Vegetarian diet: How to get the best nutrition

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.


You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease. Whatever your reasons for choosing a vegetarian diet, this guide will help you make smart choices to ensure that you meet your daily nutritional needs.

Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.
Types of vegetarian diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types:

    * Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
    * Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.
    * Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.

Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Organic berries better than conventional, new study reveals

Organic strawberries are better than conventional ones, a new study says, as they have higher levels of antioxidant activity and concentrations of Vitamin C and a longer shelf life.

"Fruit and Soil Quality of Organic and Conventional Strawberry Agroecosystems," a study led by Washington State University Regents professor of soil science John Reganold, examined strawberries grown on 13 conventional and 13 organic fields, with organic/conventional field pairs located adjacently in order to control for soil type and weather patterns. The data was drawn from repeated harvests over a two-year period, and the strawberries were picked, transported, and stored under identical conditions to replicate retail practices. And just as farming is a complex business, scientists contributing to the study range from soil and food scientists to genetics experts and statistics specialists, who analyzed 31 soil properties, soil DNA, and the relative taste and nutritional quality of three strawberry varieties in California.

The results are pretty convincing: organic strawberries are healthier, tastier, and better for the soil than conventional strawberries.
Organic strawberries ultimately beat conventional strawberries in quality, based on a number of factors: Organic methods resulted in strawberries with increased antioxidants, vitamin C, and total phenolics. While phosphorus and potassium levels were higher in conventional crops, the study emphasized the importance of vitamin C and antioxidants in relation to human health; vitamin C from strawberries has been shown to have a direct, negative effect on cancer cell growth.
The plants themselves are also healthier: Organic strawberry plants showed fewer instances of post-harvest fungal rots than conventional strawberries, despite the fact that no fungicides were used on the organic fields.

Organic also outdoes conventional in taste tests. Consumer-sensory panels found little difference between two of the organic and conventional strawberry varieties, but preferred the organic "Diamante" variety for its appearance and sweetness over its conventional counterpart.

But what’s perhaps most interesting in the study is the use of DNA analysis, which helped scientists establish that organic soils contain a significantly higher amount of unique genes and overall genetic diversity. In a time when global warming is creating increasingly unpredictable weather conditions, biodiversity is one of our greatest defenses against climate change.

EU proposes bigger, 30% cut in carbon emissions by 2010: Conny Hedegaard

Europe leads the way of global green energy revolution

Europe plays the leading role as for innovation in the clean energy sector: according to a recent study, three European countries are among the six nations dominating the green energy technology revolution in the world.

According to a comprehensive new study by the European Patent Office (EPO), Germany, France and the UK join Japan, the US and South Korea in leading the emerging green tech revolution, filing 80% of all patent applications in the field, EurActiv.com reported.

EPO Chief Benoit Battistelli said China, India and Brazil are catching up quickly and have ramped up their efforts in niche clean tech sectors. China is now the major player in the wind energy sector, despite having published very few patents in this industry until five years ago.

"In wind energy, China has gone from being nowhere five years ago to being the leading player globally. For India and Brazil, photovoltaic technology and hydropower are the major sources of patents," said Battistelli.

The study by the EPO, the UN Environment Programme, and the International Centre for Trade and Sustainable Development, reveals a surge in new patent applications in the clean energy sector following the Kyoto protocol.

Battistelli said political signals can help spur investment by industry in low-carbon technology, arguing that a future deal on climate mitigation could generate a new wave of innovation in the energy sector.

Oatmeal Cheesecake Banana Splits

While working as a journalist, Kathleen Willcox realized she spent more time on the job thinking, dreaming, and reading about food than anything else, so she enrolled in the Institute of Culinary Education. She still writes about pop culture and food but now she works as a personal chef, cooking instructor, event planner, and party cook for catering companies around New York. This dessert came about during a game of “clean out the fridge”: Kathleen broiled bananas atop an oatmeal base for a hot dessert that’s topped with a cheesecake-like mixture of light cream cheese and sour cream.
Directions
1. Coat 6 8-oz. ramekins or ovenproof dishes with cooking spray, and set aside.
2. Combine oats, milk, and pinch of salt in saucepan, and bring to a boil over medium-low heat. Cook 6 to 8 minutes, or until oats are creamy. Divide oatmeal among prepared ramekins, and cool.
3. Preheat oven to broil. Beat cream cheese and sour cream with electric mixer until smooth. Beat in confectioners’ sugar and vanilla. Stir in raspberries.
4. Top oatmeal in each ramekin with 2 banana slices. Sprinkle 1 tsp. brown sugar over bananas. Broil 3 to 5 minutes, or until brown sugar is bubbly. Top with cream cheese mixture; sprinkle with almonds, if using.

Green Living Made Easy - The Eco-Friendly Lifestyle

10 Ways to Go Green and Save Green

How can we live lightly on the Earth and save money at the same time? Staff members at the Worldwatch Institute, a global environmental organization, share ideas on how to GO GREEN and SAVE GREEN at home and at work. To learn more about Worldwatch's efforts to create am environmentally sustainable society that meets human needs, sign up here for weekly e-mail updates.

Climate change is in the news. It seems like everyone's "going green." We're glad you want to take action, too. Luckily, many of the steps we can take to stop climate change can make our lives better. Our grandchildren-and their children-will thank us for living more sustainably. Let's start now.

We've partnered with the Million Car Carbon Campaign to help you find ways to save energy and reduce your carbon footprint. This campaign is uniting conscious consumers around the world to prevent the emissions-equivalent of 1 million cars from entering the atmosphere each year.

Keep reading for 10 simple things you can do today to help reduce your environmental impact, save money, and live a happier, healthier life. For more advice, purchase State of the World 2010 - Transforming Cultures: From Consumerism to Sustainability, a report from 60 renowned researchers and practitioners on how to reorient cultures toward sustainability.



   1.

      Save energy to save money.
      State of the World
      Purchase State of the World 2010:
      Transforming Cultures to learn more
      about the shift from consumerism
      to sustainability
          * Set your thermostat a few degrees lower in the winter and a few degrees higher in the summer to save on heating and cooling costs.
          * Install compact fluorescent light bulbs (CFLs) when your older incandescent bulbs burn out.
          * Unplug appliances when you're not using them. Or, use a "smart" power strip that senses when appliances are off and cuts "phantom" or "vampire" energy use.
          * Wash clothes in cold water whenever possible. As much as 85 percent of the energy used to machine-wash clothes goes to heating the water.
          * Use a drying rack or clothesline to save the energy otherwise used during machine drying.

      
   2.

      Save water to save money.
          * Take shorter showers to reduce water use. This will lower your water and heating bills too.
          * Install a low-flow showerhead. They don't cost much, and the water and energy savings can quickly pay back your investment.
          * Make sure you have a faucet aerator on each faucet. These inexpensive appliances conserve heat and water, while keeping water pressure high.
          * Plant drought-tolerant native plants in your garden. Many plants need minimal watering. Find out which occur naturally in your area.

      
   3.

      Less gas = more money (and better health!).
      State of the World
      Purchase State of the World 2009:
      Into a Warming World to learn more
      about overcomig global climate change
          * Walk or bike to work. This saves on gas and parking costs while improving your cardiovascular health and reducing your risk of obesity.
          * Consider telecommuting if you live far from your work. Or move closer. Even if this means paying more rent, it could save you money in the long term.
          * Lobby your local government to increase spending on sidewalks and bike lanes. With little cost, these improvements can pay huge dividends in bettering your health and reducing traffic.

      
   4.

      Eat smart.
          * If you eat meat, add one meatless meal a week. Meat costs a lot at the store-and it's even more expensive when you consider the related environmental and health costs.
          * Buy locally raised, humane, and organic meat, eggs, and dairy whenever you can. Purchasing from local farmers keeps money in the local economy.
          * Watch videos about why local food and sustainable seafood are so great.
          * Whatever your diet, eat low on the food chain [pdf]. This is especially true for seafood.

      
   5.

      Skip the bottled water.
          * Use a water filter to purify tap water instead of buying bottled water. Not only is bottled water expensive, but it generates large amounts of container waste.
          * Bring a reusable water bottle, preferably aluminum rather than plastic, with you when traveling or at work.
          * Check out this short article for the latest on bottled water trends.

      
   6.

      Think before you buy.
      Low Carbon Energy
      Learn more with Worldwatch's
      Low Carbon Energy Report
          * Go online to find new or gently used secondhand products. Whether you've just moved or are looking to redecorate, consider a service like craigslist or FreeSharing to track down furniture, appliances, and other items cheaply or for free.
          * Check out garage sales, thrift stores, and consignment shops for clothing and other everyday items.
          * When making purchases, make sure you know what's "Good Stuff" and what isn't.
          * Watch a video about what happens when you buy things. Your purchases have a real impact, for better or worse.

      
   7.

      Borrow instead of buying.
          * Borrow from libraries instead of buying personal books and movies. This saves money, not to mention the ink and paper that goes into printing new books.
          * Share power tools and other appliances. Get to know your neighbors while cutting down on the number of things cluttering your closet or garage.

      
   8.

      Buy smart.
      Climate Change Reference Guide
      Great for classrooms:
      Climate Change
      Reference Guide
          * Buy in bulk. Purchasing food from bulk bins can save money and packaging.
          * Wear clothes that don't need to be dry-cleaned. This saves money and cuts down on toxic chemical use.
          * Invest in high-quality, long-lasting products. You might pay more now, but you'll be happy when you don't have to replace items as frequently (and this means less waste!).

      
   9.

      Keep electronics out of the trash.
          * Keep your cell phones, computers, and other electronics as long as possible.
          * Donate or recycle them responsibly when the time comes. E-waste contains mercury and other toxics and is a growing environmental problem.
          * Recycle your cell phone.
          * Ask your local government to set up an electronics recycling and hazardous waste collection event.

      
  10.

      Make your own cleaning supplies.
      Million Car Campaign

      Join the Million Car Carbon Campaign by purchasing your Earth-Aid kit today.
          * The big secret: you can make very effective, non-toxic cleaning products whenever you need them. All you need are a few simple ingredients like baking soda, vinegar, lemon, and soap.
          * Making your own cleaning products saves money, time, and packaging-not to mention your indoor air quality.

      
  11.

      Bonus Item!
          * Stay informed about going green. Sign up for our weekly newsletter or subscribe to World Watch, our award-winning magazine.