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  • VEGGIE-DIETSPROTECTING YOUR HEALTHA guide to vegetarian and vegan

    diets for health care professionals

  • Editor: Amanda Woodvine, Senior

    Health Campaigner, Vegetarian

    & Vegan Foundation

    Published by: Vegetarian &

    Vegan Foundation 2007

    Registered charity number: 1037486

    Vegetarian & Vegan Foundation,

    Top Suite, 8 York Court, Wilder Street,

    Bristol BS2 8QH.

    Tel: 0117 970 5190

    E: [email protected]

    W: www.vegetarian.org.uk

    Cover image: Peter Cade/Getty Images

    VEGGIE DIETS protecting your health!

  • Consider cancer, for instance. A poor diet isthe second largest preventable risk factor forcancer, coming close behind smoking. Anestimated 70 per cent of cancers could beprevented by diet (1). Yet according to arecent nationwide survey (2), nearly 83 percent of the general cancer population are notgiven any dietary advice by health care teamsfollowing cancer diagnosis and nor are they directed elsewhere.

    The majority of patientswould like moreinformation on healthyeating than theyreceive. Many wouldlike to receive thisinformation at the pointof diagnosis.

    A further study (3) acknowledges thatGPs and nurses simply do not have the time,knowledge or skills to advise their patientsabout desirable dietary practices.

    This is exactly why health charity theVegetarian & Vegan Foundation (VVF) was set up. We aim to become the majorresource on vegetarian and vegan health andnutrition for health professionals and thepublic publishing imaginative guides to helpthe publics understanding of health;launching dynamic campaigns; producinggroundbreaking scientific reports;

    producing simple fact sheets on complexsubjects and regularly publishing the highly-acclaimed Veggiehealth magazine. See thereverse of this guide for a full list of ourresources and details of how to order.Some key research regarding the manyhealth benefits of vegetarian and vegandiets is highlighted below.

    vegetarians have a lowermean BMI, a lower

    mean plasma total cholesterolconcentration, anda lower mortalityfrom [ischaemic

    heart disease] IHD.They may also have

    a lower risk for someother diseases such as constipation,

    diverticular disease, gallstones andappendicitis.

    The evidence available suggests thatwidespread adoption of a vegetarian dietcould prevent approximately 40,000deaths from IHD in Britain each year.

    Key et al., 1999. Health benefits of a vegetarian diet.Proceedings of the Nutrition Society. 58 (2) 271-5.

    3

    Scientific evidence is mounting that shows the many healthbenefits of plant-based diets. They can cut the risk of killerdiseases such as heart disease, strokes and certain cancers.They are useful in controlling diabetes, lowering blood pressureand cholesterol. They are an invaluable way of maintaining ahealthy weight and can add years to life expectancy.

  • VEGGIE DIETS protecting your health!

    It is the position of the AmericanDietetic Association and Dieticians ofCanada that appropriately plannedvegetarian diets are healthful,nutritionally adequate, and providehealth benefits in the prevention andtreatment of certain diseases.

    American Dietetic Association; Dieticians of Canada. 2003.Position of the American Dietetic Association and Dieticians ofCanada: Vegetarian diets. Journal of the American DieteticAssociation. 103 (6) 748-65.

    Well-balanced vegetarian diets areappropriate for all stages of the life

    cycle, including children, adolescents,pregnant and lactating women, theelderly and competitive athletes. In mostcases, vegetarian diets are beneficial inthe prevention and treatment of certaindiseases, such as cardiovascular disease,hypertension, diabetes, cancer,osteoporosis, renal disease anddementia, as well as diverticular disease,gallstones and rheumatoid arthritis.

    Leitzmann C., 2005. Vegetarian diets: what are theadvantages? Forum on Nutrition. (57) 147-56).

    subjects with the highest level ofconsumption of red meat, meat andmeat products combined were at an increased risk for inflammatorypolyarthritis.

    Pattison, et al., 2004. Dietary risk factors for thedevelopment of inflammatory polyarthritis: evidence for arole of high level of red meat consumption. Arthritis andRheumatism. 50 (12) 3804-12.

    Moderation of animal foodconsumption and an increased ratioof vegetable/animal foodconsumption may confer aprotective effect [against hip fracture].

    Frassetto et al., 2000. Worldwide incidence of hipfracture in elderly women: relation to consumptionof animal and vegetable foods. The Journals of

    Gerontology. Series A, Biological sciences andmedical sciences. 55 (10) M585-92.

    Vegetarians suffer less from gallstonesthan meat-eaters. A study published in the

    British Medical Journal reported that meat-eaters are twice as likely to developgallstones as vegetarians. The low incidence

  • of gallstones in vegetarians compared tomeat-eaters has now been well documented.Vegetarian diets have been shown to bebeneficial for both the prevention andtreatment of gallstones.

    a dietary factor associated withvegetarianism may prevent this commoncondition.

    Pixley et al., 1985. Effect of vegetarianism on development of gall-stones in women. British Medical Journal (Clinical ResearchEdition). 291 (6487) 11-2.

    Key, T.J., Davey, G.K. and Appleby, P.N. 1999. Health benefits of avegetarian diet. The Proceedings of the Nutrition Society. 58 (2)271-5. As above.

    A diet rich in animal protein increases therisk for kidney stones. The link betweenanimal protein and kidney stone formation is now well-documented in several studies.

    Breslau et al., 1988. Relationship of animal protein-rich diet tokidney stone formation and calcium metabolism. Journal ofClinical Endocrinology and Metabolism. 66 (1) 140-6.

    Curhan et al., 1993. A prospective study of dietary calcium andother nutrients and the risk of symptomatic kidney stones. NewEngland Journal of Medicine. 328 (12) 833-8.

    Taylor et al., 2004. Dietary factors and the risk of incident kidneystones in men: new insights after 14 years of follow-up. Journal ofthe American Society of Nephrology. 15 (12) 3225-32.

    Curhan G.C. 2005. A 44-year-old woman with kidney stones. The Journal of the American Medical Association. 293 (9) 1107-14.

    Research has highlighted nutritionaladvantages to vegetarian diets and hasindicated that this style of eating can leadto lifelong healthy eating habits whenadopted at a young age

    5

    Nurse practitioners can reassureparents, children, and adolescents thata well-planned vegetarian diet is ahealthy choice that promotes [normal]growth and decreases the risk fordiabetes, heart disease and cancer.

    Dunham L, Kollar LM, 2006. Vegetarian eating for childrenand adolescents. J Pediatr Health Care; 20(1):27-34.

    Vegetarians and vegans weigh less thanmeat-eaters. Evidence shows that a plant-based diet is the healthiest option forweight loss or to maintain a healthy weightand that replacing meat with a plant-basedalternative can help control weight.

    Newby PK, Tucker KL, Wolk A. 2005. Risk of overweight andobesity among semivegetarian, lactovegetarian, and veganwomen. The American Journal of Clinical Nutrition. 81 (6)1267-74.

    Barnard ND, Scialli AR, Turner-McGrievy G, Lanou AJ, Glass J.2005. The effects of a low-fat, plant-based dietaryintervention on body weight, metabolism, and insulinsensitivity. The American Journal of Medicine. 118 (9) 991-7.

    Appleby et al., 1998. Low body mass index in non-meateaters: the possible roles of animal fat, dietary fibre andalcohol. International Journal of Obesity and RelatedMetabolic Disorders. 22 (5) 454-60.

    REFERENCES:

    (1) Greger M, 2002. Stopping Cancer Before ItStarts. DVD. Available from VVF.

    (2) Bristol Cancer Help Centre Survey,Summer 2006.

    (3) Pineiro R et al, 2005. Healthy diet inprimary care: views of generalpractitioners and nurses from Europe. Eur JClin Nutr; 59 Suppl 1:S77-80.

  • 6

    VEGGIE DIETS protecting your health!

    DR WHO?

    David Ryde (left) was Britainslowest prescribing doctorwho cured his patients in anovel way. This vegan GPbuilt a career out of sayingno to bottles of jollop.

    He prefers giving advice and it has dramatically

    changed peoples lives.

    There were some 35,000 generalpractitioners in Britain when Dr DavidRyde MB, BS, FRCGP was practising andnone wrote out fewer prescriptions thanhim. The UKs lowest prescribing doctorhad discovered that diet was the answer to many health problems, not pills andpotions. There was clearly something in itbecause he had some of the best healthoutcomes in the UK.

    David Ryde was successfully treating anginaand other heart conditions, high cholesterollevels, obesity, high blood pressure, diabetes,strokes and even rheumatoid arthritis bygetting people to switch to a vegan diet. Hispractice was in one of the poorest parts ofLondons East End and he saw more than hisshare of all these conditions.

    Compared to meat-eaters, long termvegans live on average six years longerand spend about one fifth of the time inhospital over the age of 60,states David Ryde.

    The truth is that most people eat two tothree times more fat and protein thanthey need and were just beginning todiscover that animal protein may be asdamaging to health as fat and cholesterol.

    The medical establishment just doesntwant to know. They automatically resistany new advances.

    I believe that in 1991, the AmericanDietetic Association produced a reportvirtually urging people to go vegetarianand it sent the US government into shock.So much of agriculture is dependent uponlivestock that such a change would wreckthe US economy, they said. The reportnever appeared.

    David Ryde himself hasexperienced the lethargy ofofficialdom. The DHSS as it was then invitedhim to London todiscuss his lowprescribing andexcellent outcomes.He hoped this wouldbe the start of arevolution in primaryhealth care andexplained his simplicityof approach, asking whatthey intended to do.Absolutely nothing, was theanswer. Such an approach wouldsimply be unacceptable to GPs, they said.

    You couldnt get a better example ofveganism than Dr David Ryde. A keensportsman, he was doctor to all the WorldJewish Games, an honorary member of theBritish Association of Sport Medicine, acounty athlete and rugby player and servedon the medical sub committee of theBritish Olympic Association for 15 years.He is now in his seventies, extremely activeand still looks as though he could take hisplace in a rugby scrum.

  • VEGGIE CASE NOTES

    In 2002 I became a vegan, having been aveggie for 31 years. My hot flushes wereparticularly unpleasant and my GP offeredthe usual but I declined. I started readingup on nutrition and cut out dairy produce,eggs, spinach and hot spices. I still get hotflushes but not nearly as strongly. I eat lotsof tofu and soya products, veg, fruit, beanscereals, and as a bonus have lost weight,too. I have very low cholesterol, normal

    blood pressure for my age and am fitand healthy.

    Paquita Perez

    by April this year myhusband and I will havebeen veggie for twoyears. I cant say wereally missed meat,but we make sure weeat healthily, eatingplenty of variety nuts,

    seeds, pulses, grains,soya, tofu, quorn, and at

    least 10 portions of fruitand veg a day.

    Almost straight away I noticed animprovement in my skin (having alwayshad sensitive skin prone to eczema andrashes). I also have loads more energy andhave even lost a few pounds in weight.Anne Sommerville

    Since becoming vegetarian I have lostover two stone and have given up cakeand chocolate. I am losing weight at arate of one or two pounds per week. I find my new diet filling and deliciousand I have a lot more energy. L Burgess

    My full medical last year showedexcellent blood pressure, low cholesterol,liver and kidneys functioning brilliantlyand no-one believes Im 44! My GPsresponse? A vegan diet is an extremelyhealthy one! Peter Bagshaw

    I used to suffer with irritable bowelsyndrome and severe constipation nice!Whatever my doctor prescribed didntwork, but what did work was goingvegan. Since then, my stomach feelsgreat; I am no longer bloated and haveslimmed down in the process! J Roberts

    I had tried several remedies for hayfever but with little success. According to my doctor I had allergic rhinitis due topollen and dust and although not severe,it was uncomfortable and caused itchyeyes and a stuffy, runny nose.

    7

  • 8

    VEGGIE DIETS protecting your health!

    After a year as a vegan I suddenlyrealised that Id survived a whole summerwith no hay fever symptoms. My diet hasbecome much more varied and healthyand Ive embraced such things as tofu andmy hay fever has completely disappeared!The occasional skin problems I used toexperience have also gone and my skincondition has improved dramatically. Gaynor Armitage

    I have been a vegetarian formost of my life and had

    no concerns about myhealth during my very

    easy pregnancy, infact I believe mybalanced veggiediet was apositively helpfulfactor. Jessi is now

    seven and wasbrought up with a

    balanced vegetariandiet. She is a very

    healthy girl and hasdeveloped a taste for healthy

    food which many other children dont.Some of her favourite foods are salads,broccoli, and raisins with plain yoghurt, as well of course, as chips and pasta.Kee Macmillan

    Going vegetarian? Butwhat about your PROTEIN?What about your HEALTH?It cant be good for you!? Or, so say some people.

    ...Wrong!

    PROTEIN

    Although protein is vital for our survival, we dont need as much as is commonlybelieved. The maximum required,according to leading health bodies like theWorld Health Organisation (WHO), is onlyeight per cent of our calories from protein.Almost all foods grains, pulses (peas, alltypes of beans, lentils), nuts, seeds andvegetables can easily provide us witheight per cent calories from protein.Thefoods that are exceptions to this includefruits (which contain about five per cent of their energy from protein) and manysweets and junk foods. This makes it veryeasy to meet your protein needs andunnecessary to go out of your way to get protein in your diet.

    There is a persistent myth that vegetariansneed to be well educated and chooseprotein foods that complement oneanother, meaning that foods make up forthe amino acid deficiencies of one another.But research shows that this is unnecessary,and that both vegetarians and omnivoresget enough protein, including plenty of theamino acids they need, as long as they aregetting enough calories.

  • By eating a range of whole, plant-based foodsyou will get all the different amino acids youneed and in the right proportions. Especiallygood sources of high quality protein includesoya products (eg tofu, soya milk, veggiemince), cereals (eg rice, pasta, wholemealbread), pulses (eg baked beans, chickpeas,lentils, kidney beans), nuts and seeds.

    HOW MUCH PROTEIN DO WE NEED?

    Not as much as we think recommendedamounts have more than halved in the past20 years as several chronic diseases havebeen linked to eating too much animal (notplant) protein. The average adult needs toconsume between 45 and 55.5 grams ofprotein per day.

    Protein requirements (grams needed per day)

    Age group Reference Nutrient Intake (RNI), (years) g per day (values from WHO)

    Females Males 11-14 41.2 42.1 15-18 45.4 55.2 19-50 45 55.5 50+ 46.5 53.3

    To give you a comparison between somemeat and vegetarian products, a standard50g beef burger contains 10.2g of proteinand three (90g) fish sticks 12.l g; half a canof 225g baked beans contains 11.5g ofprotein; an average serving of pasta (190gcooked) contains 8.5g, an average servingof kidney beans (160g cooked) 12.4g, and asmall packet (25g) of peanuts contains 6.1g.

    TOO MUCH OF A GOOD THING?

    Excess protein, on the other hand, islinked with kidney disease, osteoporosis,cancers, type 2 diabetes and cardiovasculardisease and getting too much is usually aresult of eating too many animal products.

    There is a compelling case that animalproteins independent of other associatednutrients increase the risk for cancer,atherosclerosis, osteoporosis and type 2diabetes. This was particularly evident inthe China Health Study one of the largestand most comprehensive studies everundertaken to examine the relationshipbetween diet and disease. Huge differenceswere seen in disease rates based on theamount of plant foods participants atecompared to animal foods.

    Plant proteins can do a better job of meetingyour protein needs than animalproducts, both because theyare less concentrated sourcesof protein (making it lesslikely that youll get toomuch) and because theyare more likely tobe bundled withother nutrientssuch as fibre,vitamins, minerals,phytochemicals andhealthy fats.

    9

  • 10

    VEGGIE DIETS protecting your health!

    IronAll the worlds leading health advisorybodies agree that meat-eaters are just aslikely to suffer from iron deficiency anaemiaas vegetarians. Everyone especiallywomen should ensure a good supply ofiron in their diet. Its needed for healthyred blood cells to transport oxygen to allparts of the body. Good sources of iron are baked beans, wholegrain bread,molasses, leafy green vegetables, dried fruit (particularly apricots and figs), cocoa,lentils, pulses (all types of beans, peas,lentils) and pumpkin seeds. Vitamin Cincreases the absorption of iron by a factorof four another reason why freshvegetables and fruits are so important in the diet.

    The British Medical Association and the American DieteticAssociation state that vegetarians are no more likely to sufferfrom iron deficiency than meat-eaters.

    BMA, 1996. Diet, nutrition and health. BMA Report 4.11.American Dietetic Association; Dieticians of Canada. 2003.Position of the American Dietetic Association and Dieticians ofCanada: Vegetarian diets. Journal of the American DieteticAssociation. 103 (6) 748-65. As above.

    Calcium Calcium is important for healthy bones andteeth and for the working of muscles. It isvirtually absent from meat products.Excessive amounts of animal protein (frommeat, dairy, fish and eggs) in the diet canactually leach calcium from the bones weakening the skeleton and leading to

    osteoporosis. Therefore it is muchhealthier to obtain calcium from plantsthan from dairy. Calcium is found in

    dark green leafy vegetables such asbroccoli, kale, watercress and cabbage;pulses; dried fruits; tahini (sesame seedbutter) and nuts and seeds (particularlyalmonds and sesame seeds). Many soyamilks and tofu are fortified with calcium.

    Vitamin B12 (Cobalamin)A daily source of this vital vitamin is required easily available from foods fortified with it.Vegetarians get B12 from free range eggs anddairy. Vegans need to obtain cobalamin fromeating B12-fortified foods, such as breakfastcereals, margarines, nutritional yeast (egMarmite) and soya milk. Vitamin B12 fromfortified foods is better absorbed than theB12 from meat, poultry and fish.

    Omega-3 fatty acids and thevegetarian dietMost healthy people are able to obtain theessential omega-3 fatty acids they need byincluding rich plant-based sources of omega-3 in their diet, such as linseed (flaxseed),rapeseed and their oils. The table (right)shows how much people should aim to

    Image: John Foxx/A

    lamy

  • who already consume fish oil, vegetariansupplements containing EPA and DHAderived from algae could be a goodsubstitute. Make sure youre getting abalanced diet with the Vegetarian & VeganFoundations handy chart. Healthy eatingstems from knowing the size of a portionof food and how much to eat every day.For further information, send for our guideNutrition in a Nutshell and our VeggieVitamins and Other Good Things!Wallchart details overleaf.

    include in their diet each day. These fats areeasily damaged by light or heat so try andkeep these foods refrigerated and use themcold, for example on cold vegetable/rice/pasta salads and so on.

    Omega-3 fatty acids 1 daily portion is

    Flaxseed (linseed) oil 1 teaspoonGround flaxseed (linseed) 1 tablespoon Hempseed oil 1 tablespoonRapeseed oil 1 tablespoonWalnuts 8 halves/28g/1ozHempseed 5 tablespoons

    Most people are able to convert the type ofomega-3 fat that these foods contain (calledALA) to EPA and DHA. This process isntamazingly efficient but there are many stepsyou can take to improve the rate at whichALA is converted.

    Cut down on cholesterol (avoid eggs,meat and dairy products);

    Avoid or cut down on processedfoods, trans-fatty acids frommargarines and hydrogenatedvegetable oils;

    Avoid or reduce fried foods,alcohol, caffeine, sugar, smokingand stress;

    Make sure that you get all theminerals you require including zincand chromium (found in sesameand pumpkin seeds, greenvegetables, lentils, wholegrain cereals,pepper, yeast and wholemeal bread);

    Cut down on omega-6 oils (sunflowerand corn oil).

    Consumption of the above-mentioned plant-based sources of omega-3 should be sufficientfor most healthy people. However, for people

  • What vegetarians and vegans should have each day

    At Least 5 Fruit & Vegetables to include: Dark Green Folate, Calcium,Leafy Vegetables, Orange Vegetables, Vitamin A, Vitamin C,Fresh Fruit, Dried Fruit Fibre & IronFresh Fruit 1 medium piece the size

    of a tennis ball

    Dried Fruit 1-112 tablespoons or 1 golf ball

    Green or Root Veg 2-3 tablespoons or 12 tennis ball

    Salad Veg 80g or 1 large cereal bowl

    3-4 Cereals & Grains (eg Wholemeal Pasta, Energy, Fibre,Brown Rice, Oats, Wholemeal Bread, etc) B Vitamins, Calcium,Cooked Brown Rice 2-3 heaped tablespoons Iron, Protein

    or 12 teacup

    Breakfast Cereal 25g or 1 regular sized cereal bowl

    Wholemeal Pasta 1 cup (cooked) as side dish or 2 cups as main dish

    Wholemeal Bread 2 slices

    2 or 3 Pulses (eg Peas, all types of Beans & Lentils), Protein, Energy, FibreNuts or Seeds Iron, Calcium,Peas, Beans and Lentils 12 cup (cooked) Other MineralsNuts 2 tablespoons or a

    small handful

    Small Vegetable Oil (eg Flaxseed or Rapeseed Oil, Energy, Vitamin Eamounts used cold; Olive Oil), Margarine (Vegetable oils),

    Vitamin A & D (Fortified Margarine),Essential Omega-3 andOmega-6 Fats (Flaxseed,Soya, Walnut, Hemp)

    At least 1 B12 Fortified Foods, eg Fortified Soya Milk, Vitamin B12Fortified Breakfast Cereal, Reduced Salt YeastExtract (essential if vegan)

    1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet

    No. of Foods Healthy Portion To ProvideServings Size

    eg

    eg

    eg

    12

  • SAY WHAT?

    Whats a vegetarian?A person who avoids eating red and whitemeats, fish and all other water creaturessuch as prawns and lobsters; and who alsoavoids slaughter by-products such asgelatine (made from horns, hooves, bonesetc), lard and cochineal (crushed insects). A vegetarian may or may not eat dairyproducts, free range eggs or honey.

    Whats a vegan?A person who tends to be much healthierthan their dairy and meat-eatingcounterparts! Why? Because avegan eats no animal products red and white meats, fish andother water creatures, eggs,dairy and insect productssuch as honey andcochineal. That meansno damaging animalprotein, animal fats orcholesterol in theirdiet. Far from goingshort, they can andare more likely to pack their diet with a wide range ofhealthy, diseasebusting foods high in vegetable protein,fibre, complexcarbohydrates, vitamins,minerals and good fats.These include fresh fruitand veg, a wide range ofpulses, including peas, beansand lentils, wholegrain pastas,breads and rice, nuts and seeds,herbs and spices and vegetable oils especially flaxseed and virgin olive oil.

    For more information on whether or not food ormedicines are suitable for your vegetarian orvegan patients, see our A-Z glossary of animalsubstances, A-Z of Hidden Nasties, availableonline at www.vegetarian.org.uk/factsheets/hiddennasties Also see the ElectronicMedicines Compendium section of the websitewww.medicines.org.uk which provides a list of ingredients for each drug on its database.

  • 14

    VEGGIE DIETS protecting your health!

    Britains leading health and nutrition charity the Vegetarian &Vegan Foundation produces a range of colourful, easy-to-readand informative guides on a number of issues surroundingvegetarianism and veganism. These publications are availablefor health care professionals to purchase for resale at half price,providing helpful resources for your patients at fantastic valuefor money. To order, simply complete and return the order formbelow with payment and your order will be processed within 21 days. If you would like to view a sample copy of any of theguides before ordering you can request these using the formbelow (or by calling Angie Greenaway on 0117 944 1000 oremailing [email protected]).

    Health

    Veggiehealth magazinefree to health care professionals (RRP 15per annum)Published three times a year, Veggiehealthprovides a reassuring and honest voice aboutthe benefits of following a plant-based diet andwhy it is the very best way to ensure good health.Each issue is packed with the latest science ondiet and health from around the world, buttheres no jargon, just easy to read informativefeatures which everyone can understand!

    Fact sheets

    One fact sheet FREE then each fact sheet 20pafter that (RRP 40p). Or get the full set plus acolourful folder for only 2.50 (RRP 5)

    Fishing for Facts

    Plant-based Diets and Heart Disease

    Soya-based Infant Formula

    Veggie Health for Kids

    The Iron Myth

    A-Z of Hidden Nasties! Alphabeticalglossary of animal substances

    B12 and the Vegan Diet

    Boning up on Calcium! Why plantcalcium is best

    Guides

    Nutrition In A Nutshell35p (RRP 70p)Why a plant-based diet is healthy andnutritious. Includes vitamin chart and where toobtain all the nutrients you need on avegetarian and vegan diet.

    Your Health In Your Hands50p (RRP 1)How diet affects our health. Easy to read andlisting many of the common diseases, a

  • vegetarian diet is shown as the overwhelminglyhealthier alternative to the typical Western diet.

    The Food of Champions50p (RRP 1)Why plant-based diets are ideal for sports people.

    Veggie Vitamins and Other GoodThings Wallchart1 (RRP 2)Colourful and laminated wallchart whichshows at a glance where to get all thenutrients needed for a healthy vegetarian or vegan diet. Size 23 x 8.25.

    Slimming/Healthy Eating

    The V-Plan Diet1 (RRP 2)Helpful guide packed with easy to follow tipsto help maximise both health and weight loss.Contains seven day meal plan with tasty andinspiring recipes.

    Dairy-Free

    Its Easy To Be Dairy-Free50p (RRP 1)Pocket-sized shopping advice for new vegansand information on why dairy damages health.

    How To Be Dairy-Free FREEA guide to healthier shopping and eating. Includes20 vegan recipes with Tofu Heaven section.

    Babies & Children

    Vegetarian & Vegan Mother and Baby Guide 95p (RRP 1.90)Contains a wealth of practical informationcovering all aspects of vegetarian or veganpregnancies and how to bring your baby up on a meat-free diet. Includes daily nutrient guide,best veggie foods for weaning and more.

    Veggiehealth for Kids75p (RRP 1.50)A guide for parents showing whyvegetarian/vegan diets are the healthiestoption for children.

    Reports

    White Lies2.50 (RRP 5)This ground-breaking report reviews the scientificevidence linking dairy to disease and reveals thehealth consequences of consuming cows milk.This health report by the VVF is 76 pages andreviews over 200 research papers.

    Globesity2.50 (RRP 5)This scientific call for action shows how meatand dairy are at the core of the worldsexpanding epidemic. Read why plant-baseddiets are the solution.

    15

  • ORDER FORM

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    Nutrition In A Nutshell 35p Your Health In Your Hands 50p The Food of Champions 50p Veggie Vitamins & Other Good Things 1 The V-Plan Diet 1 Its Easy to Be Dairy-Free 50p How To Be Dairy-Free FREE (max 20)Veggiehealth for Kids 70p Vegetarian & Vegan Mother & Baby Guide 95p White Lies 2.50 Globesity 2.50

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