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The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet Paperback – August 5, 2003

by Vesanto Melina MS RD (Author), Brenda Davis RD (Author)

323 ratings

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This guide provides statistics on vegetarian eating, as well as up-to-date information on the science behind why vegetarians have an advantage when it comes to their health. Learn what the experts have to say about how to construct a vegetarian diet that meets all your nutritional needs.

Product details

Publisher ‏ : ‎ Healthy Living Publications (August 5, 2003)
Language ‏ : ‎ English
Paperback ‏ : ‎ 373 pages
ISBN-10 ‏ : ‎ 1570671443
ISBN-13 ‏ : ‎ 978-1570671449
Item Weight ‏ : ‎ 1.45 pounds
Dimensions ‏ : ‎ 6.9 x 1 x 9.8 inches

Best Sellers Rank: #543,927 in Books (See Top 100 in Books)
- #219 in Vegetarian Diets (Books)
- #2,964 in Other Diet Books

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323 ratings

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Brenda Davis
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Brenda Davis, registered dietitian, is a world leading plant-based pioneer and an internationally acclaimed speaker. Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in 25 countries on 6 continents.
As a prolific nutrition writer, Brenda has authored/co-authored 12 books with nearly a million copies in print in 15 languages. She has just completed a 13th book which is due out in 2022. Her most recent works include Nourish: The Definitive Plant-based Nutrition Guide for Families (Shah and Davis, 2020), Kick Diabetes Essentials (Davis, 2019), The Kick Diabetes Cookbook (Davis and Melina, 2018), Becoming Vegan: Comprehensive Edition (Davis and Melina, 2014) and Becoming Vegan: Express Edition (Davis and Melina, 2013). Nourish won gold in the 2020 Nautilus Book Awards and was also a Canada Book Award winner. Becoming Vegan: Comprehensive Edition won a 2014 REAL Best of 2014 Book Award and Becoming Vegan: Express Edition won the Canada Book Award and was a finalist and received honorable mention in the Foreward Book of the Year Award. Becoming Vegan: Comprehensive and Express Editions have also received a star rating by the American Library Association as the “go-to books” on plant-based nutrition. Brenda has also authored and co-authored numerous professional and lay articles and is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association.
As the lead dietitian in a diabetes intervention research project in the Marshall Islands, Brenda spent many months on the islands. On her last trip (November 2017), she developed a nutrition education curriculum for kindergarten through grade 6 and trained teachers in all public schools.
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Vesanto Melina
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Vesanto Melina, M.S., R.D., was trained at the University of Toronto and the University of London, England, and taught nutrition at the University of British Columbia in Vancouver and Seattle's Bastyr University. She is co-author of award winning "Becoming Vegan: Express Edition" and the more extensive "Becoming Vegan: Comprehensive Edition" (for Dietitians, MDs, and health professionals). She also co-authored the nutrition classics "Becoming Vegetarian", "Becoming Raw", and "Becoming Vegan" (all with Brenda Davis) as well as "Cooking Vegan" and "Cooking Vegetarian" (both with Joseph Forest), and "The Food Allergy Survival Guide" and "Raising Vegetarian Children".
She was an author of the joint position paper on vegetarian diets for Dietitians of Canada and the American Dietetics Association (Academy of Nutrition and Dietetics) and coordinated the vegetarian section of their Manual of Clinical Dietetics. Vesanto is widely known in the media. She is an internationally known speaker and has presented workshops on the topic of vegetarian nutrition to thousands of dietitians across North America. Vesanto received the prestigious Clintec award for leadership in dietetics. She regularly consults for government and industry and for individual clients.
To complement her scientific expertise is Vesanto's joy in creating food that is healthy, delicious and simple to prepare. She became vegetarian in 1978 and vegan in 1993 as she gradually explored the consequences of food choices on health, animal welfare, and environmental issues. Her websites are www.becomingvegan.ca and www.nutrispeak.com
Her co-author Brenda Davis completed an honors degree in Human Nutrition at the University of Guelph, followed by an internship in Ottawa Ontario. She has worked as a public health nutritionist, clinical nutrition specialist, nutrition consultant, academic nutrition instructor, and is Past-Chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. She is an outstanding and inspiring speaker. Her website is http://brendadavisrd.com/
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Customers find this vegetarian guide informative and well-written, with detailed information about nutrients and easy-to-understand content. Moreover, the book receives positive feedback for its nutrition content, with one customer noting it provides the best veg sources of all required nutrients. Additionally, customers appreciate the recipes and content organization, with one review highlighting its comprehensive coverage of different topics.

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Information quality Readability Nutrition content Recipes Content

78 customers mention "Information quality"76 positive2 negative

Customers find the book very informative, particularly noting its detailed coverage of nutrients we need. One customer mentions it is written by extremely knowledgeable nutritionists.

"A wonderful resource for a life change." Read more

"...I give it 4 stars because there is really a lot of great information in the book...." Read more

"...This book also doesnt downplay meat as evil. It even has a menu plan for a vegan that still eats meat a few times a week, which is perfect for my..." Read more

"...politics of the ever changing views on nutrition in America, goes extremely in depth on what your body needs to be healthy, gives example menus in..." Read more

23 customers mention "Readability"20 positive3 negative

Customers find the book easy to read and well-written, with one customer noting how it breaks down information simply.

"...Might be better to get this one as a book, but still great to read on Kindle :)" Read more

"...I can't say enough about it. It's a serious read that leaves you feeling like a nutrition expert and gives the reader an enormous amount of..." Read more

"...need on how to create a balanced diet for yourself, and it breaks it down very simply so that you can understand what your body needs and what foods..." Read more

"...This book made my conversion to veganism very, very easy and I would recommend it to anyone that is considering or already a vegetarian." Read more

21 customers mention "Nutrition content"18 positive3 negative

Customers appreciate the nutritional content of the book, noting it provides maximum health benefits and explains current health issues, with one customer highlighting the best vegetable sources of required nutrients.

"...of what the body actually needs and what are the best veg sources of all required nutrients...." Read more

"...each section of the food pyramid she's addressing, explains many of the current health issues and how to eat better to avoid those risks and closes..." Read more

"...It is not a cookbook, it's a nutrition book, but I have found it invaluable in planning this new way of eating...." Read more

"...It talks about calcium, vitamin D, fiber, zinc etc. In detail. Well worth the buy even if you plan on continuing the consumption of animals...." Read more

14 customers mention "Recipes"14 positive0 negative

Customers appreciate the recipes in the book, with one mentioning it offers many different ideas for on-the-go vegetarian meals.

"...health issues and how to eat better to avoid those risks and closes off with recipes and many different ideas for the Veg on the go...." Read more

"...Very educational. There are some recipes in the back, but recipes is not what the book is entirely made of...." Read more

"...There are some recipes in the back, but that's not the strength of this book...." Read more

"...It even has recipes and advice on vegetarian diplomacy...." Read more

8 customers mention "Content"8 positive0 negative

Customers appreciate the book's comprehensive content, with one customer noting its multiple sections for different topics, while another highlights its example menus and charts.

"...goes extremely in depth on what your body needs to be healthy, gives example menus in each section of the food pyramid she's addressing, explains..." Read more

"...It shows you all the categories and how many of each you should eat, and gives you a scoresheet so you can check to make sure you are eating enough..." Read more

"For vegetarian starting out this is a good book to read. It has everything...." Read more

"...This book covers everything: protein, vitamin B12, whole grains, all of it. It even has recipes and advice on vegetarian diplomacy...." Read more

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Vladimir Antimonov
The most inspiring & helpful book for vegetarians & vegans too!
Reviewed in the United States on July 31, 2012
Verified Purchase

I just read 2 excellent reviews of this book by Sara G. and Patrick D. Goonan, so I will not repeat points reflected in their summaries, but rather share with you my personal experiences & changes after reading "Becoming Vegetarian".

Two years ago I realized that I should not, directly or indirectly, support jobs and industries that cause animals to suffer. At that time I was not aware that there actually are very strong health benefits from following a vegetarian/vegan diet.

Luckily for me I ordered this book as soon as I resolved to become a vegetarian and read it in full in the next few weeks, changing my diet according to my new understanding of what the body actually needs and what are the best veg sources of all required nutrients.

The 2 most inspiring discoveries for me on this journey from a meat eater to (ultimately) vegan were:

1) I feel myself [not much, but definitely] better: lighter, joints are better "oiled", skin & nails look silkier too (and I was actually feeling very good & was in a good shape before becoming vegetarian);
2) I discovered that taste (the likes and dislikes in food) can actually be adjusted, trained! (Later I discovered that this is applicable to all other likes and dislikes as well).

Never before did I eat tofu, nor did I like soymilk; I did not eat a lot of lentils before I read this book, nor did I eat any other legumes, seeds or nuts in any noticeable amounts.

But after reading about the health benefits of vegetarian food and also resolving to stop eating animal products for ethical reasons, my taste(s) started to change! Very gradually, but very steadily I was becoming indifferent to steaks, fish dishes when I saw them in front of me, eggs etc. I also started liking what I came to know was good for me: legumes, tofu, flaxseed oil in the mango shake with soymilk (!), and now I actually like the taste of soymilk in cappuccino more than I liked the taste of cow milk there (this did not happen the first time I tried cappuccino with soy milk though)!

From "Day 1" I also resolved not to let aversion for meat & meat eaters to be cultivated & settled in my mind, so that I do not become offensive to people who continue eating meat - this I knew would prevent me from promoting veganism effectively, and may also unnecessarily distance me from good people.

I started by becoming vegetarian and not eating eggs, and then, a year later, after more research and few internal arguments, I decided to stop consuming milk products as well.

I want to conclude with one point, which I personally feel very strongly: if you, like myself, live a life of abundance, being able to afford almost any food of the world that you like, it is a moral sin to stay ignorant (as I was) about what food your body really needs & to stay indifferent to the effects your food choices make on Life: animals, environment & your own body alike. And all this because of some ungrounded fear of becoming physically weaker, or of becoming less socially acceptable, or because of certain likes and dislikes in food, which many of us treat as if they really were our own.

The "Becoming Vegetarian" will give you a lot of inspiration & practical guidelines on how to become either vegan or vegetarian with maximum benefits for your health. If you want to know more, the same authors have a very good book called "Becoming Vegan", and I also recommend "The China Study" by prof. Campbell.

Eat well, love & care after all God's creatures & I wish you a very interesting & happy journey!

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Rebecca
Great resource
Reviewed in the United States on January 21, 2025
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A wonderful resource for a life change.

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🐬⭐️🐬⭐️🐬⭐️
This book has gotten so many great reviews, but...
Reviewed in the United States on August 12, 2017
Verified Purchase
This book has gotten so many great reviews from others, but I find myself wanting to put it down rather than pick it up. This is why:

①Everything you need to learn how to be a healthy vegetarian/vegan is there, but you have to hunt for it. A large portion of each and every chapter is spent defending vegetarianism and veganism as a way of eating. I find myself constantly thinking, "yes, I agree...I get that, but let's get to the science of what, how and why." I went looking for a book that would have the straightforward nutrition education needed for new (or previously lazy/overwhelmed and hoping to do better!) vegetarians, and it's a bit frustrating on that level to have to wade through so much advocacy to get to the nutrition part. Preaching to the choir, so to speak...

②The book, in places, is more than a little condescending towards vegetarians who have "done it wrong." One of the big fears when becoming a vegetarian is not knowing how to "do it right." I'm sure I'm not the only one who has come to this book after starting off on a vegetarian path and realizing there was still a lot to learn about healthy plant-based nutrition. It's off-putting to have that situation made fun of in the book.

③It's very North American-centric. There are a lot of assumptions being made about the ingredients available to the reader in supermarkets, and the description of "ethnic" ingredients and dishes that one may have developed a taste for abroad is... anachronistic.

I give it 4 stars because there is really a lot of great information in the book. You won't waste your money, but there are a couple of ways it could be a lot better with the help of a modern editor. High hopes for the next edition!

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11 people found this helpful

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Guinevere
Wonderful book for "newbies" at a Vegan diet
Reviewed in the United States on November 27, 2011
Verified Purchase
I been doing a lot of online research towards a Vegetarian diet. I knew the different types of Vegans out there and what they entailed and I could find many recipes, but what I did not find so easily online was what this book brought.

It dispelled many myths, and helped sort out many things such as what you might be missing in you're diet with no meat (which is nothing if you balance everything right!).

A bit more about me, I am in low 30s and always hated meat, I am now a wife and mother. But was raised to eat it and like it. Its not the taste that got me, its the rights of the animals. Its at the point that I cook meat for my family but I dont eat it, and really that cant be good for me, and I found myself hungry right after a meal!

So I decided to explore more about vegetarian diets. This book was a life saver and I now feel very confident I can do this now.

This book also doesnt downplay meat as evil. It even has a menu plan for a vegan that still eats meat a few times a week, which is perfect for my family, I am Ovo-Lacto vegan, but this allows me to prepare meals and make my family a bit healthier as well.

Now this isnt a recipe book. It gives a general idea for a menu plan for different Vegans and has a couple ideas but this is really about the idea of planning a meal and what to eat, without skipping calories and nutritional needs.

A must for everyone who is looking into a more Vegan life style.

I do want to say that I got the kindle edition. Its not the best. Some of the print is very small and needs to be enlarged. Also some words are improperly spaced. Might be better to get this one as a book, but still great to read on Kindle :)

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Gill
Would recommend this if you are vegetarian and want to be ...
Reviewed in the United Kingdom on February 1, 2015
Verified Purchase

I am only about a third of the way through this. The book is very well written, with a lot of information regarding nutrition - what you should be getting and how to get it. Would recommend this if you are vegetarian and want to be sure that you are getting all the nutrition you need. This was the reason I chose this book and I am not disappointed. It really is easy and the book is a good reference point.

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Diana Hidalgo
Un esencial si quieres introducirte (o ya formas parte) de este estilo de vida
Reviewed in Mexico on August 7, 2017
Verified Purchase
Excelente libro. Viene aquipado con informacion bastante completa. En mi parecer, se trata de toda una guia practica (y en algunos casos indispensable) para poder llevar a cabo una dieta vegetariana de forma saludable. Compra perfecta;)

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C. Smith
Informative
Reviewed in Canada on April 12, 2012
Verified Purchase
This book provides a fair bit of useful information if you wish to start or maintain a vegetarian diet. It lists nutritional information as well as quantities of specific food groups that one needs to consume so that you are receiving a complete and balanced diet. It provides some recipes but mainly focuses on what foods you can eat to provide you protein, fats, carbohydrates, etc.

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JM
Still relevant
Reviewed in the United Kingdom on January 3, 2021
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An old book now but still relevant.

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J. Depeau
Useful and comprehensive guide to healthy vegetarian eating
Reviewed in the United Kingdom on December 28, 2012
Verified Purchase
This is a really good source of information for anyone wanting to become a vegetarian while maintaining a high level of health based on modern nutritional knowledge. It was published in 2003, though, and undoubtedly many things have changed in the decade since (like nutritional research, product availability, trends in cooking, etc.) so it might do with an update soon. I have the Kindle format of the book, which is pretty good - the index isn't linked and uses physical page numbers so it's of little use, but the table of contents and the lists of tables and guides are all linked and so are very handy. All in all I think it's a very useful book which has given me the information I need to approach a vegetarian diet in a considered, healthful way.

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5.0 out of 5 stars The most inspiring & helpful book for vegetarians & vegans too!

5.0 out of 5 stars Great resource

4.0 out of 5 stars This book has gotten so many great reviews, but...

5.0 out of 5 stars Wonderful book for "newbies" at a Vegan diet

Top reviews from other countries

5.0 out of 5 stars Would recommend this if you are vegetarian and want to be ...

5.0 out of 5 stars Un esencial si quieres introducirte (o ya formas parte) de este estilo de vida

5.0 out of 5 stars Informative

5.0 out of 5 stars Still relevant

4.0 out of 5 stars Useful and comprehensive guide to healthy vegetarian eating

The most inspiring & helpful book for vegetarians & vegans too!

Great resource

This book has gotten so many great reviews, but...

Wonderful book for "newbies" at a Vegan diet

Would recommend this if you are vegetarian and want to be ...

Un esencial si quieres introducirte (o ya formas parte) de este estilo de vida

Informative

Still relevant

Useful and comprehensive guide to healthy vegetarian eating