Shifting To A Plant Based Diet

People across the world adhere to vegetarian or plant-based diets for a variety of reasons, including ethical, religious and health concerns. Plant-based diets range from vegan regimens, which omit eggs and dairy products as well as meat and poultry, to semivegetarian diets in which a person eats small amounts of meat, poultry and fish on occasion. Regardless of what specific vegetarian diet you choose to adhere to, it is important to follow some basic nutrition guidelines to ensure you get adequate nutrients, including protein, fats, vitamin B12 and other micronutrients.

Protein

While the Vegetarian Society of the United Kingdom argues that the belief that vegetarians do not get adequate dietary protein is misinformed, it reports that the nutrient is an essential part of any diet. The U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans suggest that protein should comprise 10 to 35 percent of daily calories. Protein is important in the body because it provides the amino acids that help build and maintain muscle and tissue. Protein deficiencies in the United States are rare, according to the guidelines.

Fats

Although it is important to not eat too much dietary fat, it is also essential to consume adequate fats when following a plant-based diet. The Harvard School of Public Health notes the importance of unsaturated fats in the diet, which are linked to lower blood cholesterol, lower levels of inflammation and stable heart rhythms. These unsaturated fats are found largely in plant foods, it reports, including vegetable oils, nuts and seeds. Saturated fats that are found in meats, whole-milk dairy and coconut and palm oils are less healthy. The Harvard School of Public Health recommends limiting your intake of these saturated fats as much as possible.

Vitamin B12

While the British Broadcasting Company's health website reports that the nutrient intake of vegetarians is generally no different than that of non-vegetarians, they do offer several guidelines with regard to intakes of vitamins and minerals for vegetarians. One of these guidelines is to ensure that you consume enough foods that contain vitamin B-12, which is found primarily in meats. While some vegetarian sources of B-12 do exist, the body does not utilize them as well as meat sources of the nutrient, and the website recommends relying on fortified foods for your B-12 needs. Fortified sources of B-12 include breakfast cereals, soy milk and soy protein.

Making the Transition

Transitioning to a vegetarian or plant-based diet can be simple if you make the transition one step at a time. Try first cutting back on the amount of meat you eat each week. Then consider adding one new source of vegetarian protein each week --- dried beans, legumes and soy foods are all possibilities. Consider also new preparations for vegetarian foods, so that you don't get bored with your new diet.