Vegetarian Curious

The Environmental Impact Of Eating Meat

One major impact of consuming meat is its contribution to global warming.  A 2006 report by the Food and Agriculture Organization of the United Nations found that when all factors are taken into account, the livestock sector generates more greenhouse gas emissions as measured in CO2 equivalent – 18% – than transport.  Not only do ruminant livestock (like cows and sheep) emit methane through burps and dung, but they also require large amounts of land for pasture.  Land use change is the largest single contributor to human greenhouse gas emissions:

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In other words, the land used for raising livestock could have otherwise contained CO2-absorbing plants like trees.  In fact, one of the major reasons the Amazon rainforest has been cut down is to make room for cattle pasture.

Raising livestock is also a major source of land and water degradation.
  

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Additional Benefits Of Becoming A Vegetarian

You can eat your chik'n nuggets without worrying about what offcuts are included!

You don't have to worry about handling raw meat.

There are several health benefits- Vegetarians are less likely to be obese and vegetarian diets lead to greater weight loss.  They also have lower cholesterol levels, body mass indexes, less risk of dying from coronary artery disease, less risk of getting high blood pressure, less risk of getting prostate or colorectal cancer, and less risk of getting type 2 diabetes.

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Tips For Cutting Back On Meat Consumption 

• Try some "fake" meat products.  Gardenburger, Boca, Morningstar Farms all sell a variety of vegetarian burgers, hotdogs, riblets, bacon, chicken nuggets, chicken patties, sausage links, ground beef...Fake meat also cooks quickly, which makes it a great option for meals in a hurry.  They also have a lot less fat and cholesterol than traditional meat!  The nutrition facts to the right are for the original Boca burger.  An equal amount (70 g or 2.5 oz) of 75% lean hamburger has 17.5 g of fat and 205 calories.

• Try a meat substitute, like tempeh, tofu, or seitan.  For your first taste, try one of these options at a restaurant, so you can see what they taste like when done well.  (The first time you cook tofu, it will probably taste quite different from what you'd get at a restaurant.)

• Have meatless days.  There are probably already some meatless meals you eat- like spaghetti marinara, or a vegetable stirfry.  Many meat dishes can easily be adapted- meat lasagna becomes vegetable lasagna.  Check out the vegetarian recipe links below.  Once you get used to having one day a week without meat, add a second, then a third...

• When you go to a restaurant that has a vegetarian option, give it a try.  

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Important Diet Considerations

Protein and iron are two commonly cited concerns for vegetarian diets.  Most vegetarians will eat adequate amounts of both these nutrients.

Protein- Proteins contain a combination of essential amino acids.  These amino acids occur in varying amounts, depending on the food source.  Foods with all nine amino acids are called complete proteins.  Foods with incomplete proteins can be combined to make complimentary proteins.  Some examples of complimentary proteins: 

• Beans and tortillas.
• Black beans and rice.
• Chili and corn bread.
• Pita bread with hummus (ground garbanzo beans and sesame seed paste).
• Beans on toast
• Corn and beans
• Hummus and pita bread
• Nut butter on whole grain bread
• Pasta with beans
• Rice and beans, peas, or lentils
• Split pea soup with whole grain or seeded crackers or bread
• Tortillas with refried beans
• Veggie burgers on bread

Food combinations can be eaten over the course of a day, and do not need to be eaten together at one meal.

Iron.  Iron can be classified as heme and non-heme iron.  Heme iron comes from animal sources, and is more readily absorbed by the body.  Vitamin C will increase the body’s absorbtion of iron.  Vegetarian iron sources include cooked dry beans, leafy green vegetables, and iron-fortified grain products.  By eating a piece of fruit with high levels of vitamin C at the same time as eating iron-rich foods, vegetarians will increase the amount of iron absorbed at a given meal.

Other nutrients to consider:

Vitamin B12.  Vitamin B12 comes only from animal sources, such as milk, eggs, and meat.  Diets low in animal products will need to include foods fortified with vitamin B12 (such as fortified soy milk) or take a dietary supplement.

Calcium and Vitamin D. Vegetarians who do include dairy products in their diet will need to get calcium from other sources.  Soy milk and orange juice fortified with calcium are good sources. Other nonmilk sources of calcium include seeds, nuts, and certain green vegetables.  Most dairy products are fortified with Vitamin D.  Many soy milks are also fortified with Vitamin D, but you should check your labels.

Zinc. Plant sources of zinc are not as well absorbed as zinc from animal sources.  Good vegetarian sources of zinc include leavened whole grains (such as whole wheat bread), legumes (beans and lentils), soy foods, and vegetables.

Other Considerations

• If you share meals with hardcore meat eaters, it's easy to cook a dish without the meat, and prepare the meat separately.  If you share meals with more open minded meat eaters, try a fake meat substitute.

• If you eventually become a strict vegetarian, or are having one over for dinner, you'll want to be a careful label reader.  Chicken stock is common in many soups, gelatin is in many gummy snacks and yogurts, most cheese is made from animal based rennet (comes from the lining of cow stomachs, although there is vegetable-based rennet used in some cheeses).

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Vegetarian Resources

General Resources - Online

• Find vegetarian restaurants, world-wide.
• More information on nutrition.
• GoVeg.com
• VegetarianTimes.com

Vegetarian and Vegan Recipes

• VegCooking
• In a Vegetarian Kitchen with Nava Atlas
• VegWeb.com
• International Vegetarian Union
• The Vegetarian Resource Group