How to Become a Vegetarian in 5 Easy Steps!
There’s a lot of talk these days about plant-based eating. Some of it has to do with being environmentally aware, some of it relates to keeping your heart in good shape, and some of it is basically ‘on trend.’ Becoming a vegetarian is actually different than eating in a plant-based kind of way. The vegetarian lifestyle means completely meatless and 365 days a year.
Become a Vegetarian in 5 Easy Steps
- Learn all you can. Vegetarian eating is not just taking meat/chicken/fish off your meal plate. It is planning for great flavors along with great nutrition and this takes some studying. For a jump start, call a local registered dietitian who can help you with the ins-and-outs of becoming a vegetarian and with how to put everything into an organized plan for you, personally.
- Taste new foods and try new combos. The easiest way to transform yourself into a vegetarian is to open your mind to new foods and different combinations. Step #1 is important because learning how to make vegetarian substitutions into your meals and snacks can be challenging. Plant-based protein foods such as soybeans, eggs, lentils, black beans, cheese and yogurt, nuts and seeds, are essentials. Also whole grains such as oats, brown rice, quinoa, farro and sorghum, supply high quality carbohydrates along with a small amount of protein.
- Write down your meal plans. Changing your nutrition to vegetarian-style goes more smoothly when you pre-plan. A one-week plan is simply your ‘road map’ to including proper nutrition meal-by-meal and day-by day. Push yourself to be creative at this step and think about fun combinations. For example:
- Black bean burrito with lettuce, tomato, shredded cheese, salsa and cilantro plus a fruit and yogurt parfait for dessert
- Egg omelet filled with mushrooms, piece of whole grain toast or small bagel, steamed broccoli and fruit salad for dessert
- Chili made with kidney & garbanzo beans – instead of beef – plus a large green salad topped with colorful veggies and nuts, and fruit for dessert.
- Celebrate Meatless Monday with family and friends. A great way to share your new vegetarian lifestyle with those you care about most is to have a party – potluck works well – where all the dishes are meatless. You can choose any day of the week that works or consider Meatless Monday, a national health campaign to help everyone eat nutritiously with more vegetables.
- Keep tabs on your energy level and overall health. When you make the shift to eating vegetarian, put a focus on how you feel. Eating adequate calories for your age, weight and height, along with a good night’s sleep, should give you a good energy level. If suddenly you feel tired and out-of-energy, then it’s smart to review your meals and snacks with a registered dietitian. It’s also important to get a doctor’s appointment 6-12 months after starting to eat vegetarian style. Ask for blood work that includes nutrients that may be inadequate when you switch to meatless. These include: iron, zinc, vitamin B12, calcium and vitamin D. If any of these essential nutrients is low, then a good quality multivitamin is typically recommended.
Know Your Best Resources
When you become a vegetarian, reliable resources are key to your success. Here are 3 to try:
What’s your favorite vegetarian recipe?