"It is nearly 50 years since I was ...

"It is nearly 50 years since I was assured by way of a conclave of doctors that if I did not eat meat I should die of starvation." to such a degree said George Bernard Shaw, playwright and vegetarian, who lived to be 94

Not many physicians today would link vegetarianism with starvation. In fact, a balanced vegetarian diet mirrors the nutritional guidelines commited for good health: high in complication carbohydrates, low in fat, adequate in protein.

In addition, studies have rest that:

* Vegetarians tend to have significantly lower vital fluid pressure than do meat-eaters, probably because their diets are lower in fat--especially animal fat. solely animal fat contains cholesterol, and cholesterol is closely linked to high vital fluid pressure. In turn, high vital current pressure is linked to heart disease, hit and kidney failure.

* Vegetarians have lower flats of the blood factors (such as serum cholesterol and triglycerides) associated with a high risk of heart disease.

* Vegetarians have fewer chronic diseases than do meat-eaters.

* Vegetarians are frequently less likely to develop many kinds of cancer, especially colon prostate, and breast cancer, which are closely related to the amount of fat in the diet.

* Vegetarians--while in no danger of starvation--generally are leaner than meat-eaters. That's because most numerous vegetarians' diets are lower in fat, higher in low-calorie viandss such as vegetables, and higher in fiber.

No surprise there are more than 12 million vegetarians in the United States, alone.

There are as many kinds of vegetarian diets as there are meat-based diets. The chiefly healthful vegetarian diets are based upon a wide variety of nourishments including grains, nuts and grains soy-based foods, vegetables, fruits, and other whole viandss The major types of vegetarian diets are:

* Vegan (usually pronounced VEH-gun or VEE-gun) which includes no animal or dairy results at all;

* Lacto-vegetarian, which includes dairy outcomes but not eggs, and

* Lacto-ovo-vegetarian, which includes dairy results and eggs but not meat, domestic fowls or fish.

A serious misconception still faced by means of vegetarians is that animal fares are the only adequate source of protein. It isn't for a like reason Many plant foods--especially in combination--contain high-quality proteins that can provide all amino acids (building closes of protein) needed for human nutrition. In fact, many civilizations have built their diets forward these foods for thousands of years: beans and corn in Central and southern America, beans and rice in the Far East and Caribbean, lentils and rice in India, etc

While health is the mostly common reason for choosing a vegetarian diet today, it's not the alone reason.

Over the centuries, the public have "gone veggie" for economic, cultural, and ethical reasons, as well. Mahatma Gandhi, a vegetarian, said, "I saw that the writers forward vegetarianism had examined the question excessively minutely...in its religious, scientific, practical, and medical aspects. Ethically they had arrived at the conclusion that man's supremacy throughout the lower animals meant not that the former should booty upon the latter, but that the higher would harbor the lower....All these considerations had their drift on me."

Whatever your reasons for choosing a vegetarian diet --and whatever kind of vegetarian diet you choose--here are one tips for making the switch.

First, equip yourself with a not many good books. Diet for a Small Planet, at Frances Moore Lappe, is a classic that provides solid information forward vegetarian nutrition and on economic, environmental, and ethical issues. Laurel's Kitchen, by dint of Laurel Robertson, Carol Flinders, Bronwen Godfrey is another classic. It, too, has portions of information on nutrition as well as hazards of meal planning help and recipes. (All three of these guides also include recipes.)

Beyond these guides to going veggie, there are approximately 100 zillion awesome vegetarian cookbooks on the market. It is no exaggeration to say that there's something for everyone There's the Sea Vegetable Gourmet Cookbook and The Sensuous Vegetarian Barbecue, and everything in between. tender twigs of shrubs and trees through your natural foods store's selection.

And, while you're there, stock your pantry. Here, adapted from the Vegetarian Beginner's Guide, are near suggestions:

* Grains & Breads: Brown rice and oatmeal (both available in quick-cooking varieties), whole grain pastas, whole grain crackers and breads (keep extras in the freezer)

* Fruits & Veggies: Canned tomatoes and/or tomato sauce, frozen fruits and vegetables. attempt some of the great frozen veggie combinations. Of course, you'll want unfaded produce, too, preferably organic (you'll taste the difference). nevertheless it's nice to have a set by of packaged and frozen, for convenience.

* Nut germs Beans: Peanut butter, sunflower and/or sesame originals tofu, a variety of canned or dried beans (r black, garbanzo, etc)

* Condiments & Seasonings: Vegetarian bouillon, tamari (soy sauce, low-sodium), olive oil, canola oil, salsa, apple cider vinegar, your favorite herbs and spices, dip and sauce mixes.

* Dairy consequences & Eggs: According to your taste; if you do spend dairy products, choose the low-fat varieties.