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FRANK SINATRA superb lp '61....

MARLENE DIETRICH wonderful singer

excert from - VEGETARIAN SOCIETY -

A vegetarian diet is known to confer a wide range of health benefits. Research has shown vegetarians to suffer less heart disease, hypertension, obesity, diabetes, various cancers, diverticular disease, bowel disorders, gall stones, kidney stones, and osteoporosis (Dwyer, 1988). Vegetarian diets have also been used in the treatment of various illnesses, including rheumatoid arthritis and nephrotic syndrome. Dickerson & Davies (1986) studied matched pairs of vegetarians and non-vegetarians with regard to their general health. It was found that the vegetarians made 22% of the visits to hospital out-patients of non-vegetarians, and spent a similarly reduced proportion of time in hospital.

A Healthy Vegetarian Diet A typical vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables. The 1983 NACNE Report (National Advisory Committee on Nutrition Education) in the UK recommended a reduction in fat intake, particularly saturated fat, and an increased dietary proportion of polyunsaturated fats to saturated fats. An increased intake of complex carbohydrates and fibre and a decreased intake of sugar and salt were also recommended.

The World Health Organisation (1990) has similarly recommended a reduced intake of fat and increased consumption of complex carbohydrates. Increased consumption of fruit, vegetables, cereals and pulses is also recommended.

The nutritional guidelines from the World Health Organisation, the NACNE Report and other expert bodies form the basis of advice given on healthy eating by health professionals today.

Vegetarian diets tend to be lower in total fat. Taber & Cook (1980) found lacto-ovo vegetarians to consume an average of 35% of energy as fat, compared to omnivores consuming over 40% of energy as fat. A study of the diets of a group of French vegetarians found they had a daily intake of 25% less fat than non-vegetarians (Millet, 1989). Vegetarians also tend to eat proportionally more polyunsaturated fat to saturated fat compared with non-vegetarians. Animal products are the major sources of dietary saturated fat.

The best dietary sources of complex carbohydrates and fibre (also called non-starch polysaccharides or NSP's) include wholegrain cereals, vegetables and pulses and so vegetarian diets tend to be high in these nutrients. Animal products contain no fibre or complex carbohydrate.

Recent research has demonstrated the importance of protective antioxidant nutrients in the diet found in fresh fruit and vegetables. These antioxidant nutrients include the beta-carotene form of vitamin A, vitamin C and E. Many researchers now believe that these nutrients play a major role in reducing the risk of chronic diseases such as heart disease and cancer. A high consumption of fresh fruit and vegetables is a benefit of vegetarian diets.

WOODY GUTHRIE first protest singer of the 20th century *