If you are just beginning a new vegetarian diet, you have a few options open to you. A traditional vegetarian eats a primarily plant-based diet and excludes all meat and fish. Some vegetarians will choose to eat fish, but not meat or poultry, while others exclude diary or eggs. Choosing the best vegetarian diet is really your personal preferences. Being a vegetarian is about making more health conscious choices. If you aren't ready to cut out all meat, begin by cutting out a few meat portions each week. A vegetarian diet will still meet your nutritional needs if you replace meat with healthy substitutions.
Important Nutrients
While following a vegetarian diet, be aware of the vitamins and nutrients you might be missing. Look for foods rich in iron, calcium, protein, vitamin D, vitamin B-12 and zinc. These vitamins and nutrients are primarily found in animal sources and dairy, which you may not be getting enough of. Experiment with fortified cereals and whole grains for a more nutritious meal.
Transitioning to Vegetarianism
Once you've practiced planning meals for your vegetarian diet, you'll get all the vitamins and nutrients you need. A good way to transition from meat to a non-meat diet is to begin by making your favorite recipes without meat. For example, try making chili without using beef and replace the beef with beans. Beans are a great substitute because they contain iron and protein like red meat. You can also add beans to your favorite salads to replace chicken or fish. There are many kinds of beans at your local store. Experiment with different kinds to bring a fresh flavor to your favorite meals. Once you've adjusted to meatless recipes, you can begin experimenting with more vegetarian options.
Variety is Key
Being a vegetarian means fruit and vegetables will be the base of your vegetarian diet. By consuming more of these groups you are less likely to overdo it on junk food. A good guideline to follow is try and incorporate many "colors" of food throughout your day. For example, don't just eat green vegetables all day -- opt for a variety of colors in both your fruits and vegetables. Often fruits or vegetables that are similar in color are also similar in nutrient composition. In order to get the most out of your food, vary the colors for each meal to cover all your bases and get you closer to maintaining adequate nutrient levels.
Dining Out
Finding vegetarian diet food at restaurants doesn't have to be complicated. Look for meatless items on the menu; many restaurants have pasta dishes that don't contain meat or fish. If you decide to continue eating fish, you'll be able to find a fish option at most restaurants. Ask your server if a particular dish can be made without meat. Many food options can be made vegetarian if the ingredients aren't pre-mixed. You can also look for soy or veggie burgers at a restaurant.
References
- American Council on Exercise; Are Vegetarian Diets Safe; Jessica Matthews; November 2009
- American Heart Association; Vegetarian Diets; May 2010
- American Diabetes Association: Meal Planning for Vegetarian Diets
- MayoClinic.com; Vegetarian Diet: How to Get the Best Nutrition; June 2010
- ClevelandClinic.org; Understanding Vegetarianism; December 2009
- American Heart Association; Vegetarian Diets; March 2011
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