Compassionate Eating

Who We Are

Compassionate Eating is a community outreach program that promotes the health, humane, environmental and economic benefits of a plant-based diet by providing dietary guidelines, meal planning, nutritional information and delicious plant-based recipes.

Our Mission

  • Promote the health, humane, environmental and economic benefits of plant-based vegetarian eating
  • Offer support and guidance to make the transition from a meat-based diet to a plant-based one by providing dietary guidelines, nutritional information, meal planning and delicious plant-based recipes
  • Plant seeds of compassion for animals traditionally raised for human consumption

The Standard American Diet (SAD)

The dangers of eating a meat-based diet are in the news all the time. To quote former U.S. Surgeon General C. Everett Koop: “70% of all Americans die from diseases related directly to their eating habits.”

Animal products contain artery-clogging cholesterol and have no fiber. Harvard studies that included tens of thousands of men and women have shown that regular meat consumption increases the risk of colon cancer by 300%.[1,2] High-cholesterol, high-fat diets (typical meat-based eating) are implicated in heart disease.[3] Eating meat can promote osteoporosis as animal protein can leach calcium out of bones.[4] And the list goes on and on.

The Better Way — Plant-Based

Plant-Based Eating includes the New Four Food Groups.

1. The whole grain group includes bread, pasta, breakfast cereal, rice dishes, corn, and other grains which provide fiber, complex carbohydrates, important vitamins and protein.

2. The vegetable group includes broccoli, carrots, lettuce, cabbage, potatoes, and cauliflower. Vegetables are particularly rich in vitamins and minerals. Green leafy vegetables are also very good sources of fiber, complex carbohydrates, and calcium.

3. The fruit group includes apples, bananas, peaches, pears, and oranges, as well as exotic fruits, such as kiwis and star fruit. Because they are rich in complex carbohydrates, vitamins, and fiber, fruits provide valuable resistance to heart disease, cancer, and other degenerative diseases.

4. The legume group includes foods that come in a pod, such as beans, peas, soy and lentils and also includes tofu, soymilk and tempeh. These foods are excellent sources of fiber, complex carbohydrates, protein, and minerals.

Why Compassionate Eating?

Medical studies have demonstrated time and again that eating a plant-based vegetarian diet can reduce the risk of heart disease, diabetes, stroke, cancer and obesity.[3] A plant-based diet is life enhancing.

The benefits of plant-based eating are numerous. People often:

  • Have more energy
  • Feel satisfied longer after a meal
  • Lose weight more easily
  • Lower their blood sugar
  • Lower their cholesterol
  • Feel good knowing they are helping themselves, the environment and animals


  1. Giovannucci E, Rimm EB, Stampfer MJ, Colditz GA, Ascherio A, Willett WC. “Intake of fat, meat, and fiber in relation to risk of colon cancer in men.” Cancer Research, 1994, 54, pp.2390-7.
  2. Willett WC. Stampfer MJ, Colditz GA, Rosner BA, Speizer FE. “Relation of meat, fat, and fiber intake to the risk of colon cancer in a prospective study among women.” New England Journal of Medicine 1990, 323, pp.1664-72.
  3. Mangels A, Messina V, and Melina V, “Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets.” Journal of the American Dietetic Association, June 2003, pp.748-65.
  4. Hegsted DM. “Calcium and osteoporosis.” Journal of Nutrition, 1986, 116, pp.2316-9.