Vesanto Melina MS RD - The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet

Copyright 2003 by Vesanto Melina and Brenda Davis

All rights reserved. The use of any part of this publication reproduced, transmitted in any form or by any means, electronic, mechanical, recording, or otherwise, or stored in a retrieval system, without the prior consent of the publisher, is an infringement of the copyright law.

Cover Art: Jennifer Blume (www.jenniferblume.com)

Cover Design: Warren Jefferson

Editors: Joanne Stepaniak, Cynthia Holzapfel

Published in the United States by

Healthy Living Publications

an imprint of Book Publishing Company

P.O. Box 99

Summertown, TN 38483

1-888-260-8458

www.bookpubco.com

14 13 12 11 10 12 11 10 9 8

Printed in the United States

eISBN13: 978-1-57067-956-8

ISBN13: 978-1-57067-144-9

ISBN10: 1-57067-144-3

Illustration on courtesy of the Kansas Wheat Commission.

Printed on recycled paper

Library of Congress Cataloging-in-Publication Data

Melina, Vesanto, 1942

New becoming vegetarian : the essential guide to a healthy vegetarian diet / Vesanto Melina, Brenda Davis.

p. cm.

Includes bibliographical references and index.

ISBN 1-57067-144-3

1. Vegetarianism. I. Davis, Brenda, 1959-II. Title.

RM236. M44 2003

613.2'62dc21

2003007593

The Book Publishing Co. is committed to preserving ancient forests and natural resources. We have elected to print this title at VictorGraphics on Williamsburg Recycled Offset, which is 30% postconsumer recycled and processed chlorine free. As a result of our paper choice, we have saved the following natural resources:

47 trees 1,319 lbs of solid waste 4,511 lbs of greenhouse gases 15 million BTU of energy 21,725 gallons of water

For more information, visit: www.greenpressinitiative.org. Savings calculations from the Environmental Defense Paper Calculator, www.edf.org/papercalculator.

To our children,

Xoph (Chris) and Kavyo;

Leena and Cory.

May your life be a reflection

of what you believe,

in the deepest recesses

of your heart and soul.

TABLE OF CONTENTS

List of Tables, Figures, and Other Charts

TABLES AND FIGURES

2,000 CALORIE MENUS

RECOMMENDED INTAKES & DISTRIBUTIONS

VEGETARIAN FOOD & SHOPPING GUIDES

To everyone who contributed time, attention, and energy to this project, we offer ourheartfelt appreciation.

Sincere gratitude to those who made this book possible: Our editors Cynthia Holzapfel and Joanne Stepaniak for their care and expertise, to our publisher Bob Holzapfel, and to Warren Jefferson and Gwynelle Dismukes at Book Publishing Company for their work in making this book come to life. It is a pleasure and a privilege to work with so many gifted individuals who share our vision. Your remarkable experience of the vegetarian way of life over decades on The Farm is a huge inspiration for our work. A special thank you, as well, goes to artist Jennifer Blume for the beautiful art that graces the cover of this edition.

Love and gratefulness to our families and close friends: Cory Davis (Brendas son), for many hours of diligent recipe testing, careful record keeping, and amazing presentation of the foods prepared. Also many thanks to Cory for his daily offerings of beautifully prepared lunches, fresh-squeezed juices, and back rubs and hugs. Paul Davis (Brendas husband) for endless support, review of various sections, and valuable assistance with charts. Leena Davis, for her advice, understanding, and encouragement. Vesantos wonderful community at Windsong, a source of learning and wisdom about living in harmony and about vegetarian diplomacy. Vesantos son Chris and daughter Kavyo; for the time, love, and thoughts we share. Shirley and Al Hunting, our other home in Seattle. Victoria Harrison, RD, coauthor in the first version of Becoming Vegetarian (and now living in Hong Kong) for valued friendship and work that persists in this edition.

Deepest appreciation to our cherished advisors and those sharing many hours ofinvaluable insight: Stephen Walsh for his thoughtful review of chapters and insights on vitamin B12; Dr. Paul Appleby for articles and careful research; Dr. Mark and Virginia Messina, Dr. Reed Mangels, and Dr. Suzanne Havala who have written such carefully researched materials on vegetarian nutrition and who continue to be an inspiration.

Special thanks to those who contributed to specific chapters, and/or provided thoughtful reviews and suggestions: Kathleen Quinn RD, Sue Firus RD, and other staff at Dial-a-Dietitian; Debbie Reid; staff at Health Canada; Dr.Thomas Barnard, medical expert and author; Dilip Barnam, president, Triangle Vegetarian Society of North Carolina; Dr. Michael Klaper, director of the Vegan Health Study; Ketti Goudey MS, RD; writers Greg McIntyre and Valerie McIntyre; Paul Pomeroy; and Syd Baumel of www.aquarianonline.com.

Warm acknowledgement to those who gave of their time and energy to support thisproject: John Robbins, Howard Lyman, Dr. Susan Barr, Maureen Butler, Robert Sawatzky, Jenise Sidebotham, Ralph Perkins, Vanessa Clarke of the U.K.Vegan Society, and Deborah Pageau.

Thanks to those who created delicious recipes and allowed their use in this book: Joseph Forest; John Borders and his wonderful familyCindy, Mattie, David, and Jack; Francis and Carol Sue Janes of Seattles outstanding Caf Ambrosia; Ron Pickarski; Joanne Stepaniak; Victoria Harrison; Yves Potvin; and Yves Veggie Cuisine.

Special thanks to artist Dave Brousseau for his work on the Vegetarian Food Pyramid.

In 1994, when Becoming Vegetarian was first released, there were not many books about vegetarian nutrition by registered dietitians. For decades, dietitians had been less than enthusiastic about vegetarian diets, as had the medical community as a whole. Vegetarian diets were often categorized as fad diets and were considered risky, especially for infants, children, and pregnant women. However, the tables were beginning to turn. Studies not only established the safety of vegetarian diets, but also demonstrated clear and consistent health advantages, particularly where disease risk reduction was concerned. To quote Dr. Mervyn Hardinge, a pioneer of vegetarian nutrition who took part in Harvard Universitys early human dietary studies on plant protein: Attitudes toward vegetarian diets have progressed from ridicule and skepticism to condescending tolerance, to gradual and sometimes grudging acceptance, and finally to acclaim.

Becoming Vegetarian has added momentum to this shifting paradigm. It has also helped to bridge the gap between the scientific community and grassroots vegetarian organizations, as both welcomed this book as a complete and reliable guide to vegetarian nutrition. The book quickly became a national bestseller in Canada, then was published in the United States, translated into French and Portuguese, and distributed in eleven countries. With over 120,000 copies in print, it is considered a classic.

Becoming Vegetarian has been, and continues to be, an amazing journey for the authors. While Victoria Harrison was not actively involved in the revised edition (she is now living in Hong Kong), her beautiful, loving energy remains sprinkled throughout its pages. For both of us, Vesanto and Brenda,