1. How to Go Veggie
A vegetarian diet consists of eliminating all forms of protein derived from animals (meat) for a wide variety of reasons such as health benefit, weight loss, religious beliefs or personal values. Studies have shown that the human body does not need animal protein to thrive and can obtain a variety of vitamins on a vegetarian meal plan. Typically, a meatless lifestyle increases focus upon important food groups such as fruits and vegetables, which (if undertaken properly) can decrease weight, improve muscle tone and benefit health with a wide variety of plant derived nutrients.
2. Start Substituting Slowly
In order to begin a vegetarian diet, it is best to research the subject at a reputable source such as www.goveg.com to understand the reasons for eating a diet without meat. The first step of becoming a vegetarian may seem obvious (eliminating meat), but it should be undertaken very slowly so that taste buds can adjust to the process. Try decreasing the dark meat you eat first (beef and pork), chicken and poultry next, and then eliminating fish from the diet. Many meat-free eaters find they function healthfully without any meat at all (the definition of vegetarian,) while others may prefer small sources of fish in their diet.
3. Pay Attention to Protein
Although a diet without meat may seem daunting at first, protein can be derived from a variety of other sources and a great degree of focus should be placed on maintaining proper protein levels. Try replacing meat with protein from beans, legumes, nuts and low fat dairy. For example, replace bacon in the morning with an egg white omelet; a burger during the day with a peanut butter sandwich or trade beef in recipes for chickpeas or kidney peas. Plant proteins can be just as beneficial as eating meat, although they can often be lower in protein content than animal derived foods. It is important to track and monitor your servings of protein in the beginning of a vegetarian diet by writing down the foods you are eating and how you feel afterwards. In addition, try supplementing your diet with a vegetarian multi-vitamin (like Schiff brand) and ask your primary health care provider if an iron supplement is necessary, as well.
4. Don't Overload On Carbs
A vegetarian diet may seem like the ideal way to control weight and stay lean but it can be easy to gain weight if you turn to the wrong foods. Try not to replace meat in the diet with unhealthy carbohydrate sources (like bagels and sugary cereals) but focus first and foremost on complex carbohydrates such as vegetables, fruit and whole-grain products. For moments when cheese pizza or doughnuts seem easier than chopping zucchini, try turning to brands that provide quick and easy vegetarian entrees. For instance, Amy's Kitchen brand provides a wide array of microwavable meals, pizzas and snacks that can be prepared at a moment's notice and are found in many local grocery stores.
5. Understand Your Resources
It is important to create meals and snacks using an assortment of ingredients, and to keep healthful food groups constantly rotating, in order to achieve a well-rounded vegetarian diet. If your child or teenager is expressing interest in a vegetarian lifestyle, be supportive by researching a teenage website like www.vegetarianteen.com, and try cooking the recipes that were provided and created by teens. For more information on raising a family with vegetarian foods, try researching websites like www.vegfamily.com or visiting the Vegetarian Resource Group at www.vrg.org.
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