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Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet [Paperback]

Vesanto Melina , Brenda Davis
5.0 out of 5 stars  See all reviews (10 customer reviews)

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Book Description

April 7 2003
The evidence is in— millions of people are moving toward a vegetarian diet because it offers a healthful and environmentally sound alternative to the standard diet. Becoming Vegetarian is the ultimate source for making this valuable and beneficial life change. Packed with authoritative vegetarian and vegan nutrition information from established and savvy experts, this powerful book takes the worry out of making an important, healthy transition.

Here' what's inside:

  • Vegetarian food guide for optimal nutrition and easy meal planning
  • Delicious, easy recipes
  • Helpful guidelines for those who are just starting out
  • Cutting edge scientific information for experienced vegetarians
  • Nutrition essentials from infancy through our senior years
  • Practical tips for weight control
  • Much, much more
This comprehensive update of an international bestseller is the one resource that contains everything you need to know about becoming a vegetarian or fine-tuning a vegetarian diet. From dealing with awkward social situations to making sure you're getting all the necessary nutrients, let Vesanto Melina and Brenda Davis give you the information you need to achieve a healthful vegetarian life with ease. Change the way you look at food and your health forever— start following the dynamic, easy-to-implement advice in Becoming Vegetarian today.

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From the Back Cover

The evidence is in-- millions of people are moving toward a vegetarian diet because it offers a healthful and environmentally sound alternative to the standard diet. Becoming Vegetarian is the ultimate source for making this valuable and beneficial life change. Packed with authoritative vegetarian and vegan nutrition information from established and savvy experts, this powerful book takes the worry out of making an important, healthy transition. Here' what's inside:Vegetarian food guide for optimal nutrition and easy meal planningDelicious, easy recipesHelpful guidelines for those who are just starting outCutting edge scientific information for experienced vegetariansNutrition essentials from infancy through our senior yearsPractical tips for weight controlMuch, much moreThis comprehensive update of an international bestseller is the one resource that contains everything you need to know about becoming a vegetarian or fine-tuning a vegetarian diet. From dealing with awkward social situations to making sure you're getting all the necessary nutrients, let Vesanto Melina and Brenda Davis give you the information you need to achieve a healthful vegetarian life with ease. Change the way you look at food and your health forever-- start following the dynamic, easy-to-implement advice in Becoming Vegetarian today.

About the Author

Vesanto Melina, M. Sc., R.D., was trained at the University of Toronto and the University of London, England, and taught nutrition at the University of British Columbia in Vancouver and Seattle's Bastyr University. She was a coordinator for the vegetarian section of the Manual of Clinical Dietetics(Dietitians of Canada and the American Dietetics Association) and is co-author of the nutrition classic "Becoming Vegetarian" (now in eleven countries and three languages), as well as "Cooking Vegetarian', "Becoming Vegan" and "Healthy Eating for Life to Prevent and Treat Cancer".
Vesanto is widely known in the media - press, TV and radio. She is an internationally known speaker and has presented workshops on the topic of vegetarian nutrition to over 1800 dietitians throughout. North America. Vesanto received the prestigious Clintec award for leadership in dietetics. She regularly consults for government and industry and for individual clients.
To complement her scientific expertise is Vesanto's joy in creating food that is healthy, delicious and simple to prepare. Her website is
http://www.nutrispeak.com

Brenda Davis is a registered dietitian in private practice, an author and an internationally acclaimed speaker. She became a committed, ethical vegetarian 13 years ago when she was moved to explore the consequences of food choices beyond personal health. Brenda completed an honors degree in Human Nutrition at the University of Guelph, followed by an internship in Ottawa Ontario. She has worked as a public health nutritionist, clinical nutrition specialist, nutrition consultant, academic nutrition instructor, and is currently the Past-Chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. Brenda is co-author of three books - the best-seller, Becoming Vegetarian, its companion, Becoming Vegan, and the newly released Dairy-free and Delicious. She answers nutrition questions on the VegFamily website. Brenda lives in Kelowna, British Columbia with her husband Paul, and two teenage children, Leena - age 17 and Cory - age 14, all vegetarians.


Inside This Book (Learn More)
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Why be vegetarian? Read the first page
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Front Cover | Copyright | Table of Contents | Excerpt | Index | Back Cover
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Customer Reviews

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Most helpful customer reviews
33 of 33 people found the following review helpful
5.0 out of 5 stars A Perfect Primer for the Aspiring Vegetarian! July 11 2003
By Tiggah
Format:Paperback
If you're considering vegetarianism but are wondering how or where to start (or even if it's a good idea) look no further than this excellent book by Canadian dietitians Vesanto Melina and Brenda Davis. This is a wonderful primer on nutrition (and would even be good for anyone who's simply looking to improve one's diet).
Published in 2003, this is a revised and extensively updated version of the 1994 original, and it is definitely the edition to get. The book is 454 pages and contains an absolute wealth of current research that has taken place over the past decade. As the authors state, "Much of what was considered mere speculation 10 years ago is now accepted fact. We...provide more thorough guidance for readers. Several issues that were not dealt with in the original book are addressed" and the recipes are refined. The chapter headings are:
1. Why Be Vegetarian. They cover the gamut of reasons people cite for making the switch--from concerns over health and disease to concerns for the environment, economy, and rights of animals. The latter issues are briefly but powerfully addressed, but it's very tactfully done--they're not at all judgemental or abrasive.

2. Maximizing the Vegetarian Advantage. A very powerful chapter dealing with the health of vegetarians and the impact of diet on diseases, including cancer, gall stones, diabetes (type 2), arthritis, and diseases of the heart, kidneys, and the GI system. Includes nutritional recommendations for good health & prevention of disease.
3. Power from Plants...legumes, nuts, and seeds. All you need to know about protein, iron and zinc in the veg diet. (One tip: Vitamin C greatly increases absorption of iron.)
4. Bone Boosters...milk, greens, and other calcium champions.
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21 of 21 people found the following review helpful
5.0 out of 5 stars best nutritional reference book I've seen June 1 2006
Format:Paperback
I became vegetarian (not vegan, yet) 10 years ago, love food and cooking, and own at least 50 cookbooks. This book has become one of the 6 food-related books that I use the most. They are (not in any particular order):

1. Becoming Vegetarian by Vesanto Melina and Brenda Davis

Haven't actually tried the recipes at the back, though they look good and I do intend to, but have found this to be the best reference book I've seen on nutrition. Lots of details and explanations which I crave and which many other books skip over, while remaining very reader-friendly. I refer to it on a regular basis. I would say a must for any vegetarian, and even for non-vegetarians.

2. The All New Purity Cookbook

Not vegetarian, but good old-fashioned Canadian comfort-food which I modify to make vegetarian. I use it mostly for baking, but also for a variety of non-desserts such as the great "Savoury Beef Stew" (I use firm tofu instead). The pineapple "Upside-Down Cake" is one of my favourites.

3. Madhur Jaffrey's "World Vegetarian"

My absolute favourite so far. Though I haven't tried the popular Moosewood or Deborah Madison books, yet, I can hardly imagine anything beating this!

Wonderful, wonderful recipes from all over the world, with lots of bean recipes that I actually can't stop myself from eating to the last bite! I find the Indian/Middle-Eastern recipes the best, here. Very much vegan-friendly. Some of my favourites are Moroccan "Chickpea Stew with 6 Vegetables", Persian "Pilaf with Lime and Green Beans", Chinese-American "Stir-Fried Sweet-and-Sour Potato Shreds"...
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7 of 7 people found the following review helpful
5.0 out of 5 stars Best nutritional reference book June 4 2009
Format:Paperback|Verified Purchase
Like many non-vegetarians, I have always been a little curious about vegetarian diets. Is being vegetarian really better? Why do we hear so many stories about anemic vegetarians, their lack of B12 vitamins, etc.?

Because I tend to be curious and never satisfied by the myths we hear, I wanted to learn more about vegetarians diets, so I bought this book called "Becoming Vegetarian". This is probably one of the best nutritional reference books I have ever read. The book is divided into four main sections:
- the benefits of being vegetarian (for your health, the environment and the animal)
- nutritional information that would be useful for any human being including non-vegetarians (i.e., how to balance proteins, carbohydrates and fats in your diets, what minerals and vitamins do you need and how you can get them)
- how to become vegetarian (i.e. changing how you do groceries, designing menus and the proper etiquette for being vegetarian in a "meat eaters" world).

What I enjoy the most about this book is that the authors are not preachy. They simply present the facts and let you make more informed decisions about your diet. In other words, being vegetarian does not imply that you are eating healthy; especially if you diet is based on fries and pasta.

The book also makes the point that becoming vegetarian can be easy. Eating healthy as a vegetarian does not require tracking everything you eat and making sure that you are obtaining all your vitamins and minerals. In fact, as long as you vary the food you eat, you are likely getting all the nutrients you need.
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Most recent customer reviews
5.0 out of 5 stars Important nutritional information for anyone with good attitude
Well researched with valuable information for anyone, regardless if one needs guidance on consuming both plant and animal products or simply only plants. Read more
Published 20 days ago by Lloyd Christmas
5.0 out of 5 stars Only about half way through this book and loving it!
There is a historical section at the front of this book giving me background necessary to becoming a Lacto-Ovo Vegetarian. Read more
Published 12 months ago by Sheila McVicar
5.0 out of 5 stars Just what I was looking for.
I ordered this book a few weeks ago and have been very thrilled with my purchase! From the well presented facts on world waste and food animal production statistics...... Read more
Published 19 months ago by Mumof3Wifeto1
5.0 out of 5 stars Bien fait!
Livre très bien expliqué et propos objectifs. Bien fait pour passer en santé d'homnivore à végétarien ou simplement comme guide... Read more
Published 19 months ago by N G
5.0 out of 5 stars Becoming Vegetarian
Very well written. Contains much food for thought for all of us. Obviously a better way of life for all.
Published 21 months ago by Joan Tompkins
5.0 out of 5 stars Great Book For Anyone Interested in Becoming a Vegan
A very informative book for anyone interested in becoming Vegan or seeking new recipes. I enjoyed making several recipes, which were very easy to make.
Published on March 21 2009 by Barbara Martin
5.0 out of 5 stars the book you need
When my 10-year daughter announced that she was going to be vegetarian, I respected her decision but I knew that I need to change the way I cooked for her. Read more
Published on March 20 2009 by Jenna Renton
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