Lifestyle and Nutrition

is an important part in how we live and how we do things daily.

 

We choose to read, study the Word of God and live and act as people of the Book. It is all a daily choice.

The Bible helps and ministers to us to know His plan of Lifestyle and Nutrtion,and Medical Institutions.

 

As you live, may God help you to live longer for His Glory!


Nutrtional / Lifestyle

Need an Eating Lifestyle Change..? Click Here

Get info from Vegetarian Websites Click Here

Veg Web
Vibrant Life
101 Cookbooks
Vegetarian Times
Amazing Health
Vegetarian Resource Group

 

What is the vegetarian lifestyle? 

For more than 130 years Seventh-day Adventists (SDAs) have practiced a vegetarian dietary lifestyle because of their belief in the holistic nature of humankind.  Whatever is done in eating or drinking should honor and glorify God and preserve the health of the body, mind and spirit.
 

The vegetarian diet recommended by Seventh-day Adventists includes the generous use of whole grain breads, cereals and pastas, a liberal use of fresh vegetables and fruits, a moderate use of legumes, nuts, seeds. It can also include low fat dairy products such as milk, yogurt and cheeses and eggs.   It is best to avoid high saturated fat and cholesterol foods such as: beef, lamb, pork, chicken, fish and seafood.  Coffee, tea and alcoholic beverages provide few nutrients and may interfere with the absorption of essential nutrients.
 
 

Has there been any research?

Since 1954 more than 250 articles have been published in scientific journals on the Seventh-day Adventist lifestyle and health.  In the 1960s, Loma Linda University, in cooperation with the National Cancer Institute, began to study the health of SDAs.  Later, in the 1970s and 1980s, data on the Seventh-day Adventist lifestyle was collected and analyzed under contract with the National Institutes of Health. 

SDAs in general, have 50% less risk of heart disease, certain types of cancers, strokes, and diabetes.  More specifically, recent data suggests that vegetarian men under 40 can expect to live more than eight years longer and women more than seven years longer then the general population.  SDA vegetarian men live more than three years longer than SDA men who eat meat.

Researchers believe this added length of life and quality of health is due in particular to the consumption of whole grains, fruits and vegetables as well as the avoidance of meat, alcohol, coffee and tobacco.

Current evidence demonstrates that the more closely a person follows the lacto-ovo-vegetarian diet the lower the risks of major diseases.

 

What does current research demonstrate?

 1. Vegetarians have reduced risks of certain diseases because of their increased consumption of whole grains, dried beans, nuts, fresh and dried fruits, and vegetables.  Vegetarians are exposed to fewer carcinogens and mutagens because they do not eat meat.

2.  Fruits, vegetables, grains, legumes, and nuts are often less expensive than meat.  Plant foods use fewer natural resources from the environment.

3.  Vegetarians typically enjoy a great variety of plant based foods, international and ethnic dishes.

4. A significant correlation exists between the frequent and long term consumption of high-fat, high-cholesterol animal based foods and the incidence of fatal heart disease, certain types of cancer, strokes, and diabetes.

5. A vegetarian diet provides a greater consumption of phytochemicals and fiber rich foods which help protect from heart disease, several types of cancer, diabetes and hypertension.

 

Are there any guidelines I can follow?

Current recommendations encourage people to eat nine or more servings of fruit and vegetables every day and six or more servings daily of a combination of whole grains, cereals, and legumes.
 

In 2005 the General Conference of Seventh-day Adventists Nutrition Council (GCNC) adapted the U. S. Department of Agriculture's Pyramid for a vegetarian dietary approach. 

Lacto-ovo-vegetarians should give special attention to the intake of protein, iron and zinc.
 

Total vegetarians should give special attention to intake of calcium, Vitamin B12, iron, zinc, and protein.

 

 

Any special consideration for a total plant based diet?

The 2005 Dietary Guidelines for Americans recommends that those who choose foods of only plant origin must supplement their diet with vitamin B12 (cyanocobalamin) and, in addition to ensure adequacy of vitamin D and calcium.  The American Dietetic Association's most recent position paper on vegetarian diets stated that those who follow a totally plant based diet should give special attention to reliable sources of vitamin B12, vitamin D, calcium, iron, and zinc.  Adequate intake of these nutrients are even more important for growing children and pregnant and lactating women.

 

What does the GCNC recommend?

The GCNC (General Conference of Seventh-day Adventist's Nutrition Council) supports the recommendations of the National Academy of Sciences, the World Health Organization, and the U.S. Dietary guidelines for Americans.  Next to tobacco and alcohol, foods high in saturated fat and cholesterol (such as meat) are the greatest risk factors in decreasing life expectancy from atherosclerosis, cancer, and premature death.
 

The GCNC recommends that all meat, fish, and fowl be eliminated from the diet and the use of egg yolks be limited to three or less per week.  Foods of animal origin are no longer viewed as dominant items in a healthy diet.  The Adventist Health Study clearly reveals a significant  advantage for those who choose a meat free, plant based diet over those who select primarily a meat based diet.

The GCNC recommends the generous use of whole grains, vegetables and fruits; and a moderate use of low fat dairy products (or nutritional equivalent alternatives), legumes, and nuts; a very limited use of foods high in saturated fat, cholesterol, sugar, and salt; abstinence from tobacco, alcohol, and coffee, tea, and other caffeinated beverages.

 

The Vegetarian Food Pyramid

The GCNC recommends the following Vegetarian Food Pyramid for menu planning.  Plan the meals, starting at the base of the pyramid and include foods from each of the five groups everyday.  Each group provides essential nutrients which may not be found in other groups and not one of these groups should be eliminated from a balanced diet.

Follow the Vegetarian Food Pyramid to make daily choices.  The number of servings are based on caloric need.  If you are sedentary, choose the lower number of servings such as six of grains.  If you are very active, choose the eleven servings of grain products.

Order a copy of the Vegetarian Food Pyramid by calling 301-680-6717.

 

Examples of servings and serving sizes as follows:
GRAINS

6-11 servings daily of fiber and vitamin rich foods
Example: 1 slice bread, 1/2 cup cooked rice, cereal or pasta,
 1 cup dry cereal, 1 bagel, 1 tortilla, 1 pita

VEGETABLES AND FRUITS
7-9 servings daily or more of phytochemical and vitamin rich foods
Example: 1 cup raw vegetable salad, 1/2 cup cooked vegetables or
fruits, 1/2 cup dark green and deep yellow vegetables,
1/4 cup dried fruit

DAIRY OR ALTERNATIVES
2-4 servings daily of calcium and vitamin B12 rich foods
Example: 1 cup dairy milk, or fortified non-dairy alternatives,
1 cup low fat yogurt, buttermilk or cottage cheese.  Non-dairy alternatives must be
fortified with 25% or more of the RDA or RDI of calcium, vitamin
B12, vitamin D and vitamin A

LEGUMES, NUTS AND SEEDS
2-4 servings daily of protein rich foods
Example: 1/2 cup cooked dried beans or peas, 1 egg or 2 egg whites,
1/2 cup tofu, 1/2 cup meat analogs, 1/4 cup of nuts or seeds or
2 tablespoons of nut butter.

FATS, OILS AND SUGARS (Food from group number five)
2 tablespoons vegetable oils rich in linoleic acid, 
such as canola, olive soy, sunflower or corn.  
Use desserts sparingly, which are high in sugar and fat.

Subscriptions, Online Reads

Family First

Important_to_god_thumb

Important to God

Sabbath School class began with singing. Children chose their favorites and sang with great enthu...

Being_there_thumb

Being There

What is the real test of friendship? For me, who is befriended, and for me as one who befriends, ...

Love_like_crazy_thumb

To Love Like Crazy

“Ugh! My brain is melting!” My daughter came into my bedroom office and dramatically—she’s 12—flu...

The_tomato_answer_thumb

The Tomato Answer

It was just a bag of tomatoes. The sweet, tow-headed neighbor boy knocked on our door and offered...

Dont_say_forgive_thumb

“Forgive Me” Ploy

In the Bible, we are taught a great deal about forgiveness. Christ was adamant that if we do not ...

Hope Generation

My_cat_thumb

Cats In Heaven?

My cat died recently, and I want to know if she’ll be in heaven. I’ve heard "No, she won’t b...

Stolen_goods_thumb

Midnight Mission

As I slowly backed my car into the loading dock, a glance at my watch told me it was midnight.

Father_son_thumb(1)

Father Knows Best

“When I was a boy of fourteen, my father was so ignorant I could hardly stand to have the old man...

Young_couple_thumb

All We Need Is Love

We grow up hearing that love is a beautiful thing. You don’t have to look far to see love or peop...

Dear God

Sunset_ress_thumb

Resurrection Hope

Dear God: My heart was so touched at Lupe’s funeral last night. The whole service was in Spanish—...

Compliment_couple_thumb

Compliments

Dear God: It’s amazing how one word of praise can change a day! Heading out to the car after our ...

Searching_ship_thumb

God's Guidance

Dear God: Sometimes I feel my life is like a great ship upon the ocean I look for land and there ...

Staying Young

I_am_tree_thumb

I Am a Tree



When my husband and I were still newlyweds and, as you’ll soon learn, a bit naive, we bought a li...

Apple_of_my_eye_thumb

Apple of My Eye

You might wonder what I’m speaking of if I refer to a Golden Russet, Golden Spire, or Golden Supr...

Heart_vision_thumb

Heart Vision

My friend Rose sees others through God’s heart, recognizing the gifts which He has given her and ...

Its_about_time_thumb

It’s About Time

Almost everyone I know complains about not having enough time. We’re all busy and wish for more h...

Health exchange

Gift_soy_thumb

The Gift of Soy

Using soy products four or more times a week markedly reduces the risk of breast and prostate can...

Rethinking_stress_thumb

Rethinking Stress

Stress is a six letter word we have heard all of our lives. Sitting in traffic for hours, yelling...

Add_child_pw_thumb

Understanding ADHD

ADHD or Attention Deficit/Hypersensitivity Disorder is a relatively new diagnosis that caught our...

Get_fit_pw_thumb

It's Time to Move!

Over the past several years, the media has encouraged us to become physically active but the excu...

Healthy_eating_budget_thumb

Eating Healthy On a Budget

It seems that everywhere you look; everybody’s feeling the financial pinch. You feel this especia...