• Implement knowledge of principles of vegetarianism.

Vegetarian dishes and meatless meals are increasing in popularity as Americans try to reduce fat and cholesterol in diets, while increasing fiber intake. There is research to suggest that vegetarians are at lower risk for obesity, high blood pressure, heart disease, and other health problems. Teens are the fastest-growing group of new vegetarians. Any vegetarian (teen, child, or adult) needs to plan carefully to eat adequate iron, calcium, and complete proteins. All women (whether vegetarian or not) have difficulty getting adequate iron and should consider vitamin supplements if necessary. The same is true for calcium. Fortified juices and cereals often contain iron and/or calcium.

Most Americans eat more protein than they need. Eliminating meat from the diet reduces protein intake. The body needs protein to build and repair tissue. Proteins are made up of amino acids. Some amino acids our body produces; others we must eat (called essential amino acids). A "complete protein" is one that provides all essential amino acids. Animal sources-meat, poultry, milk, eggs and yogurt-provide complete proteins. Plant sources provide incomplete proteins. One way vegetarians get adequate, complete proteins is by consuming dairy products and/or eggs. Another way to get complete proteins is to combine plant sources-grains, pasta, nuts, seeds, etc. This is what vegans rely upon for protein.

There is an excellent variety of recipes in the Vegetarian section or your cookbook. For even more non-meat choices, find recipes that have meat as an ingredient and omit the meat or replace it with a meat substitute such as tofu. Many soup, stir-fry, and casserole recipes lend themselves to meatless variations. You will see that meatless meals can be very satisfying. Keep in mind, you must plan very carefully to eat in a vegetarian style and still get the nutrients your body needs. Remember the suggestions from the MyPyramid and the Word of Wisdom, as discussed in lesson 4, when you plan meatless meals. Eating meat sparingly doesn’t mean you should never eat it. There is room for meat in the diet. As you will learn in lessons 12 and 13, meat can add flavor, satisfaction, and nutrients to a meal.

• Betty Crocker’s Cookbook: Read information on vegetarianism in the Vegetarian section of your cookbook. Remember to look at charts, photographs and information in text books.