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Vegetarian Diet
   A Healthy Vegetarian Diet
   Consists Primarily of Plant-
         Based Foods:

Whole grains
Nuts and seeds
 Vegans eliminate all foods from animals,
 including meat, poultry, fish, milk, eggs
 and cheese. They eat only plant-based
Lacto-vegetarians consume milk and milk
 products along with plant-based foods.
 They omit eggs as well as meat, fish and
Lacto-ovo vegetarians omit red meat,
 fish and poultry but eat eggs, milk and milk
 products, such as cheese and yogurt, in
 addition to plant-based foods.
Frederick Carlton ("Carl") Lewis

Born July 1, 1961, is a retired American
track and field athlete who won 10
Olympic medals including 9 golds, and 10
World Championships medals, of which 8
were golds, in a career that spanned from
1979 when he first achieved a world
ranking to 1996 when he last won an
Olympic title and subsequently retired.

                   Trip Gabriel, The New York Times, July 19, 1992
                          Carl Lewis

―You do not need
protein from meat
to be a successful
athlete…My best
year of track
competition was
the first year I ate a
vegan diet.‖             Very Vegetarian by Jannequin Bennett
  ―I remember vividly making
the decision in July of 1990 to
become a vegan.‖
―In the spring of 1991-eight months after
 beginning to eat vegan-I was feeling
 listless and thought I might need to add
 protein from meat to my diet. my
 listlessness was due to my needing more
 calories because I was training so many
 hours each day, not because I needed
 more animal-based protein. When I
 increased my calorie intake, I regained my
 energy. I ate no dairy products and I had
 my best year as an athlete ever!‖
―I know that many people think that eating
 a vegetarian diet-and especially a vegan
 diet-will require sacrifice and denial. eating
 vegan does not have to be tasteless and
 boring. Vegan eating is a truly indulgent
 way of life, as vegans regularly partake of
 the very best foods that nature has to
―Keep in mind that eating vegan does require a
commitment to being good to your body and to
acting responsibly toward the world around you.
Most of us are not aware of how much damage
we do to our bodies and to our world by the way
we eat. ―Your body is your temple. If you nourish
it properly, it will be good to you and you will
increase its longevity.‖
―Being good to your body, however,
requires diligence and determination. I
began eating vegan for health reasons
and continue primarily because of that.‖

                Book excerpt from Very Vegetarian By Jannequin Bennett
How Does Nutrition
Affect Your Body?
    Cell Nutrition
                 The Cell
The smallest structural unit of the body.
The body contains many trillions of them.
For optimal health each cell must receive
 adequate cell nutrition and cleansing.
Without proper nutrition our cells don’t get
 the necessary fuel to function properly.
Without adequate cleansing the cells
 become filled with poisonous wastes.
Eating a diet of nutrient rich foods feeds
 our cells giving them adequate
 nourishment and fiber for cleansing.

Without adequate nutrition our cells
 receive poisonous wastes which if
 prolonged year after year, result in
 diseases of every kind.

    How can we keep our cells healthy?
                          Bill Bain, Kings Way Health Foods
Folate (Folic Acid) – The
      Cell Builder
Folate gets its name from the Latin word
         "folium" meaning leaf.

Folate is a water-soluble B vitamin - for
 building new cells and for cell
Folate is used to make DNA and RNA,
 helps prevent changes to DNA that may
 lead to cancer.
Folate occurs naturally in food.
   Folate-Daily recommended

Females and Males 14+ years - 400 µg
Pregnancy – 600 µg
Lactation - 500 µg

                      Ohio State University Extension Fact
                      Sheet Human Nutrition
dry beans
fortified cereals
grain products
some fruits.
                     Ohio State University Extension
                     Fact Sheet,1987
Ensuring Adequate
 Protein. Your body needs protein to maintain
 healthy skin, bones, muscles and organs.

 Vegetarians eat eggs or dairy products have
 convenient sources of protein.

 Other sources of protein include soy products,
  meat substitutes, legumes, lentils, nuts, seeds
  and whole grains.
 Calcium. This mineral helps build and
 maintain strong teeth and bones.

Dark green vegetables, such as spinach,
 turnip and collard greens, kale, and
 broccoli are good sources of calcium.

 Tofu enriched with calcium and fortified
 soymilk and fruit juices are other options.
 Vitamin B-12. Your body needs vitamin B-
 12 to produce red blood cells and prevent
 This vitamin is found almost exclusively in
 animal products, including milk, eggs and
Vegans can get vitamin B-12 from some
 enriched cereals, fortified soy products or
 by taking a supplement that contains this
 Iron. Like vitamin B-12, iron is a crucial
 component of red blood cells.

 Dried beans and peas, lentils, enriched
 cereals, whole-grain products, dark, leafy
 green vegetables, and dried fruit are good
 sources of iron.
 Zinc. This mineral is an essential
 component of many enzymes and plays a
 role in cell division and in the formation of

Good sources of zinc include whole
 grains, soy products, nuts and wheat
                            By Mayo Clinic Staff ,Jan 6, 2006
In grains, fruits, vegetables and nuts are to be
found all the food elements that we need. If we
will come to the Lord in simplicity of mind, He will
teach us how to prepare wholesome food free
from the taint of flesh meat.

                                              DF 92, EG White
       Dietary Fiber
Whole-Wheat Bread vs
        White Bread
There Are Two Big Differences:

1. How they’re processed.

          2. How healthful they are.
 The flour for both is made from wheat
 berries, which have 3 nutrient-rich parts:

 The bran (the outer layers).
 The germ (the innermost area).
 The endosperm (the starchy part in
Whole wheat is processed to include all
 three nutritious parts, but white flour uses
 only the endosperm.

 When put head-to-head with whole wheat
 bread, white is a nutritional lightweight.

Whole wheat is much higher in fiber,
 vitamins B6 and E, magnesium, zinc, folic
 acid and chromium.
But of all These Nutritional
Goodies, Fiber is the Star!
 When flour is refined, it loses the most nutritious
  parts of the grain—the fiber, essential fatty
  acids, and most of the vitamins and minerals.
 In fact, about 30 nutrients are removed, but by
  law only five must be added back.
 There’s so little fiber left after processing that
  you’d have to eat eight pieces of white bread to
  get the fiber in just one piece of whole wheat
Simply switching from white to whole
wheat bread can lower heart disease risk
by 20 percent, according to research from
the University of Washington reported in
the April 2, 2003 issue of The Journal of
the American Medical Association.

                          Lisa Barley, vegetariantimes
Lack of Fiber Causes:
  Illness & Disease
In a 10-year Harvard study completed in
1994, men and women who ate high-fiber
breads had fewer heart attacks and
strokes than those whose tastes ran to
bagels and baguettes.

  Fiber deficiencies are associated with
           numerous illnesses:

 obesity
 atherosclerosis
 diabetes
 gallstones
 varicose veins
 constipation
 colon cancer
 high blood pressure
 high cholesterol.
 Long-lived cultures always eat a diet that is
  high in fiber. A minimum daily intake of fiber
  is 20 grams, and 40+ grams is felt to be
 The S.A.D. (Standard American Diet)
  contains less than 10 grams of fiber per day.
 Fiber supplementation is a wise health
  choice for anyone consuming less than 20
  grams of fiber per day.

                          The Wellness Club, More Fiber,Mar 5, 2007

Meat and all other animal products do not
 contain fiber, no matter how tough and
 chewy it is.

                          Carbohydrates and Fiber
                          Dr. Neal Pinckney
            Meat in Diets:
 Meat-eaters ingest excessive amounts of
 cholesterol, making them dangerously
 susceptible to heart attacks.

Most common cause of death in the
 United States: heart attack. risk of death
 from heart attack by average American
 man: 50 percent. Risk of death from heart
 attack by an average American man
 consuming a pure vegetarian diet: 4
 Increased risk of breast cancer for women
 who eat meat daily compared to women
 who eat meat less than once a week: four
 times higher

The risk of fatal prostate cancer is 3.6
 times greater for men who consume meat,
 cheese, eggs and milk daily as compared
 with sparingly or not at all.
                           DR. BOB GIBSON M.D. internal
          Antibiotics in Meat
 The animals that are being raised for
meat in the United States are diseased.
The livestock industry attempts to control
this disease by feeding the animals
antibiotics. Huge quantities of drugs go for
this purpose. Of all antibiotics used in the
U.S., 55% are fed to livestock.
Bacteria that cause disease are becoming
immune to the antibiotics. These
antibiotics and-or the bacteria they are
intended to destroy reside in the meat that
goes to market.
 U.S. meat and pharmaceutical industries
gave their full and complete support to the
routine feeding of antibiotics to livestock,
turning a blind eye to the threat of disease
to the consumer.
         Pesticides in Meat
Contamination of breast milk due to
 chlorinated hydrocarbon pesticides in
 animal products found in meat-eating
 mothers versus nonmeat-eating mothers is
 35 times higher.
The amount of the pesticide Dieldrin
 ingested by the average breast-fed
 American infant is 9 times the permissible
Unknown to most meat-eaters, U.S.-
 produced meat contains dangerously high
 quantities of deadly pesticides. The
 common belief is that the U.S. Department
 of Agriculture protects consumers' health
 through regular and thorough meat
 inspection. In reality, fewer than one out of
 every 250,000 slaughtered animals is
 tested for toxic chemical residues.

                     Himalayan Academy Publications, 1819 Second
                     Street, Concord, California, 94519 USA.
There is no safety in animal products.
A flesh diet creates disease.
The liability of disease is 10 times greater
 by meat eaters.
Meat eating is a direct cause of disease.

                        EG White CDF 411, BC 1112, HL 62, 2SM
Foods High in Dietary Fiber
    Grams of Fiber per portion

Apple    1 Medium            2.9g
Orange   1 Medium            2.0g
Banana   1 Medium            2.0g
       Grams of Fiber per Portion

Carrots     1 Large            2.9g
Broccoli    1 Stalk            2.7g
Potato      1 Medium           1.9g
Corn        2/3 Cups           1.6g
Tomato      1 Small            0.8g
    Fiber in Grains and Legumes
 All-Bran            1/2 Cup                       9.0g
 Kidney Beans        1/2 Cup                       6.5g
 Pinto Beans         1/2 Cup                       5.9g
 Lentils             2/3 Cup                       4.5g
 Oat bran            1/2 Cup                       4.4g
 Peas                2/3 Cup                       3.9g
 Rolled Oats         3/4 Cup                       3.0g
 Whole-Wheat Bread   1 Slice                       1.4g

                                J Clin Am Nutr 1988;47 ;440-7
But Daniel purposed in his heart that he
would not defile himself with the portion of
the kings meat…and let them give us
pulse (vegetables) to eat, and water to
  And at the end of 10 days their
countenances appeared fairer and fatter in
flesh than all the children which did eat
the portion of the kings meat.
                        Daniel 1:8, 12 &15
 What? Know ye not that your body is the temple
 of the Holy Ghost which is in you, which ye have
        of God, and ye are not your own?...
Whether therefore ye eat, or drink, or whatsoever
          ye do, do all to the glory of God.
                     1 Corinthians 6:19 & 10:31