Why would you want to become a vegetarian? Vegetarians (people who do not eat meat, poultry, or fish) and vegans (people who do not eat any animal products including milk, cheese, and eggs) choose their diets for many reasons. Some choose to eat this way because they are opposed to the slaughter and consumption of animals or the exploitation of animals to produce any kind of foodstuffs. Others choose it because they feel it is a more environmentally sound way to eat, as land that is used to grow grains and grasses used to feed animals could be converted to land used to grow grains and vegetables used to feed people, thus cutting out a level in the food chain. Still others choose a vegetarian diet for its health benefits or because it has been recommended as a part of their treatment for a medical condition. A vegetarian diet may also be less expensive than a diet that includes meat. What are the keys to a vegetarian diet?
A vegetarian must be careful to have a varied diet and must eat enough calories and nutrients to stay healthy. A diet based strictly on plants is not as rich in nutrients as a diet based on the combination of meat and plants. So, vegetarians and vegans must make sure that they cover some nutrients that might be a little “light” in a diet that is solely based on plants.
What nutrients do vegetarians have to be aware of? A vegetarian diet does not include enough vitamin D. This, however, is easy to fix. Vegetarians can either buy foods enriched with vitamin D or can expose their arms, hands, or face to direct sun for five to fifteen minutes per day, as sunlight is an excellent source of vitamin D. Vegans should also look for sources of vitamin B-12, as B-12 is taken primarily through animal products. Vegans should look for foods such as soymilk that are fortified with vitamin B-12.
How can vegetarians and vegans cover all their protein and nutrient needs? Vegetarians do not have to eat special combinations of foods daily to cover all their protein and nutrient needs, they just have to mix it up. Try new combinations of vegetables, fruits, nuts, and grains. Foods rich in protein include legumes, lentils, nuts, seeds, tofu, and peas. Vitamin C is available in citrus, broccoli, and tomatoes. Spinach, chard, and dried beans contain iron. Calcium can be found in broccoli, kale, soymilk, and almonds. Vegetarians should try to eat whole grain breads and cereals. It is also important to eat foods as unrefined as possible, as unrefined foods have more nutrients and fiber than foods that have been refined.
Believe it or not, you must still watch fat content when eating a vegetarian diet. Vegetarians should try to go light on milk, cheese, and yogurt, particularly if they are not reduced in fat. There is fat in nuts, sweets, eggs, avocados, and oils. In particular, vegetarians, and everyone else for that matter, should avoid coconut oil, the palm oils, and hydrogenated fats.
Should you ease into a vegetarian diet? It might be easier to change your eating habits over time. Instead of eating meat two times a day, reduce it to once, and then switch completely over to plants over a comfortable period as you ease into a new variety of foods. Look into the different textures of tofu and related products available to at grocery and specialty stores. Make sure that every meal is different.
There are a lot of resources available to you if you plan to become a vegetarian or a vegan. The web has a myriad of sources online with recipes, suggestions, and tips on healthy eating. Bookstores have terrific cookbooks available to create attractive and tasty dishes. Enjoy!
