| >> Going meatless -- or close to it |
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Seven years ago, Kristin Whitcoe, of Elkton, Md., was eating like most other Americans. One of her favorite dishes was her mother's pasta with meat sauce. When the holidays came around, she gobbled up turkey with the rest of the family. But after she had her first child, Whitcoe began thinking more about what she was putting into her body and her child's. She switched to an organic diet, still eating meat but nothing produced with the aid of chemicals or pesticides. As she learned more about vegetarianism, she decided to abandon meat altogether. And for the last three years, she has been on a raw food diet, eating only uncooked and unprocessed foods. She even makes her own almond milk. "I figured why eat meat if I don't have to?" the 31-year-old mother of three said recently while shopping at the Newark Natural Foods Cooperative. More people than ever are asking that same question. According to a 2003 survey from the Vegetarian Resource Group, nearly 3 percent of American adults don't eat meat, poultry or seafood. Other polls find that as many as 10 million Americans claim to be vegetarians -- which can include everything from following a no-meat diet to limiting meat intake to certain types. Further evidence of the popularity of non-meat diets can be found at the supermarket. Food companies are responding to customer demands with a wide array of products catering to newfound health consciousness. Sales of vegetarian food products have increased 64 percent since 2000 and now total an estimated $1.5 billion, according to market research by Mintel. From 1992 to 2003, sales of soy-based foods have risen from $300 million to $3.9 billion. Even Burger King has come out with a meatless burger. Today's vegetarian comes in many forms. You've got your lacto, pesco, pollo, ovo and -- get this -- even carno vegetarians (who will eat red meat on occasion). Vegans don't use any animal-derived products. Those who follow the raw food diet eat only food in its natural state. While the inclusion of occasional meat-eaters may rankle some purists, most health experts agree that any diet that emphasizes more vegetables, fruit and whole grains can only be a good thing. But they also point out that there's a right way and a wrong way to pursue vegetarianism in any form. "Coke and french fries are vegetarian, but that doesn't make them a healthy food choice," said Suzanne Havala Hobbs, author of "Being Vegetarian for Dummies." Why go vegetarian? Being a vegetarian used to mean enduring suspicious stares and questions, said John Cunningham, consumer research manager for the Vegetarian Resource Group, a Baltimore-based educational nonprofit organization. But that's changed. Being a vegetarian has taken on a positive connotation, so much so that some meat-eaters go so far as to call themselves "semi-vegetarians." Other meat-eaters look on vegetarians with admiration. There are two primary groups of vegetarians. One is motivated by health, the other by moral issues. Some also point to environmental concerns for a vegetarian diet: Raising meat uses more land and resources than planting crops. Others don't eat meat for religious reasons. The longer people stick with vegetarianism the more likely they are to accept the moral argument for it, said Dr. Paul Rozin, professor of psychology at the University of Pennsylvania. For years, health experts have been telling us to eat more plant foods, and the U.S. Department of Agriculture recently reaffirmed that position when it issued its updated food pyramid, which boosts the recommended amounts of whole grains and vegetables in our daily diet. According to the American Heart Association, vegetarian diets tend to be lower in total fat, saturated fat and cholesterol than nonvegetarian diets. Studies have shown that vegetarians also seem to have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes and some forms of cancer. Whitcoe has always been slim, so weight loss wasn't an issue for her. But since she stopped eating meat, she feels like she has more energy. Even her seasonal allergies have disappeared, she said. "Spiritually, emotionally, physically -- I just feel stronger," she said. And you don't have to be a strict vegetarian to see the benefits. Most Americans could stand to substitute an occasional salad for their burger-and-fries lunch, said Nancy Cotugna, professor of nutrition and dietetics at the University of Delaware. Dieticians generally agree that people don't actually need meat. Humans need a variety of nutrients. Some, like protein and iron, are especially plentiful in meat products but can easily be provided with plant-based products. Even children can follow a non-meat diet without harming their health or development. Cotugna said vegetarianism is likely to grow. "It's a movement, more than a fad as it may have been at one time," she said. The right way Vegetarianism doesn't necessarily equate to a good diet, said Havala Hobbs, also a clinical assistant professor at the School of Public Health at the University of North Carolina-Chapel Hill. Calories are calories, so there's always the question of portion size and inappropriate food choices. "It is possible to eat a junk food vegetarian diet," she said. Making the switch to vegetarianism -- especially as an adult with years of cultural conditioning -- takes careful consideration, Havala Hobbs said. The first decision is whether to make an immediate change or to slowly phase out certain foods. The overnight approach can bring quick benefits, including weight loss, she said. That instant gratification, as well as the clear divide between what can and cannot be eaten, can be appealing to some people. However, the gradual approach is the best way to ensure long-term success for most people. "It isn't a simple progression," said Rozin of the University of Pennsylvania. "People usually gradually become vegetarians, and they often backslide." For fledgling vegetarians, it's easy to fall into a rut, Havala Hobbs said. Without proper meal-planning, many find themselves stuck in an egg-and-cheese sandwich routine. Undereating is also a potential hazard. "Once they know what they don't want to eat, sometimes they don't know what that leaves," Havala Hobbs said. To ease the transition, start out by replacing meat with substitute products made from plants. Veggie burgers are one of the many items that can help put a familiar spin on a new diet. Prepackaged vegetarian items can help integrate a meat-free diet into a hectic workday, but look out for products that have hidden animal ingredients. Using too many condiments like salad dressing also can negate the health benefits of a vegetarian diet. Variety is crucial to long-term success. Joining a local vegetarian society and attending potluck dinners to learn recipes is a good way to expose yourself to the wide array of choices available within a vegetarian lifestyle, Havala Hobbs said. Finding a balance Bill Bellman was a vegetarian for 20 years before he moved to Hawaii in 1990. He managed to maintain his meat-free diet there for years, but eventually gave in to the local cuisine, which was heavy on seafood, pork, and other meats. One reason was that he never adopted the moral rationale for vegetarianism, he said. He found it impossible to adhere to every tenet of pure vegetarianism. He wore leather belts and shoes. "It was just too hard to justify everything," said Bellman, 58, now of Pike Creek. He still doesn't eat meat all that often, and when he does it's organic. Bellman's case isn't uncommon, Rozin said. Many health-motivated vegetarians like meat, so they often go back to eating it but restrict how much or what types they consume. "My personal experience has been that this is never all or none," said Eleanor Pella, public health nutrition consultant for the Pennsylvania Department of Health and coordinator of the state's 5-a-Day fruit and vegetables program. "We need to think in a more holistic approach. A little bit of animal is not going to kill you." This intermingling of the vegetarian and meat-eating worlds is becoming commonplace. Even food co-ops -- vegetarian sanctums that they are -- find themselves selling organic meat products. "It's become a controversial issue over the years, but to me it's about giving the customers what they want," said Bill Zietlow, general manager of the Newark co-op. The way Zietlow sees it, selling meat is a way to bring more people into the fold and encourage them to eat more organic, healthy foods. As a result, some might make the leap to complete vegetarianism, he said. Whitcoe's family was initially taken aback by her decision to change her lifestyle, but soon came to understand and even admire her ability to stay committed to a vegetarian diet, she said. Meanwhile, even son Kurt, 2 -- along with daughter Cosette, 4, and son Calvin, 6 -- is free to make his own decisions about food. The children generally eat a raw food diet like their parents, but they have no limits on what they're allowed to try, be it hot dogs, hamburgers or sushi. "If he sees something he wants to try, we have no problem with that," she said. "We just try to set him on a good path, and then we'll see where he goes." MAKING THE TRANSITION 1. Use substitutes. Meat substitutes are soybean, wheat protein and vegetable-based products that are made to mimic familiar meat products like hot dogs, hamburger patties and sausages. Textured vegetable protein (TVP) is similar in texture to ground beef and can be used in many of the same recipes. Soy-based milk, cheese and yogurt can take the place of dairy products. 2. Take a gradual approach. • Take stock of your current diet, then add vegetables by revising favorite recipes. Make meatless chili or use TVP. • Re-evaluate your menu. Make sure it includes 2 to 3 servings of legumes and other meat alternatives, 5 to 9 servings of fresh fruits and vegetables, 6 to 11 servings of whole grains, and 2 to 3 servings of low-fat dairy. • Look into new products and collect recipes. • Do some research into local restaurants to find out which ones have vegetarian offerings. 3. Keep it interesting and healthy. • Center a meal around a grain-based entree like pasta or rice. • Increase intake of beans gradually and try less conventional foods like couscous, quinoa, bulgur and barley. • Don’t worry about the foods you can’t have; instead, explore your new options. • Be careful not to rely heavily on milk, cheese or yogurt, which can increase fat intake. Transition to low-fat or skim milk. • Don’t worry about protein. Grains, beans, vegetables and nuts provide plenty. • Beware of fat in nuts, oils, processed foods, sweets, margarine, salad dressings, dairy products and eggs. 4. Watch out for hidden meat products. Gelatin, for example, is a thickening agent made from boiled animal protein and can be found in many products, including gummy candies, marshmallows, yogurt and ice cream. It is also used as a clarifier in juices, vinegar and alcoholic beverages. Shortening, which is common in pastries and biscuits, can contain animal fats. 5. If you don’t eat dairy … Calcium can be found in soy milk, cereal, juice, tofu, leafy vegetables, broccoli, vegetarian baked beans, figs and other foods. 6. If you don’t eat eggs … Applesauce,
mashed bananas, yogurt, soymilk, juice, or water and powdered
egg replacer can be used in baked goods, instead. Vegan cookbooks
provide many ways to cook without eggs. Source: http://www.delawareonline.com/apps/pbcs.dll/article?AID=/20051018/HEALTH/510180311/-1/NEWS01 |