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Counsels On Diet and Foods -- Study Guide - Contents
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    Some Warnings

    Unfortunately, certain vegetarian diets can lead to serious nutritional problems. A strict macrobiotic diet, for example, can induce scurvy, hypoproteinemia, anemia, hypocalcemia, emaciation, and loss of kidney function.CD-SG 40.1

    Other equally ill-advised exotic vegetarian diets have resulted in kwashiorkor (a rare protein deficiency that became endemic with children who were victims of starvation during the Biafran-Nigerian war), marasmus, beriberi, rickets, pellagra, and severe vitamin deficiencies.CD-SG 40.2

    There are a few basic guidelines that nutritionists recommend for people who are following, or plan to adopt, a vegetarian diet. For those who wish to include dairy products and/or eggs:
    • Cut “empty” (sugar, fats, oils) calories in half;
    • Replace meat with increased intake of legumes, nuts, or meat analogs (textured vegetable protein [TVPs] such as soy-burgers);
    • Give up as many refined or processed foods as possible—whole foods have greater nutritional value;
    • Eat more grains and cereals;
    • Eat a salad every day, adding such things as raw carrots, beet roots, and dried fruits;
    • Include cottage cheese and low-fat milk in your daily diet, and restrict eggs to no more than four per week;
    • To retain vitamins and minerals, cook vegetables for the shortest time and in as little water as possible.
    CD-SG 40.3

    Pure vegetarians should make a special effort to:
    • Increase their intake of leafy green vegetables;
    • Increase general caloric intake, eating more of everything;
    •Use either fortified soy milk preparations or take some form of vitamin B12 supplement.
    CD-SG 40.4

    Perhaps it is good to remember that the word vegetarian is not, as one might think, derived from the word vegetable, but from the Latin vegetus, which means “whole, sound, fresh, lively.”CD-SG 40.5

    —Reprinted with permission.
    Today’s Health Magazine © October, 1974
    — All rights reserved.
    CD-SG 40.6

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