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Page 14
| Because of the high proportion of plant foods in this diet, vegetarians eat, on average, three times as much dietary fiber as the average American. |
| Vegetarians get most of their fat from heart-healthy sources such as nuts, seeds, and plant oils; they also consume, on average, less fat than nonvegetarians. |
| Regular exercise is an integral part of the daily plan. |
| Disadvantages |
| None, as long as you choose your foods wisely. Be sure to get your daily protein quotient by eating enough grains and legumes. Vegetarians also have to be careful about getting enough vitamin B 12, which the body uses to make red blood cells. It's found naturally only in animal foods, but you can get enough by eating fortified foods such as cereals and soy milk. |
| SMART SOURCES |
| The following organizations offer information-filled Web sites and brochures on nutrition: |
| International Food Information Council 1100 Connecticut Ave. NW, Suite 430 Washington, D.C. 20036 202-296-6540 www.ificinfo.health.org |
| Request: 10 Tips to Healthy Eating and The Food Guide Pyramid: Your Personal Guide to Healthful Eating. |
| United States Dept. of Agriculture Center for Nutrition Policy and Promotion 1120 20th St. NW, Suite 200 Washington, D.C. 20036 202/418-2312 www.usda.gov/fcs/cnnp |
| Request: Dietary Guidelines for Americans. Go to the USDA's Consumer Information Center: http://www.pueblo.gsa.gov |
| Which Way Is the Best Way? |
| As scientists continue to learn about food's powerful effects on the body, new information will trickle down to the USDA and other health organizations, and they'll revise their nutritional guidelines accordingly. For now, there's no nutritional formula that can guarantee optimal health. But if you use any of the food pyramids as a basic guide, you're guaranteed to get a wide array of |
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