If you are thinking of transitioning to a plant-based diet for health reasons, research suggests that the nutritional benefits can be quite substantial. According to a Harris Poll, there are 6 to 8 million vegetarians in the United States, and 1/4 to 1/3 of those vegetarians say that they never eat dairy, honey or eggs. This way of eating is known as a "plant-based" or "vegan" diet.
Start Slowly
While some people do switch to a plant-based diet overnight, many find it easier to switch over gradually. Taking it slow can reduce the overwhelming feelings that can accompany the switch and reduce any feelings of deprivation. Start with meals that you already enjoy, but eliminate the meat. Substitute beans and legumes in chili or burritos instead of beef, or grill a portabello mushroom instead of a burger. Plan to incorporate one meat exchange a day, to gradually make the switch to plant-based eating.
Get Enough Vitamin D
Vitamin D is synthesized by the body when we get enough sunlight, but because of incidental risks of skin cancer associated with the sun, many people no longer do. According to the National Institutes of Health, most dietary vitamin D is obtained through fortified dairy products and oily fish like salmon and tuna. People who eat a strict plant-based diet should look for vitamin D-fortified soy milk, rice milk or orange juice.
Think Ethnic
Traditional American meals are often built around meat as a "main course," with vegetables and grains playing secondary roles. Not so with the curries, stir-fry and stews that are characteristic of ethnic cuisine. Their complex blends of flavors can keep even a former meat eater interested. And if you miss the beef, fish, or chicken, try traditional ethnic substitutes like seitan or tofu instead.
Check Out the New Meat Analogues
Even mainstream grocery stores now carry meat analogues, sometimes known as "meat substitutes" or "mock meat." Often made with soy, meat analogues are designed to duplicate the texture and flavor of meat. Many come close. Well known brands include Boca Burgers, Morningstar Farms, and Lightlife. Usually shaped like chicken patties, sausages or burgers, they can help make plant-based eating more familiar and less intimidating.
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