folding page back page cover

what the
experts say... REASONSTO GOVEGGIEPART2

Asparagus

Seaweed
“Vegetarians have lower rates of heart disease, obesity,

Cabbage
Veg. oils
Broccoli
Spinach
Lettuce

Lentils
high blood pressure, bowel disorders, cancer and gallstones.

nutrition

Peas
K
Vegetarians obtain all the minerals they need and as a
consequence it is a diet suitable for infants.”
British Medical Association

Wholemeal bread
(esp. sunflower)
“The evidence linking saturated (animal) fat and cholesterol to
heart disease is strong, consistent and convincing. Fat intake, and

Asparagus
Tomatoes
Avocado
Veg. oils
.
especially saturated fat, is linked to the risk of several cancers.”

Carrots
Apples

Celery
Seeds
Nuts
World Health Organisation

E
.
“Appropriately planned vegetarian diets are healthful,
nutritionally adequate and provide health benefits in the

.
Fortified vegetable
prevention of certain diseases. They are appropriate for all stages

t
of the lifecycle including pregnancy, lactation, infancy, childhood

margarine
and adolescence.”

soya milk
Fortified
Sunlight
American Dietetic Association

r D
A Growing Threat

a
One of the greatest threats to health is the rapidly growing problem of obesity, which

Green peppers
Blackcurrants
Strawberries
is the key that opens the door to so many killer diseases. All age groups are affected

Grapefruit
Cabbage
but children are particularly at risk. They are developing adult diseases in childhood, a

Oranges
Broccoli

Spinach
h
situation previously unheard of, and for many their future is bleak. Animal products

C
and the protein and fat they contain play a major role in this crisis, along with added
sugar and salt. It is why vegetarians tend to be leaner and less at risk from obesity.
The quickest and most effective way to improve your health prospects is to go
vegetarian or vegan. It is also the best way to safeguard your children’s future.

c Folic acid
Yeast extract

(other green

Asparagus
leafy veg)
Hazelnuts
Almonds

Broccoli
Peanuts
Spinach
ABSOLUTELY FREE – Send for your copy of It’s Time to Go
Veggie, a vibrant, colourful, 40-page magazine on all the vegetarian
issues. Includes: exclusive interview with Paul McCartney, a great
nutrition quiz, easy, fast recipes, advice for mums and mums-to-be,
n Fortified products

Breakfast cereals
why slimming on a veggie diet is best, celebrities on why they’ve

Soya products
(eg Marmite)
Yeast extract
i
Margarines
changed their diet, protecting kids from disease, all about animals,
such as:
stopping environmental destruction, ending starvation and vital
m B12

info on health and nutrition.

✃
Wholemeal bread

Soya mock meats

Green leafy veg
❏ YES, please send me a free ‘It’s Time to Go Veggie’ magazine
Yeast extract

Broad beans

Beansprouts
a
Mushrooms
B Group
Brazil nuts
Hazelnuts

Avocados
Almonds

Currants
Bananas
Peanuts

Title ....... First Name ............................. Surname ...................................................

Peas

Bran
t
Address .....................................................................................................................

.......................................................................................... Postcode ........................

beta-carotene

yellow peppers
vi
Dried apricots
(other green

Age (if under 18) ..........

Watercress
leafy veg)

Tomatoes
Red and
Spinach
Carrots

Parsley

Please send to: Viva!, 8 York Court, Wilder Street, Bristol BS2 8QH.
A

Tel: 0117 944 1000 E: info@viva.org.uk

Order online at www.viva.org.uk

L22
 inside front inside back inside folding page

you are what you eat

The food we eat is extremely important –
so important that it can cause diseases or give
protection against them, it can kill you or
provide a long and healthy life. Eat nothing
DAMAGE LIMITATION
Free radicals
These dangerous substances are created simply by eating, breathing or digesting food. They
damage body cells and cause disease. Vast numbers are created when meat is cooked.
Here are just some examples of rich sources of nutrients

PROTEIN
but meat and you will die – and fairly quickly. Pulses – peas, baked beans, chick peas, kidney beans, butter beans, lentils
Antioxidants
Eat a variety of plant foods – fruits, vegetables, Soya products – vegetarian burgers, sausages, cutlets, mince and nuggets
These are the natural remedy for free radicals and mop them up. They are found mostly
grains, nuts and seeds – and you’ll blossom. It’s why Grains – porridge oats, wholemeal bread, brown rice, pasta
in fruit, vegetables and other plant foods and protect against disease. There is almost none
vegetarians and vegans are less at risk of all the big killer diseases in meat. Nuts and seeds – hazelnuts, almonds, brazil nuts, cashews, peanuts,
such as heart disease, some cancers, strokes, obesity, diabetes and sunflower seeds, pumpkin seeds
the other ‘degenerative’ diseases that mostly afflict the wealthy Veggie diets – the truth
countries – the countries which eat the most animal products. An awful lot of nonsense is talked about the ‘dangers’ of vegetarian diets –
CALCIUM Dairy milk, cheese and yoghurt
lack of protein, iron and calcium being the usual cautions. Broccoli contain calcium and vitamin
Vegetarians • Protein deficiency in western vegetarians is virtually unheard of. Leafy green vegetables B12 but also saturated fat,

!
Wholemeal bread cholesterol and animal protein,
Vegetarians don’t eat anything that comes from a dead animal • Vegetarians are no more at risk of iron deficiency than meat eaters. which can be damaging. Free
• meat (eg beef, pork, bacon and lamb) Potatoes range eggs contain vitamins
• Many plant foods contain calcium. Meat contains very little.
Almonds and brazil nuts B12 and D, calcium and
• poultry (eg chicken, turkey, ducks, geese and quail) (All the world’s major health organisations agree.) omega 3 fats but are rich in
Soya milk (fortified)
• fish (also shrimps, prawns, oysters, mussels, scampi, crab and lobster) But it is important to eat sensibly and not swap one bad diet for another. So where do you cholesterol and animal protein
Soya cheeses which can cause disease.
• slaughterhouse by-products (eg gelatine, animal rennet, lard and obtain all the right nutrients your body needs?
other animal fats) Soya yoghurt

Vegans don’t eat anything that comes from an animal, alive or dead –
so they avoid milk and other dairy products, eggs and honey as well as the above.
IRON
EAT YOUR GREENS – Pulses – baked beans, other beans, peas and lentils

Eat right, live longer and reds and yellows Wholemeal bread

The range of foods that a vegetarian can eat is enormous so there’s nothing difficult about it Green leafy vegetables are amongst the most important of Leafy green vegetables
and no self denial. There are hundreds of cookery books available containing thousands of foods. But red and yellow foods, such as peppers and tomatoes, are also
Dried fruit – apricots, prunes, dates
recipes to spark your imagination and tickle your taste buds. And the sooner you start, the important because of the antioxidants they contain. Don’t become obsessive
but if you can manage to eat something from each of the following groups Cocoa – chocolate
sooner your health is likely to improve because you will be giving up those things that
damage your body and eating more of those things that protect it. every day, you can’t go wrong. Seeds – esp. pumpkin

All meat contains cholesterol, saturated fat and animal protein – the three
things identified by the World Health Organisation as damaging to health.
Your body does need fats but good fats, not damaging animal fats.
Meat and animal products are also the main source of food
poisoning bugs, which are growing more and more deadly as
they become resistant to life-saving antibiotics - a direct result
of over-prescribing drugs by doctors and their daily use on
factory farms.
Cereals – wheat (in wholemeal bread, spaghetti and other pastas), rice (preferably brown),
porridge oats, breakfast cereals which contain vitamin B12
Pulses, nuts and seeds – beans (all kinds), peas and lentils, seeds and nuts (all kinds)
Fresh fruit – apples, oranges, pears, plums, bananas, kiwis,
mangos, grapes, cherries, melon
Fresh vegetables – green leafy ones plus orange
or red ones such as carrots, peppers and tomatoes
Soya products – tofu, soya margarine, soya milk,
soya mince, veggieburgers and sausages
Oils and fats – vegetable margarines
(avoid those containing hydrogenated fats),
sunflower, rapeseed, flax and olive oils
GOOD FATS
Essential fats, such as omega 3, are mostly found in plant foods. They do exist in oily fish
but fish oils contain low levels of poisons - mercury, PCBs, dioxin. Omega 3 from plants gives
more protection against heart disease. Olive oil is a monounsaturated fat and is great for
cooking – it’s thought to reduce cholesterol.
Seeds – linseed (flax), soya, rape, mustard and hemp – and their oils
Nuts – most nuts but especially walnuts
Pulses – most beans and lentils, including soya beans and the products made from
them, such as tofu (bean curd)
Vegetables – cabbage, broccoli, spinach, kale and avocados