1. Vegetarianism

2. Vegetarians do not eat meat, fish, and poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather.

3. Why be a vegetarian? Among the many reasons for being a vegetarian are: Health Ecological Religious concerns Dislike of meat Compassion for animals Belief in non-violence Economics

4. The Key to a Healthy Vegetarian Diet Eat a wide variety of foods, including: Fruits, nuts, Seeds, legumes vegetables, plenty of leafy greens, whole grain products.

5. What about Protein? Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough "essential amino acids."

6. Good Protein Sources Lentils, tofu, low-fat dairy products, nuts, seeds, tempeh, peas... Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to protein intake.

7. Getting Iron without Meat Dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit are all good sources of iron. To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as citrus fruit or juices, tomato, or broccoli. Cooking food in iron cookware also adds to iron intake.

8. Calcium without drinking milk Collard greens, broccoli, kale, low fat dairy products, turnip greens, tofu prepared with calcium, and fortified soy milk.

9. Did You Know All These People Advocated Vegetarianism? Leonardo Da Vinci, Leo Tolstoy, George Bernard Shaw, Mahatma Gandhi, Albert Einstein, Janet Jackson, Mr. Rogers, Clara Barton, k.d. lang, Paul McCartney, David Duchovney, Gwyneth Paltrow, Tobey McGuire... Did you know Benjamin Franklin ate tofu?