Is Vegetarianism a healthy diet?

The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. However, not everyone's nutritional needs are the same. Experimentation and consultation with a doctor or health care professional can help determine what each individual should eat.

Generally speaking, the key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Most people should limit their intake of sweets and fatty foods.

While Amy's does not produce specific 'diet foods,' we do make every effort to see to it that our products are nutritionally balanced and will contribute to our customers' health and well being.

Letters from fans:

Dear Amy,
Under the recommendation of my Dr., I recently became a vegetarian.
This was unfamiliar territory to me, after 33 years as a carnivore.
Standing in the grocery I was at a loss. Until I came across an entire
section dedicated to this way of life. I grabbed everything I could.
It all looked so scrumptious on the packaging. I have been fooled by
that before and must admit my skepticism. However, I could not deny the
drooling that was taking over my mouth by looking at the pictures. I am
pleased to say my taste buds were not disappointed. Every weekly trip
consists of tossing out the meat in my freezer to make room for Black
Bean Enchiladas, Bean and Rice Burritos, Roasted Veggie Pizzas &
Shepherd's Pie ( a new fav comfort food this time of year). So THANK
YOU, for making this transition as tasty and easy as possible. I am
proud to be a vegetarian and pleased with my choices that afford me the
opportunity to be one!

From Veronica

Dear Amy,
Love your dinners. I'm glad you're out there making the food industry take notice.

Wanted to share this story with you. We've eaten your Mexican dinners at home for a long time now. One day my husband was at the grocery store he called me and said "I found the Amy's dinners but I can't find the ones I eat, the ones with meat in them". I didn't realize until that moment that he didn't know they didn't have meat in them. I said "dear, they don't have meat in them". He said "Mine do" I said "no they don't". It was hilarious. He's been more open to food without meat ever since, not a lot more open but some. But let me tell you he really wasn't before that. Thought you might get a kick out of that! We've since tried many of your dinners. Keep up the good work. Thanks.

Lisa

Vegetarian Nutrition

Protein: Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough 'essential amino acids.'

(Click here for The American Dietetic Associations official position statement on vegetarianism.)

Good protein sources are: lentils, tofu, low-fat dairy products, nuts, seeds, tempeh and peas. Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to protein intake.

Iron: Good sources of iron are: dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit. To increase the amount of iron absorbed at a meal, eat a food containing Vitamin C, such as citrus fruit or juices, tomato, or broccoli. Cooking food in iron cookware also adds to iron intake.

Calcium: Good calcium sources are: collard greens, broccoli, kale, low-fat dairy products, turnip greens, tofu prepared with calcium, and fortified soymilk.

Vitamin B12: The adult recommended intake for Vitamin B12 is very low. Vitamin B12 comes primarily from animal-derived foods. Fortified foods, such as some brands of cereal, nutritional yeast, soymilk, or soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with Vitamin B12. Tempeh and sea vegetables may contain Vitamin B12, but their content varies and may be unreliable. To be on the safe side, if you are one of the few people who do not consume dairy products, eggs or fortified foods regularly, you can take a non-animal derived supplement. Much research still needs to be done on Vitamin B12 needs and sources.

Children and Vegetarianism

According to The American Dietetic Association, vegetarian diets can meet all nitrogen needs and amino acid requirements for growth. A vegan diet, to be on the safe side, should be well planned and probably include fortified soymilk.