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VEGGIE-DIETS
PROTECTING YOUR HEALTH
       A guide to vegetarian and vegan
      diets for health care professionals
VEGGIE DIETS    protecting your health!




Editor: Amanda Woodvine, Senior
Health Campaigner, Vegetarian
& Vegan Foundation


Published by: Vegetarian &
Vegan Foundation 2007


Registered charity number: 1037486


Vegetarian & Vegan Foundation,
Top Suite, 8 York Court, Wilder Street,
Bristol BS2 8QH.


Tel: 0117 970 5190
E: info@vegetarian.org.uk
W: www.vegetarian.org.uk


Cover image: Peter Cade/Getty Images
Scientific evidence is mounting that shows the many health
benefits of plant-based diets. They can cut the risk of killer
diseases such as heart disease, strokes and certain cancers.
They are useful in controlling diabetes, lowering blood pressure
and cholesterol. They are an invaluable way of maintaining a
healthy weight and can add years to life expectancy.

Consider cancer, for instance. A poor diet is    producing simple fact sheets on complex
the second largest preventable risk factor for   subjects and regularly publishing the highly-
cancer, coming close behind smoking. An          acclaimed Veggiehealth magazine. See the
estimated 70 per cent of cancers could be        reverse of this guide for a full list of our
prevented by diet (1). Yet according to a        resources and details of how to order.
recent nationwide survey (2), nearly 83 per      Some key research regarding the many
cent of the general cancer population are not    health benefits of vegetarian and vegan
given any dietary advice by health care teams    diets is highlighted below.
following cancer diagnosis – and nor are
they directed elsewhere.                                     “…vegetarians have a lower
                                                                     mean BMI, a lower
The majority of patients                                                mean plasma
would like more                                                         total cholesterol
information on healthy                                                  concentration, and
eating than they                                                        a lower mortality
receive. Many would                                                     from [ischaemic
like to receive this                                                   heart disease] IHD.
information at the point                                             They may also have
of diagnosis.                                                     a lower risk for some
                                                      other diseases such as constipation,
A further study (3) acknowledges that             diverticular disease, gallstones and
GPs and nurses simply do not have the time,      appendicitis.”
knowledge or skills to advise their patients
about desirable dietary practices.               “The evidence available suggests that
                                                 widespread adoption of a vegetarian diet
This is exactly why health charity the           could prevent approximately 40,000
Vegetarian & Vegan Foundation (VVF)              deaths from IHD in Britain each year.”
was set up. We aim to become the major
resource on vegetarian and vegan health and      Key et al., 1999. Health benefits of a vegetarian diet.
nutrition for health professionals and the       Proceedings of the Nutrition Society. 58 (2) 271-5.
public – publishing imaginative guides to help
the public’s understanding of health;
launching dynamic campaigns; producing
groundbreaking scientific reports;
                                                                                                           3
VEGGIE DIETS          protecting your health!




 “It is the position of the American                              cycle, including children, adolescents,
Dietetic Association and Dieticians of                            pregnant and lactating women, the
Canada that appropriately planned                                 elderly and competitive athletes. In most
vegetarian diets are healthful,                                   cases, vegetarian diets are beneficial in
nutritionally adequate, and provide                               the prevention and treatment of certain
health benefits in the prevention and                             diseases, such as cardiovascular disease,
treatment of certain diseases.”                                   hypertension, diabetes, cancer,
                                                                  osteoporosis, renal disease and
American Dietetic Association; Dieticians of Canada. 2003.        dementia, as well as diverticular disease,
Position of the American Dietetic Association and Dieticians of   gallstones and rheumatoid arthritis.”
Canada: Vegetarian diets. Journal of the American Dietetic
Association. 103 (6) 748-65.                                      Leitzmann C., 2005. Vegetarian diets: what are the
                                                                  advantages? Forum on Nutrition. (57) 147-56).
“Well-balanced vegetarian diets are
appropriate for all stages of the life                             “…subjects with the highest level of
                                                                  consumption of red meat, meat and
                                                                  meat products combined… were at
                                                                  an increased risk for inflammatory
                                                                  polyarthritis.”

                                                                  Pattison, et al., 2004. Dietary risk factors for the
                                                                  development of inflammatory polyarthritis: evidence for a
                                                                  role of high level of red meat consumption. Arthritis and
                                                                   Rheumatism. 50 (12) 3804-12.

                                                                       “Moderation of animal food
                                                                        consumption and an increased ratio
                                                                         of vegetable/animal food
                                                                          consumption may confer a
                                                                          protective effect [against
                                                                           hip fracture].”

                                                                            Frassetto et al., 2000. Worldwide incidence of hip
                                                                           fracture in elderly women: relation to consumption
                                                                           of animal and vegetable foods. The Journals of
                                                                          Gerontology. Series A, Biological sciences and
                                                                         medical sciences. 55 (10) M585-92.

                                                                     Vegetarians suffer less from gallstones
                                                                   than meat-eaters. A study published in the
                                                                  British Medical Journal reported that meat-
                                                                  eaters are twice as likely to develop
                                                                  gallstones as vegetarians. The low incidence
of gallstones in vegetarians compared to                               “Nurse practitioners… can reassure
meat-eaters has now been well documented.                              parents, children, and adolescents that
Vegetarian diets have been shown to be                                 a well-planned vegetarian diet is a
beneficial for both the prevention and                                 healthy choice that promotes [normal]
treatment of gallstones.                                               growth and decreases the risk for
                                                                       diabetes, heart disease and cancer.”
“…a dietary factor associated with
vegetarianism may prevent this common                                  Dunham L, Kollar LM, 2006. Vegetarian eating for children
condition.”                                                            and adolescents. J Pediatr Health Care; 20(1):27-34.

Pixley et al., 1985. Effect of vegetarianism on development of gall-   Vegetarians and vegans weigh less than
stones in women. British Medical Journal (Clinical Research            meat-eaters. Evidence shows that a plant-
Edition). 291 (6487) 11-2.                                             based diet is the healthiest option for
                                                                       weight loss or to maintain a healthy weight
Key, T.J., Davey, G.K. and Appleby, P.N. 1999. Health benefits of a    and that replacing meat with a plant-based
vegetarian diet. The Proceedings of the Nutrition Society. 58 (2)      alternative can help control weight.
271-5. As above.
                                                                       Newby PK, Tucker KL, Wolk A. 2005. Risk of overweight and
A diet rich in animal protein increases the                            obesity among semivegetarian, lactovegetarian, and vegan
risk for kidney stones. The link between                               women. The American Journal of Clinical Nutrition. 81 (6)
animal protein and kidney stone formation                              1267-74.
is now well-documented in several studies.
                                                                       Barnard ND, Scialli AR, Turner-McGrievy G, Lanou AJ, Glass J.
Breslau et al., 1988. Relationship of animal protein-rich diet to      2005. The effects of a low-fat, plant-based dietary
kidney stone formation and calcium metabolism. Journal of              intervention on body weight, metabolism, and insulin
Clinical Endocrinology and Metabolism. 66 (1) 140-6.                   sensitivity. The American Journal of Medicine. 118 (9) 991-7.

Curhan et al., 1993. A prospective study of dietary calcium and        Appleby et al., 1998. Low body mass index in non-meat
other nutrients and the risk of symptomatic kidney stones. New         eaters: the possible roles of animal fat, dietary fibre and
England Journal of Medicine. 328 (12) 833-8.                           alcohol. International Journal of Obesity and Related
                                                                       Metabolic Disorders. 22 (5) 454-60.
Taylor et al., 2004. Dietary factors and the risk of incident kidney
stones in men: new insights after 14 years of follow-up. Journal of
the American Society of Nephrology. 15 (12) 3225-32.                   REFERENCES:

Curhan G.C. 2005. A 44-year-old woman with kidney stones.              (1) Greger M, 2002. Stopping Cancer Before It
The Journal of the American Medical Association. 293 (9) 1107-14.          Starts. DVD. Available from VVF  .
                                                                       (2) Bristol Cancer Help Centre Survey,
“Research has highlighted nutritional                                      Summer 2006.
advantages to vegetarian diets and has                                 (3) Pineiro R et al, 2005. Healthy diet in
indicated that this style of eating can lead                               primary care: views of general
to lifelong healthy eating habits when                                     practitioners and nurses from Europe. Eur J
adopted at a young age…”                                                   Clin Nutr; 59 Suppl 1:S77-80.
                                                                                                                                       5
VEGGIE DIETS     protecting your health!




            DR WHO?                                   The medical establishment just doesn’t
                                                      want to know. They automatically resist
                   David Ryde (left) was Britain’s    any new advances.
                     lowest prescribing doctor
                      who cured his patients in a     “I believe that in 1991, the American
                       novel way. This vegan GP       Dietetic Association produced a report
                       built a career out of saying   virtually urging people to go vegetarian
                       no to bottles of ‘jollop’.     and it sent the US government into shock.
                      He prefers giving advice –      So much of agriculture is dependent upon
                     and it has dramatically          livestock that such a change would wreck
                   changed people’s lives.            the US economy, they said. The report
                                                      never appeared.”
           There were some 35,000 general
    practitioners in Britain when Dr David            David Ryde himself has
    Ryde MB, BS, FRCGP was practising and             experienced the lethargy of
    none wrote out fewer prescriptions than           officialdom. The DHSS –
    him. The UK’s lowest prescribing doctor           as it was then – invited
    had discovered that diet was the answer           him to London to
    to many health problems, not pills and            discuss his low
    potions. There was clearly something in it        prescribing and
    because he had some of the best health            excellent outcomes.
    outcomes in the UK.                               He hoped this would
                                                      be the start of a
    David Ryde was successfully treating angina       revolution in primary
    and other heart conditions, high cholesterol      health care and
    levels, obesity, high blood pressure, diabetes,   explained his simplicity
    strokes and even rheumatoid arthritis by          of approach, asking what
    getting people to switch to a vegan diet. His     they intended to do.
    practice was in one of the poorest parts of       “Absolutely nothing”, was the
    London’s East End and he saw more than his        answer. Such an approach would
    share of all these conditions.                    simply be unacceptable to GPs, they said.

    “Compared to meat-eaters, long term               You couldn’t get a better example of
    vegans live on average six years longer           veganism than Dr David Ryde. A keen
    and spend about one fifth of the time in          sportsman, he was doctor to all the World
    hospital over the age of 60,”                     Jewish Games, an honorary member of the
    states David Ryde.                                British Association of Sport Medicine, a
                                                      county athlete and rugby player and served
    “The truth is that most people eat two to         on the medical sub committee of the
    three times more fat and protein than             British Olympic Association for 15 years.
    they need and we’re just beginning to             He is now in his seventies, extremely active
    discover that animal protein may be as            and still looks as though he could take his
    damaging to health as fat and cholesterol.        place in a rugby scrum.
6
VEGGIE CASE NOTES                                “My full medical last year showed
                                                 excellent blood pressure, low cholesterol,
“In 2002 I became a vegan, having been a         liver and kidneys functioning brilliantly
veggie for 31 years. My hot flushes were         and no-one believes I’m 44! My GP’s
particularly unpleasant and my GP offered        response? ‘A vegan diet is an extremely
the usual but I declined. I started reading      healthy one’!”
up on nutrition and cut out dairy produce,       Peter Bagshaw
eggs, spinach and hot spices. I still get hot
flushes but not nearly as strongly. I eat lots   “I used to suffer with irritable bowel
of tofu and soya products, veg, fruit, beans     syndrome and severe constipation – nice!
cereals, and as a bonus have lost weight,        Whatever my doctor prescribed didn’t
too. I have very low cholesterol, normal         work, but what did work was going
    blood pressure for my age and am fit         vegan. Since then, my stomach feels
         and healthy.”                           great; I am no longer bloated and have
             Paquita Perez                       slimmed down in the process!” J Roberts

                 “…by April this year my         “I had tried several remedies for hay
                   husband and I will have       fever but with little success. According
                    been veggie for two          to my doctor I had allergic rhinitis due to
                    years. I can’t say we        pollen and dust and although not severe,
                     really missed meat,         it was uncomfortable and caused itchy
                    but we make sure we          eyes and a stuffy, runny nose.
                    eat healthily, eating
                   plenty of variety – nuts,
                  seeds, pulses, grains,
                soya, tofu, quorn, and at
              least 10 portions of fruit
            and veg a day.

  “Almost straight away I noticed an
improvement in my skin (having always
had sensitive skin prone to eczema and
rashes). I also have loads more energy and
have even lost a few pounds in weight.”
Anne Sommerville

“Since becoming vegetarian I have lost
over two stone and have given up cake
and chocolate. I am losing weight at a
rate of one or two pounds per week.
I find my new diet filling and delicious
and I have a lot more energy.”
L Burgess
                                                                                               7
VEGGIE DIETS    protecting your health!




    “After a year as a vegan I suddenly
    realised that I’d survived a whole summer
    with no hay fever symptoms. My diet has
    become much more varied and healthy
                                                     “    Going vegetarian? But
                                                     what about your PROTEIN?
                                                     What about your HEALTH?
                                                                                         “
    and I’ve embraced such things as tofu and        It can’t be good for you!?
    my hay fever has completely disappeared!         Or, so say some people.
    The occasional skin problems I used to
    experience have also gone and my skin
    condition has improved dramatically.”
                                                     ...Wrong!
    Gaynor Armitage

                “I have been a vegetarian for        PROTEIN
                     most of my life and had
                        no concerns about my         Although protein is vital for our survival,
                          health during my very      we don’t need as much as is commonly
                            easy pregnancy, in       believed. The maximum required,
                             fact I believe my       according to leading health bodies like the
                              balanced veggie        World Health Organisation (WHO), is only
                              diet was a             eight per cent of our calories from protein.
                              positively helpful     Almost all foods – grains, pulses (peas, all
                              factor. Jessi is now   types of beans, lentils), nuts, seeds and
                             seven and was           vegetables – can easily provide us with
                           brought up with a         eight per cent calories from protein.The
                          balanced vegetarian        foods that are exceptions to this include
                       diet. She is a very           fruits (which contain about five per cent
                    healthy girl and has             of their energy from protein) and many
              developed a taste for healthy          sweets and junk foods. This makes it very
    food which many other children don’t.            easy to meet your protein needs and
    Some of her favourite foods are salads,          unnecessary to go out of your way to
    broccoli, and raisins with plain yoghurt,        get protein in your diet.
    as well of course, as chips and pasta.”
    Kee Macmillan                                    There is a persistent myth that vegetarians
                                                     need to be well educated and choose
                                                     protein foods that complement one
                                                     another, meaning that foods make up for
                                                     the amino acid deficiencies of one another.
                                                     But research shows that this is unnecessary,
                                                     and that both vegetarians and omnivores
                                                     get enough protein, including plenty of the
                                                     amino acids they need, as long as they are
                                                     getting enough calories.


8
By eating a range of whole, plant-based foods         TOO MUCH OF A GOOD THING?
you will get all the different amino acids you
need – and in the right proportions. Especially       Excess protein, on the other hand, is
good sources of high quality protein include          linked with kidney disease, osteoporosis,
soya products (eg tofu, soya milk, veggie             cancers, type 2 diabetes and cardiovascular
mince), cereals (eg rice, pasta, wholemeal            disease – and getting too much is usually a
bread), pulses (eg baked beans, chickpeas,            result of eating too many animal products.
lentils, kidney beans), nuts and seeds.
                                                      There is a compelling case that animal
                                                      proteins – independent of other associated
HOW MUCH PROTEIN                                      nutrients – increase the risk for cancer,
DO WE NEED?                                           atherosclerosis, osteoporosis and type 2
                                                      diabetes. This was particularly evident in
Not as much as we think – recommended                 the China Health Study – one of the largest
amounts have more than halved in the past             and most comprehensive studies ever
20 years as several chronic diseases have             undertaken to examine the relationship
been linked to eating too much animal (not            between diet and disease. Huge differences
plant) protein. The average adult needs to            were seen in disease rates based on the
consume between 45 and 55.5 grams of                  amount of plant foods participants ate
protein per day.                                      compared to animal foods.

Protein requirements (grams needed per day)           Plant proteins can do a better job of meeting
                                                      your protein needs than animal
Age group        Reference Nutrient Intake (RNI),     products, both because they
(years)          g per day (values from WHO)          are less concentrated sources
                                                      of protein (making it less
                      Females                 Males   likely that you’ll get too
11-14                 41.2                    42.1    much) and because they
15-18                 45.4                    55.2    are more likely to
19-50                 45                      55.5    be bundled with
50+                   46.5                    53.3    other nutrients
                                                      such as fibre,
To give you a comparison between some                 vitamins, minerals,
meat and vegetarian products, a standard              phytochemicals and
50g beef burger contains 10.2g of protein             healthy fats.
and three (90g) fish sticks 12.l g; half a can
of 225g baked beans contains 11.5g of
protein; an average serving of pasta (190g
cooked) contains 8.5g, an average serving
of kidney beans (160g cooked) 12.4g, and a
small packet (25g) of peanuts contains 6.1g.


                                                                                                      9
VEGGIE DIETS            protecting your health!




                                                                                                BMA, 1996. Diet, nutrition and health. BMA Report 4.11.
                                                                                                American Dietetic Association; Dieticians of Canada. 2003.
                                                                                                Position of the American Dietetic Association and Dieticians of
                                                                                                Canada: Vegetarian diets. Journal of the American Dietetic
                                                                                                Association. 103 (6) 748-65. As above.
Image: John Foxx/Alamy




                                                                                                Calcium
                                                                                                Calcium is important for healthy bones and
                                                                                                teeth and for the working of muscles. It is
                                                                                                virtually absent from meat products.
                                                                                                Excessive amounts of animal protein (from
                                                                                                meat, dairy, fish and eggs) in the diet can
                                                                                                  actually leach calcium from the bones –
                                                                                                   weakening the skeleton and leading to
                                                                                                    osteoporosis. Therefore it is much
                                                                                                     healthier to obtain calcium from plants
                                                                                                     than from dairy. Calcium is found in
                                                                                                    dark green leafy vegetables such as
                                                                                                broccoli, kale, watercress and cabbage;
                                                                                                pulses; dried fruits; tahini (sesame seed
                                                                                                butter) and nuts and seeds (particularly
                              Iron                                                              almonds and sesame seeds). Many soya
                              All the world’s leading health advisory                           milks and tofu are fortified with calcium.
                              bodies agree that meat-eaters are just as
                              likely to suffer from iron deficiency anaemia                     Vitamin B12 (Cobalamin)
                              as vegetarians. Everyone – especially                             A daily source of this vital vitamin is required
                              women – should ensure a good supply of                            – easily available from foods fortified with it.
                              iron in their diet. It’s needed for healthy                       Vegetarians get B12 from free range eggs and
                              red blood cells to transport oxygen to all                        dairy. Vegans need to obtain cobalamin from
                              parts of the body. Good sources of iron                           eating B12-fortified foods, such as breakfast
                              are baked beans, wholegrain bread,                                cereals, margarines, nutritional yeast (eg
                              molasses, leafy green vegetables, dried                           Marmite) and soya milk. Vitamin B12 from
                              fruit (particularly apricots and figs), cocoa,                    fortified foods is better absorbed than the
                              lentils, pulses (all types of beans, peas,                        B12 from meat, poultry and fish.
                              lentils) and pumpkin seeds. Vitamin C
                              increases the absorption of iron by a factor                      Omega-3 fatty acids and the
                              of four – another reason why fresh                                vegetarian diet
                              vegetables and fruits are so important                            Most healthy people are able to obtain the
                              in the diet.                                                      essential omega-3 fatty acids they need by
                                                                                                including rich plant-based sources of omega-
                              The British Medical Association and the American Dietetic         3 in their diet, such as linseed (flaxseed),
                              Association state that vegetarians are no more likely to suffer   rapeseed and their oils. The table (right)
                              from iron deficiency than meat-eaters.                            shows how much people should aim to
                         10
include in their diet each day. These fats are    who already consume fish oil, vegetarian
easily damaged by light or heat so try and        supplements containing EPA and DHA
keep these foods refrigerated and use them        derived from algae could be a good
cold, for example on cold vegetable/rice/         substitute. Make sure you’re getting a
pasta salads and so on.                           balanced diet with the Vegetarian & Vegan
                                                  Foundation’s handy chart. Healthy eating
Omega-3 fatty acids         1 daily portion is…   stems from knowing the size of a portion
                                                  of food and how much to eat every day.
Flaxseed (linseed) oil      1 teaspoon            For further information, send for our guide
Ground flaxseed (linseed)   1 tablespoon          Nutrition in a Nutshell and our Veggie
Hempseed oil                1 tablespoon          Vitamins and Other Good Things!
Rapeseed oil                1 tablespoon          Wallchart – details overleaf.
Walnuts                     8 halves/28g/1oz
Hempseed                    5 tablespoons

Most people are able to convert the type of
omega-3 fat that these foods contain (called
ALA) to EPA and DHA. This process isn’t
amazingly efficient but there are many steps
you can take to improve the rate at which
ALA is converted.

I Cut down on cholesterol (avoid eggs,
     meat and dairy products);
I Avoid or cut down on processed
  foods, trans-fatty acids from
  margarines and hydrogenated
  vegetable oils;
I Avoid or reduce fried foods,
  alcohol, caffeine, sugar, smoking
  and stress;
I Make sure that you get all the
  minerals you require including zinc
  and chromium (found in sesame
  and pumpkin seeds, green
  vegetables, lentils, wholegrain cereals,
  pepper, yeast and wholemeal bread);
I Cut down on omega-6 oils (sunflower
  and corn oil).

Consumption of the above-mentioned plant-
based sources of omega-3 should be sufficient
for most healthy people. However, for people
What vegetarians and vegans should have each day


No. of   Foods                                     Healthy Portion                   To Provide
Servings                                           Size
At Least 5       Fruit & Vegetables to include: Dark Green                           Folate, Calcium,
                 Leafy Vegetables, Orange Vegetables,                                Vitamin A, Vitamin C,
                 Fresh Fruit, Dried Fruit                                            Fibre & Iron
            eg Fresh Fruit                         1 medium piece the size
                                                   of a tennis ball
                 Dried Fruit                       1-11⁄2 tablespoons or
                                                   1 golf ball
                 Green or Root Veg                 2-3 tablespoons or
                                                   1
                                                    ⁄2 tennis ball
                 Salad Veg                         80g or 1 large cereal bowl


3-4              Cereals & Grains (eg Wholemeal Pasta,                               Energy, Fibre,
                 Brown Rice, Oats, Wholemeal Bread, etc)                             B Vitamins, Calcium,
            eg Cooked Brown Rice                   2-3 heaped tablespoons            Iron, Protein
                                                   or 1⁄2 teacup
                 Breakfast Cereal                  25g or 1 regular sized
                                                   cereal bowl
                 Wholemeal Pasta                   1 cup (cooked) as side dish
                                                   or 2 cups as main dish
                 Wholemeal Bread                   2 slices


2 or 3           Pulses (eg Peas, all types of Beans & Lentils),                     Protein, Energy, Fibre
                 Nuts or Seeds                                                       Iron, Calcium,
            eg Peas, Beans and Lentils             1
                                                    ⁄2 cup (cooked)                  Other Minerals
               Nuts                                2 tablespoons or a
                                                   small handful


Small            Vegetable Oil (eg Flaxseed or Rapeseed Oil,                         Energy, Vitamin E
amounts          used cold; Olive Oil), Margarine                                    (Vegetable oils),
                                                                                     Vitamin A & D
                                                                                     (Fortified Margarine),
                                                                                     Essential Omega-3 and
                                                                                     Omega-6 Fats (Flaxseed,
                                                                                     Soya, Walnut, Hemp)

At least 1       B12 Fortified Foods, eg Fortified Soya Milk,                        Vitamin B12
                 Fortified Breakfast Cereal, Reduced Salt Yeast
                 Extract (essential if vegan)

1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet



 12
SAY WHAT?                                     For more information on whether or not food or
                                              medicines are suitable for your vegetarian or
What’s a vegetarian?                          vegan patients, see our A-Z glossary of animal
A person who avoids eating red and white      substances, A-Z of Hidden Nasties, available
meats, fish and all other water creatures     online at www.vegetarian.org.uk/factsheets
such as prawns and lobsters; and who also     /hiddennasties Also see the Electronic
avoids slaughter by-products such as          Medicines Compendium section of the website
gelatine (made from horns, hooves, bones      www.medicines.org.uk which provides a list
etc), lard and cochineal (crushed insects).   of ‘ingredients’ for each drug on
A vegetarian may or may not eat dairy         its database.
products, free range eggs or honey.

What’s a vegan?
A person who tends to be much healthier
than their dairy and meat-eating
counterparts! Why? Because a
vegan eats no animal products –
red and white meats, fish and
other water creatures, eggs,
dairy and insect products
such as honey and
cochineal. That means
no damaging animal
protein, animal fats or
cholesterol in their
diet. Far from going
short, they can – and
are more likely to –
pack their diet with
a wide range of
healthy, disease
busting foods high
in vegetable protein,
fibre, complex
carbohydrates, vitamins,
minerals and good fats.
These include fresh fruit
and veg, a wide range of
pulses, including peas, beans
and lentils, wholegrain pastas,
breads and rice, nuts and seeds,
herbs and spices and vegetable oils –
especially flaxseed and virgin olive oil.
VEGGIE DIETS     protecting your health!




     Britain’s leading health and nutrition charity the Vegetarian &
     Vegan Foundation produces a range of colourful, easy-to-read
     and informative guides on a number of issues surrounding
     vegetarianism and veganism. These publications are available
     for health care professionals to purchase for resale at half price,
     providing helpful resources for your patients at fantastic value
     for money. To order, simply complete and return the order form
     below with payment and your order will be processed within
     21 days. If you would like to view a sample copy of any of the
     guides before ordering you can request these using the form
     below (or by calling Angie Greenaway on 0117 944 1000 or
     emailing angie@viva.org.uk).

     Health                                               I Veggie Health for Kids

     Veggiehealth magazine                                I The Iron Myth
     free to health care professionals (RRP £15
     per annum)                                           I A-Z of Hidden Nasties! Alphabetical
     Published three times a year, Veggiehealth              glossary of animal substances
     provides a reassuring – and honest – voice about
     the benefits of following a plant-based diet and     I B12 and the Vegan Diet
     why it is the very best way to ensure good health.
     Each issue is packed with the latest science on      I Boning up on Calcium! Why plant
     diet and health from around the world, but              calcium is best
     there’s no jargon, just easy to read informative
     features which everyone can understand!
                                                          Guides

     Fact sheets                                          Nutrition In A Nutshell
                                                          35p (RRP 70p)
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     colourful folder for only £2.50 (RRP £5)             obtain all the nutrients you need on a
                                                          vegetarian and vegan diet.
     I Fishing for Facts
                                                          Your Health In Your Hands
     I Plant-based Diets and Heart Disease                50p (RRP £1)
                                                          How diet affects our health. Easy to read and
     I Soya-based Infant Formula                          listing many of the common diseases, a
14
vegetarian diet is shown as the overwhelmingly       Babies & Children
healthier alternative to the typical Western diet.
                                                     Vegetarian & Vegan Mother
The Food of Champions                                and Baby Guide
50p (RRP £1)                                         95p (RRP £1.90)
Why plant-based diets are ideal for sports people.   Contains a wealth of practical information
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Veggie Diets: A Guide for Health Professionals

  • 1. VEGGIE-DIETS PROTECTING YOUR HEALTH A guide to vegetarian and vegan diets for health care professionals
  • 2. VEGGIE DIETS protecting your health! Editor: Amanda Woodvine, Senior Health Campaigner, Vegetarian & Vegan Foundation Published by: Vegetarian & Vegan Foundation 2007 Registered charity number: 1037486 Vegetarian & Vegan Foundation, Top Suite, 8 York Court, Wilder Street, Bristol BS2 8QH. Tel: 0117 970 5190 E: info@vegetarian.org.uk W: www.vegetarian.org.uk Cover image: Peter Cade/Getty Images
  • 3. Scientific evidence is mounting that shows the many health benefits of plant-based diets. They can cut the risk of killer diseases such as heart disease, strokes and certain cancers. They are useful in controlling diabetes, lowering blood pressure and cholesterol. They are an invaluable way of maintaining a healthy weight and can add years to life expectancy. Consider cancer, for instance. A poor diet is producing simple fact sheets on complex the second largest preventable risk factor for subjects and regularly publishing the highly- cancer, coming close behind smoking. An acclaimed Veggiehealth magazine. See the estimated 70 per cent of cancers could be reverse of this guide for a full list of our prevented by diet (1). Yet according to a resources and details of how to order. recent nationwide survey (2), nearly 83 per Some key research regarding the many cent of the general cancer population are not health benefits of vegetarian and vegan given any dietary advice by health care teams diets is highlighted below. following cancer diagnosis – and nor are they directed elsewhere. “…vegetarians have a lower mean BMI, a lower The majority of patients mean plasma would like more total cholesterol information on healthy concentration, and eating than they a lower mortality receive. Many would from [ischaemic like to receive this heart disease] IHD. information at the point They may also have of diagnosis. a lower risk for some other diseases such as constipation, A further study (3) acknowledges that diverticular disease, gallstones and GPs and nurses simply do not have the time, appendicitis.” knowledge or skills to advise their patients about desirable dietary practices. “The evidence available suggests that widespread adoption of a vegetarian diet This is exactly why health charity the could prevent approximately 40,000 Vegetarian & Vegan Foundation (VVF) deaths from IHD in Britain each year.” was set up. We aim to become the major resource on vegetarian and vegan health and Key et al., 1999. Health benefits of a vegetarian diet. nutrition for health professionals and the Proceedings of the Nutrition Society. 58 (2) 271-5. public – publishing imaginative guides to help the public’s understanding of health; launching dynamic campaigns; producing groundbreaking scientific reports; 3
  • 4. VEGGIE DIETS protecting your health! “It is the position of the American cycle, including children, adolescents, Dietetic Association and Dieticians of pregnant and lactating women, the Canada that appropriately planned elderly and competitive athletes. In most vegetarian diets are healthful, cases, vegetarian diets are beneficial in nutritionally adequate, and provide the prevention and treatment of certain health benefits in the prevention and diseases, such as cardiovascular disease, treatment of certain diseases.” hypertension, diabetes, cancer, osteoporosis, renal disease and American Dietetic Association; Dieticians of Canada. 2003. dementia, as well as diverticular disease, Position of the American Dietetic Association and Dieticians of gallstones and rheumatoid arthritis.” Canada: Vegetarian diets. Journal of the American Dietetic Association. 103 (6) 748-65. Leitzmann C., 2005. Vegetarian diets: what are the advantages? Forum on Nutrition. (57) 147-56). “Well-balanced vegetarian diets are appropriate for all stages of the life “…subjects with the highest level of consumption of red meat, meat and meat products combined… were at an increased risk for inflammatory polyarthritis.” Pattison, et al., 2004. Dietary risk factors for the development of inflammatory polyarthritis: evidence for a role of high level of red meat consumption. Arthritis and Rheumatism. 50 (12) 3804-12. “Moderation of animal food consumption and an increased ratio of vegetable/animal food consumption may confer a protective effect [against hip fracture].” Frassetto et al., 2000. Worldwide incidence of hip fracture in elderly women: relation to consumption of animal and vegetable foods. The Journals of Gerontology. Series A, Biological sciences and medical sciences. 55 (10) M585-92. Vegetarians suffer less from gallstones than meat-eaters. A study published in the British Medical Journal reported that meat- eaters are twice as likely to develop gallstones as vegetarians. The low incidence
  • 5. of gallstones in vegetarians compared to “Nurse practitioners… can reassure meat-eaters has now been well documented. parents, children, and adolescents that Vegetarian diets have been shown to be a well-planned vegetarian diet is a beneficial for both the prevention and healthy choice that promotes [normal] treatment of gallstones. growth and decreases the risk for diabetes, heart disease and cancer.” “…a dietary factor associated with vegetarianism may prevent this common Dunham L, Kollar LM, 2006. Vegetarian eating for children condition.” and adolescents. J Pediatr Health Care; 20(1):27-34. Pixley et al., 1985. Effect of vegetarianism on development of gall- Vegetarians and vegans weigh less than stones in women. British Medical Journal (Clinical Research meat-eaters. Evidence shows that a plant- Edition). 291 (6487) 11-2. based diet is the healthiest option for weight loss or to maintain a healthy weight Key, T.J., Davey, G.K. and Appleby, P.N. 1999. Health benefits of a and that replacing meat with a plant-based vegetarian diet. The Proceedings of the Nutrition Society. 58 (2) alternative can help control weight. 271-5. As above. Newby PK, Tucker KL, Wolk A. 2005. Risk of overweight and A diet rich in animal protein increases the obesity among semivegetarian, lactovegetarian, and vegan risk for kidney stones. The link between women. The American Journal of Clinical Nutrition. 81 (6) animal protein and kidney stone formation 1267-74. is now well-documented in several studies. Barnard ND, Scialli AR, Turner-McGrievy G, Lanou AJ, Glass J. Breslau et al., 1988. Relationship of animal protein-rich diet to 2005. The effects of a low-fat, plant-based dietary kidney stone formation and calcium metabolism. Journal of intervention on body weight, metabolism, and insulin Clinical Endocrinology and Metabolism. 66 (1) 140-6. sensitivity. The American Journal of Medicine. 118 (9) 991-7. Curhan et al., 1993. A prospective study of dietary calcium and Appleby et al., 1998. Low body mass index in non-meat other nutrients and the risk of symptomatic kidney stones. New eaters: the possible roles of animal fat, dietary fibre and England Journal of Medicine. 328 (12) 833-8. alcohol. International Journal of Obesity and Related Metabolic Disorders. 22 (5) 454-60. Taylor et al., 2004. Dietary factors and the risk of incident kidney stones in men: new insights after 14 years of follow-up. Journal of the American Society of Nephrology. 15 (12) 3225-32. REFERENCES: Curhan G.C. 2005. A 44-year-old woman with kidney stones. (1) Greger M, 2002. Stopping Cancer Before It The Journal of the American Medical Association. 293 (9) 1107-14. Starts. DVD. Available from VVF . (2) Bristol Cancer Help Centre Survey, “Research has highlighted nutritional Summer 2006. advantages to vegetarian diets and has (3) Pineiro R et al, 2005. Healthy diet in indicated that this style of eating can lead primary care: views of general to lifelong healthy eating habits when practitioners and nurses from Europe. Eur J adopted at a young age…” Clin Nutr; 59 Suppl 1:S77-80. 5
  • 6. VEGGIE DIETS protecting your health! DR WHO? The medical establishment just doesn’t want to know. They automatically resist David Ryde (left) was Britain’s any new advances. lowest prescribing doctor who cured his patients in a “I believe that in 1991, the American novel way. This vegan GP Dietetic Association produced a report built a career out of saying virtually urging people to go vegetarian no to bottles of ‘jollop’. and it sent the US government into shock. He prefers giving advice – So much of agriculture is dependent upon and it has dramatically livestock that such a change would wreck changed people’s lives. the US economy, they said. The report never appeared.” There were some 35,000 general practitioners in Britain when Dr David David Ryde himself has Ryde MB, BS, FRCGP was practising and experienced the lethargy of none wrote out fewer prescriptions than officialdom. The DHSS – him. The UK’s lowest prescribing doctor as it was then – invited had discovered that diet was the answer him to London to to many health problems, not pills and discuss his low potions. There was clearly something in it prescribing and because he had some of the best health excellent outcomes. outcomes in the UK. He hoped this would be the start of a David Ryde was successfully treating angina revolution in primary and other heart conditions, high cholesterol health care and levels, obesity, high blood pressure, diabetes, explained his simplicity strokes and even rheumatoid arthritis by of approach, asking what getting people to switch to a vegan diet. His they intended to do. practice was in one of the poorest parts of “Absolutely nothing”, was the London’s East End and he saw more than his answer. Such an approach would share of all these conditions. simply be unacceptable to GPs, they said. “Compared to meat-eaters, long term You couldn’t get a better example of vegans live on average six years longer veganism than Dr David Ryde. A keen and spend about one fifth of the time in sportsman, he was doctor to all the World hospital over the age of 60,” Jewish Games, an honorary member of the states David Ryde. British Association of Sport Medicine, a county athlete and rugby player and served “The truth is that most people eat two to on the medical sub committee of the three times more fat and protein than British Olympic Association for 15 years. they need and we’re just beginning to He is now in his seventies, extremely active discover that animal protein may be as and still looks as though he could take his damaging to health as fat and cholesterol. place in a rugby scrum. 6
  • 7. VEGGIE CASE NOTES “My full medical last year showed excellent blood pressure, low cholesterol, “In 2002 I became a vegan, having been a liver and kidneys functioning brilliantly veggie for 31 years. My hot flushes were and no-one believes I’m 44! My GP’s particularly unpleasant and my GP offered response? ‘A vegan diet is an extremely the usual but I declined. I started reading healthy one’!” up on nutrition and cut out dairy produce, Peter Bagshaw eggs, spinach and hot spices. I still get hot flushes but not nearly as strongly. I eat lots “I used to suffer with irritable bowel of tofu and soya products, veg, fruit, beans syndrome and severe constipation – nice! cereals, and as a bonus have lost weight, Whatever my doctor prescribed didn’t too. I have very low cholesterol, normal work, but what did work was going blood pressure for my age and am fit vegan. Since then, my stomach feels and healthy.” great; I am no longer bloated and have Paquita Perez slimmed down in the process!” J Roberts “…by April this year my “I had tried several remedies for hay husband and I will have fever but with little success. According been veggie for two to my doctor I had allergic rhinitis due to years. I can’t say we pollen and dust and although not severe, really missed meat, it was uncomfortable and caused itchy but we make sure we eyes and a stuffy, runny nose. eat healthily, eating plenty of variety – nuts, seeds, pulses, grains, soya, tofu, quorn, and at least 10 portions of fruit and veg a day. “Almost straight away I noticed an improvement in my skin (having always had sensitive skin prone to eczema and rashes). I also have loads more energy and have even lost a few pounds in weight.” Anne Sommerville “Since becoming vegetarian I have lost over two stone and have given up cake and chocolate. I am losing weight at a rate of one or two pounds per week. I find my new diet filling and delicious and I have a lot more energy.” L Burgess 7
  • 8. VEGGIE DIETS protecting your health! “After a year as a vegan I suddenly realised that I’d survived a whole summer with no hay fever symptoms. My diet has become much more varied and healthy “ Going vegetarian? But what about your PROTEIN? What about your HEALTH? “ and I’ve embraced such things as tofu and It can’t be good for you!? my hay fever has completely disappeared! Or, so say some people. The occasional skin problems I used to experience have also gone and my skin condition has improved dramatically.” ...Wrong! Gaynor Armitage “I have been a vegetarian for PROTEIN most of my life and had no concerns about my Although protein is vital for our survival, health during my very we don’t need as much as is commonly easy pregnancy, in believed. The maximum required, fact I believe my according to leading health bodies like the balanced veggie World Health Organisation (WHO), is only diet was a eight per cent of our calories from protein. positively helpful Almost all foods – grains, pulses (peas, all factor. Jessi is now types of beans, lentils), nuts, seeds and seven and was vegetables – can easily provide us with brought up with a eight per cent calories from protein.The balanced vegetarian foods that are exceptions to this include diet. She is a very fruits (which contain about five per cent healthy girl and has of their energy from protein) and many developed a taste for healthy sweets and junk foods. This makes it very food which many other children don’t. easy to meet your protein needs and Some of her favourite foods are salads, unnecessary to go out of your way to broccoli, and raisins with plain yoghurt, get protein in your diet. as well of course, as chips and pasta.” Kee Macmillan There is a persistent myth that vegetarians need to be well educated and choose protein foods that complement one another, meaning that foods make up for the amino acid deficiencies of one another. But research shows that this is unnecessary, and that both vegetarians and omnivores get enough protein, including plenty of the amino acids they need, as long as they are getting enough calories. 8
  • 9. By eating a range of whole, plant-based foods TOO MUCH OF A GOOD THING? you will get all the different amino acids you need – and in the right proportions. Especially Excess protein, on the other hand, is good sources of high quality protein include linked with kidney disease, osteoporosis, soya products (eg tofu, soya milk, veggie cancers, type 2 diabetes and cardiovascular mince), cereals (eg rice, pasta, wholemeal disease – and getting too much is usually a bread), pulses (eg baked beans, chickpeas, result of eating too many animal products. lentils, kidney beans), nuts and seeds. There is a compelling case that animal proteins – independent of other associated HOW MUCH PROTEIN nutrients – increase the risk for cancer, DO WE NEED? atherosclerosis, osteoporosis and type 2 diabetes. This was particularly evident in Not as much as we think – recommended the China Health Study – one of the largest amounts have more than halved in the past and most comprehensive studies ever 20 years as several chronic diseases have undertaken to examine the relationship been linked to eating too much animal (not between diet and disease. Huge differences plant) protein. The average adult needs to were seen in disease rates based on the consume between 45 and 55.5 grams of amount of plant foods participants ate protein per day. compared to animal foods. Protein requirements (grams needed per day) Plant proteins can do a better job of meeting your protein needs than animal Age group Reference Nutrient Intake (RNI), products, both because they (years) g per day (values from WHO) are less concentrated sources of protein (making it less Females Males likely that you’ll get too 11-14 41.2 42.1 much) and because they 15-18 45.4 55.2 are more likely to 19-50 45 55.5 be bundled with 50+ 46.5 53.3 other nutrients such as fibre, To give you a comparison between some vitamins, minerals, meat and vegetarian products, a standard phytochemicals and 50g beef burger contains 10.2g of protein healthy fats. and three (90g) fish sticks 12.l g; half a can of 225g baked beans contains 11.5g of protein; an average serving of pasta (190g cooked) contains 8.5g, an average serving of kidney beans (160g cooked) 12.4g, and a small packet (25g) of peanuts contains 6.1g. 9
  • 10. VEGGIE DIETS protecting your health! BMA, 1996. Diet, nutrition and health. BMA Report 4.11. American Dietetic Association; Dieticians of Canada. 2003. Position of the American Dietetic Association and Dieticians of Canada: Vegetarian diets. Journal of the American Dietetic Association. 103 (6) 748-65. As above. Image: John Foxx/Alamy Calcium Calcium is important for healthy bones and teeth and for the working of muscles. It is virtually absent from meat products. Excessive amounts of animal protein (from meat, dairy, fish and eggs) in the diet can actually leach calcium from the bones – weakening the skeleton and leading to osteoporosis. Therefore it is much healthier to obtain calcium from plants than from dairy. Calcium is found in dark green leafy vegetables such as broccoli, kale, watercress and cabbage; pulses; dried fruits; tahini (sesame seed butter) and nuts and seeds (particularly Iron almonds and sesame seeds). Many soya All the world’s leading health advisory milks and tofu are fortified with calcium. bodies agree that meat-eaters are just as likely to suffer from iron deficiency anaemia Vitamin B12 (Cobalamin) as vegetarians. Everyone – especially A daily source of this vital vitamin is required women – should ensure a good supply of – easily available from foods fortified with it. iron in their diet. It’s needed for healthy Vegetarians get B12 from free range eggs and red blood cells to transport oxygen to all dairy. Vegans need to obtain cobalamin from parts of the body. Good sources of iron eating B12-fortified foods, such as breakfast are baked beans, wholegrain bread, cereals, margarines, nutritional yeast (eg molasses, leafy green vegetables, dried Marmite) and soya milk. Vitamin B12 from fruit (particularly apricots and figs), cocoa, fortified foods is better absorbed than the lentils, pulses (all types of beans, peas, B12 from meat, poultry and fish. lentils) and pumpkin seeds. Vitamin C increases the absorption of iron by a factor Omega-3 fatty acids and the of four – another reason why fresh vegetarian diet vegetables and fruits are so important Most healthy people are able to obtain the in the diet. essential omega-3 fatty acids they need by including rich plant-based sources of omega- The British Medical Association and the American Dietetic 3 in their diet, such as linseed (flaxseed), Association state that vegetarians are no more likely to suffer rapeseed and their oils. The table (right) from iron deficiency than meat-eaters. shows how much people should aim to 10
  • 11. include in their diet each day. These fats are who already consume fish oil, vegetarian easily damaged by light or heat so try and supplements containing EPA and DHA keep these foods refrigerated and use them derived from algae could be a good cold, for example on cold vegetable/rice/ substitute. Make sure you’re getting a pasta salads and so on. balanced diet with the Vegetarian & Vegan Foundation’s handy chart. Healthy eating Omega-3 fatty acids 1 daily portion is… stems from knowing the size of a portion of food and how much to eat every day. Flaxseed (linseed) oil 1 teaspoon For further information, send for our guide Ground flaxseed (linseed) 1 tablespoon Nutrition in a Nutshell and our Veggie Hempseed oil 1 tablespoon Vitamins and Other Good Things! Rapeseed oil 1 tablespoon Wallchart – details overleaf. Walnuts 8 halves/28g/1oz Hempseed 5 tablespoons Most people are able to convert the type of omega-3 fat that these foods contain (called ALA) to EPA and DHA. This process isn’t amazingly efficient but there are many steps you can take to improve the rate at which ALA is converted. I Cut down on cholesterol (avoid eggs, meat and dairy products); I Avoid or cut down on processed foods, trans-fatty acids from margarines and hydrogenated vegetable oils; I Avoid or reduce fried foods, alcohol, caffeine, sugar, smoking and stress; I Make sure that you get all the minerals you require including zinc and chromium (found in sesame and pumpkin seeds, green vegetables, lentils, wholegrain cereals, pepper, yeast and wholemeal bread); I Cut down on omega-6 oils (sunflower and corn oil). Consumption of the above-mentioned plant- based sources of omega-3 should be sufficient for most healthy people. However, for people
  • 12. What vegetarians and vegans should have each day No. of Foods Healthy Portion To Provide Servings Size At Least 5 Fruit & Vegetables to include: Dark Green Folate, Calcium, Leafy Vegetables, Orange Vegetables, Vitamin A, Vitamin C, Fresh Fruit, Dried Fruit Fibre & Iron eg Fresh Fruit 1 medium piece the size of a tennis ball Dried Fruit 1-11⁄2 tablespoons or 1 golf ball Green or Root Veg 2-3 tablespoons or 1 ⁄2 tennis ball Salad Veg 80g or 1 large cereal bowl 3-4 Cereals & Grains (eg Wholemeal Pasta, Energy, Fibre, Brown Rice, Oats, Wholemeal Bread, etc) B Vitamins, Calcium, eg Cooked Brown Rice 2-3 heaped tablespoons Iron, Protein or 1⁄2 teacup Breakfast Cereal 25g or 1 regular sized cereal bowl Wholemeal Pasta 1 cup (cooked) as side dish or 2 cups as main dish Wholemeal Bread 2 slices 2 or 3 Pulses (eg Peas, all types of Beans & Lentils), Protein, Energy, Fibre Nuts or Seeds Iron, Calcium, eg Peas, Beans and Lentils 1 ⁄2 cup (cooked) Other Minerals Nuts 2 tablespoons or a small handful Small Vegetable Oil (eg Flaxseed or Rapeseed Oil, Energy, Vitamin E amounts used cold; Olive Oil), Margarine (Vegetable oils), Vitamin A & D (Fortified Margarine), Essential Omega-3 and Omega-6 Fats (Flaxseed, Soya, Walnut, Hemp) At least 1 B12 Fortified Foods, eg Fortified Soya Milk, Vitamin B12 Fortified Breakfast Cereal, Reduced Salt Yeast Extract (essential if vegan) 1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet 12
  • 13. SAY WHAT? For more information on whether or not food or medicines are suitable for your vegetarian or What’s a vegetarian? vegan patients, see our A-Z glossary of animal A person who avoids eating red and white substances, A-Z of Hidden Nasties, available meats, fish and all other water creatures online at www.vegetarian.org.uk/factsheets such as prawns and lobsters; and who also /hiddennasties Also see the Electronic avoids slaughter by-products such as Medicines Compendium section of the website gelatine (made from horns, hooves, bones www.medicines.org.uk which provides a list etc), lard and cochineal (crushed insects). of ‘ingredients’ for each drug on A vegetarian may or may not eat dairy its database. products, free range eggs or honey. What’s a vegan? A person who tends to be much healthier than their dairy and meat-eating counterparts! Why? Because a vegan eats no animal products – red and white meats, fish and other water creatures, eggs, dairy and insect products such as honey and cochineal. That means no damaging animal protein, animal fats or cholesterol in their diet. Far from going short, they can – and are more likely to – pack their diet with a wide range of healthy, disease busting foods high in vegetable protein, fibre, complex carbohydrates, vitamins, minerals and good fats. These include fresh fruit and veg, a wide range of pulses, including peas, beans and lentils, wholegrain pastas, breads and rice, nuts and seeds, herbs and spices and vegetable oils – especially flaxseed and virgin olive oil.
  • 14. VEGGIE DIETS protecting your health! Britain’s leading health and nutrition charity the Vegetarian & Vegan Foundation produces a range of colourful, easy-to-read and informative guides on a number of issues surrounding vegetarianism and veganism. These publications are available for health care professionals to purchase for resale at half price, providing helpful resources for your patients at fantastic value for money. To order, simply complete and return the order form below with payment and your order will be processed within 21 days. If you would like to view a sample copy of any of the guides before ordering you can request these using the form below (or by calling Angie Greenaway on 0117 944 1000 or emailing angie@viva.org.uk). Health I Veggie Health for Kids Veggiehealth magazine I The Iron Myth free to health care professionals (RRP £15 per annum) I A-Z of Hidden Nasties! Alphabetical Published three times a year, Veggiehealth glossary of animal substances provides a reassuring – and honest – voice about the benefits of following a plant-based diet and I B12 and the Vegan Diet why it is the very best way to ensure good health. Each issue is packed with the latest science on I Boning up on Calcium! Why plant diet and health from around the world, but calcium is best there’s no jargon, just easy to read informative features which everyone can understand! Guides Fact sheets Nutrition In A Nutshell 35p (RRP 70p) One fact sheet FREE then each fact sheet 20p Why a plant-based diet is healthy and after that (RRP 40p). Or get the full set plus a nutritious. Includes vitamin chart and where to colourful folder for only £2.50 (RRP £5) obtain all the nutrients you need on a vegetarian and vegan diet. I Fishing for Facts Your Health In Your Hands I Plant-based Diets and Heart Disease 50p (RRP £1) How diet affects our health. Easy to read and I Soya-based Infant Formula listing many of the common diseases, a 14
  • 15. vegetarian diet is shown as the overwhelmingly Babies & Children healthier alternative to the typical Western diet. Vegetarian & Vegan Mother The Food of Champions and Baby Guide 50p (RRP £1) 95p (RRP £1.90) Why plant-based diets are ideal for sports people. Contains a wealth of practical information covering all aspects of vegetarian or vegan Veggie Vitamins and Other Good pregnancies and how to bring your baby up on Things Wallchart a meat-free diet. Includes daily nutrient guide, £1 (RRP £2) best veggie foods for weaning and more. Colourful and laminated wallchart which shows at a glance where to get all the Veggiehealth for Kids nutrients needed for a healthy vegetarian 75p (RRP £1.50) or vegan diet. Size 23” x 8.25”. A guide for parents showing why vegetarian/vegan diets are the healthiest option for children. Slimming/Healthy Eating The V-Plan Diet Reports £1 (RRP £2) Helpful guide packed with easy to follow tips White Lies to help maximise both health and weight loss. £2.50 (RRP £5) Contains seven day meal plan with tasty and This ground-breaking report reviews the scientific inspiring recipes. evidence linking dairy to disease and reveals the health consequences of consuming cow’s milk. This health report by the VVF is 76 pages and Dairy-Free reviews over 200 research papers. It’s Easy To Be Dairy-Free Globesity 50p (RRP £1) £2.50 (RRP £5) Pocket-sized shopping advice for new vegans This scientific call for action shows how meat and information on why dairy damages health. and dairy are at the core of the world’s expanding epidemic. Read why plant-based How To Be Dairy-Free diets are the solution. FREE A guide to healthier shopping and eating. Includes 20 vegan recipes with Tofu Heaven section. 15
  • 16. ORDER FORM Sample copy Unit cost Quantity Total required Veggiehealth – Vegetarian & FREE* (max 1) Vegan Foundation magazine. One year’s subscription Additional subscriptions @ £15 £15 *Maximum of one free subscription which must be dispatched to a health practice. Additional subscriptions are £15 per year. Nutrition In A Nutshell 35p £ Your Health In Your Hands 50p £ The Food of Champions 50p £ Veggie Vitamins & Other Good Things £1 £ The V-Plan Diet £1 £ It’s Easy to Be Dairy-Free 50p £ How To Be Dairy-Free FREE (max 20) Veggiehealth for Kids 70p £ Vegetarian & Vegan Mother & Baby Guide 95p £ White Lies £2.50 £ Globesity £2.50 £ SUBTOTAL (P&P) I enclose a cheque/PO payable to VVF for £ ........................................................... TOTAL OR please debit my Switch/Mastercard/Visa/Maestro card for £ ........................... Card Number: POSTAGE AND PACKING PRICES UK: Up to £1.99 = £0.50 £20–£29.99 = £4.50 Name on card ............................................................ Expiry date ........................... £30–£39.99 = £5.50 £2.00–£4.99 = £1.00 £5–£14.99 = £2.00 £40–£99.99 = £6.50 Start/valid from date ........................... Switch issue number ................................. £15–£19.99 = £3.00 £100 & over = FREE Name of business ................................................................................................. (UK only) Overseas: Contact name ....................................................................................................... Please pay by credit card only EU countries: add total UK rate x 1.5 to Address ................................................................................................................. your order .............................................................................. Postcode ............................... Non-EU countries: please contact us for postage costs Telephone ............................................................................................................. Complete and return with payment to: VVF, 8 York Court, Wilder Street, Bristol BS2 8QH Tel: 0117 970 5190 Email: info@vegetarian.org.uk Web: www.vegetarian.org.uk