower seeds (roasted or raw)
1/4 cups chopped green onions
1/4 cups chopped parsley or cilantro

Dressing

2 Tbsp extra virgin olive oil
2 Tbsp flax or hemp oil
3/4 tbsp maple syrup
1/4 cup orange juice or 2 tbsp (or more to taste) lemon juice
1/2 tsp ground cinnamon
1/2 tsp ground cumin
1/4 tsp ground nutmeg

Pour water into a pot and bring to boil over high heat. Rinse quinoa well and add to pot. Reduce heat to low, then cover and simmer without disturbing for 20 minutes. Uncover (all the water should now be absorbed) and let sit until cool - put in fridge to cool faster. Fluff with a fork and turn the quinoa into a large bowl.

Add remaining salad ingredients and toss lightly.
In a separate bowl, mix together all the dressing ingredients with a whisk. Pour over salad and toss to coat evenly.
May be served immediately or covered and refrigerated overnight.