A vegetarian diet excludes meat and fish. The majority of vegetarians are lacto-ovo vegetarians who also consume eggs and dairy. However, some people skip eggs (lacto-vegetarians), and others avoid dairy (ovo-vegetarians).
Depending on your chosen plan, getting used to this way of eating may take some work. Traditional western meals, sometimes called the standard American diet or SAD, mainly consist of beef, processed meat, butter, full-fat dairy products, eggs, fried foods, refined cereals, and sugary drinks. Many nutritionists advise a gradual transition to a plant-based diet.
Some people, for example, succeed by going meatless one day a week. You can find information about Meatless Mondays online, which are very popular. The internet offers suggestions and recipes. Once you’re comfortable with a once-weekly plant-based diet, you can go meatless on other days of the week.
Starting with a flexitarian diet is beneficial. A flexitarian diet is vegetarian and lets you eat meat on rare occasions. Once you’re comfortable with the flexitarian eating approach, you can switch to a vegetarian diet.
Whatever technique you choose, remember to give yourself plenty of time when starting this lifestyle. Experiment with new recipes, enlist the help of friends and family; and use as many resources as possible to help you transition to your new eating plan.
Nutrients of Concern
If you become a vegetarian who does not eat animal products or byproducts, then there are some nutrients you must address.
Iron
Iron is a mineral that is needed to make hemoglobin. Hemoglobin moves oxygen through the blood and muscles. Iron from animal products, known as heme iron, is the most easily absorbed. Non-heme iron comes from plants. Non-heme iron is best absorbed with foods high in vitamin C, retinol, or carotene.
Calcium
Calcium is essential for bones, muscles, blood clotting, and nerves. Lactovegetarians and vegans are at risk of calcium insufficiency.
Calcium-rich vegetarian foods include:
- Milk fortified
- Kale
- White beans
- Spinach
Nutrients for Bone Health in a Plant-Based Diet
Vitamin B12
This vitamin is essential for nerves, red blood cells, and DNA health. Vitamin B12 is found in animal sources. If you aren’t digesting any meat byproducts, a supplement will be necessary.
Calorie Objectives
When making dietary modifications, be sure your calorie consumption is in line with your calorie needs.
Studies show vegetarians consume fewer calories than omnivores (diets without restrictions).
This usually happens since foods like meat and dairy, avoided on a vegetarian diet, tend to have more fat and calories.
A calorie calculator can ensure you receive the correct calories on your vegetarian diet. Enter your height, weight, exercise level, and weight reduction or gain objectives. The calculator delivers a customized estimate of the number of calories required.
Set Your Calorie Goals
Because you consume more produce on a healthy vegetarian diet, staying hydrated is more manageable than a standard Western diet. Water accounts for over 90% of the weight of many fruits and vegetables we ingest. Indeed, research involving youngsters has shown that boosting your fruit and vegetable intake might support a good water balance in the body.
This is significant because youngsters are more susceptible to dehydration due to a more substantial proportion of their bodies being fluid.
Older folks, mainly those aged 65 and up, are also in danger. Fruits, juices, and vegetables have helped older people stay hydrated in long-term care facilities.
If you move to a plant-based vegetarian diet, remember that you’ll need to drink extra fluids to compensate for the higher fiber intake and avoid constipation. Depending on the type of vegetarian diet you choose, you may need to rethink some of the drinks you usually drink.
Dairy products such as milk, cream, and yogurt-based beverages are prohibited on an ovo-vegetarian diet. Soy, cashew, almond, coconut milk, and other milk nut kinds are available in most grocery stores and may be an acceptable substitute.
Food staples
Changing your diet frequently necessitates a shift in your grocery shopping habits. On a healthy vegetarian diet, you’ll spend little time in the meat and seafood sections and much more time in the produce section. You may explore specialty grocery stores, such as a health food farmer’s market or health food store, to receive the necessary items to keep healthy.
Consider joining a CSA (community-supported agriculture program) to save money on groceries and support local farmers. A CSA provides you with fresh produce from a local farm regularly. Some CSAs deliver produce bundles to your door, while others require you to pick it up at a particular place.
If money is an issue, buying seasonal fruits and vegetables at your average market is another alternative. It not only helps to keep prices down, but it also provides an excellent opportunity to explore different cuisines and flavors. In spring, try mangos; in winter, try squash or sweet potatoes.
Fruits, Vegetables, and a Healthy Diet
Bulk Foods
Consider buying grains, nuts, or seeds in quantity. You can save money by buying what you need. Furthermore, these items are typically less expensive. In the bulk section, look for the following items:
- Sunflower seeds, chia, flax, hemp, sesame, or sunflower seeds
- Almonds, cashews, pistachios, and tree nuts
- Oats, barley, farro, quinoa, whole grains
- Peanuts, beans, and other legumes
- Dried fruit, such as calcium-rich dried figs
- Lentils, chickpeas, and beans are high in iron.
Many food items can be found in the bulk item section. Stock up on whole grains for quick meals or if you feel slightly drained from your new diet.
You may also locate nutritional yeast in the bulk section of the store. Items such as pasta and soup can be added to your meals to enhance nutritional value. Healthy yeast benefits vegetarians since it contains B vitamins, particularly B12, which is commonly deficient in vegetarian diets.
Nutritional Yeast Facts and Health Benefits
Produce Section
Choose fruits and vegetables that provide vitamins and minerals that are likely to be depleted when you eliminate animal products from your diet. Choose calcium-rich fruits and vegetables such as kale, figs, broccoli, or okra. Protein-rich foods like spinach, alfalfa sprouts, and asparagus will also help maintain muscle mass.
Stock up on mushrooms; if you’re having trouble removing beef from your diet, mushrooms offer a flavorful, meat substitute.
- Sweet potatoes
- Mustard or collard greens
- Arugula, Swiss chard, and other leafy greens
- Apples
- Oranges
- Avocado
- Tomato
- Eggplant
- Spaghetti
- Cabbage
- Bok choy
- Squash
- Berries (fiber-rich)
Look into the produce department’s fresh herb area. Learning to flavor your cuisine using basil, rosemary, dill, or other fresh herbs will help lessen your reliance on the saltshaker. Fresh ginger can also be available in the produce area. Use ginger in stir fry veggie recipes, tea, or salad dressings.
Frozen Foods
The freezer section has a large variety of vegetarian microwavable meals, meat alternatives, and other quick fast-food-style products. For people who follow an ovo-vegetarian diet, various frozen delicacies are manufactured without dairy. For example, coconut or nut-based ice cream can satisfy your sweet appetite while boosting your protein.
Remember that these convenience meals are consistent with your new vegetarian eating plan but only sometimes contain good nutrients. Some have too much sodium, sugar, total fat, and saturated fat. They can be helpful to have on hand, but for the best nutrition, try stocking up on less processed frozen foods such as:
- Frozen whole-grain waffles, bread/baked
- Frozen vegetable spinach, peas, or beans
- Frozen soybeans
- Frozen veggie soups
- Frozen berries, pineapple, and other fruits
Buying frozen food can help you save money at the store. When frozen fruits and vegetables are prepared without additives, they are as healthful as their fresh counterparts and last much longer.
Cereals, canned goods, and dry goods
Many healthful vegetarian options, such as beans and fortified cereal, can be found in the supermarket’s middle aisles. Consider choosing dried legumes over canned products because certain canned goods add salt. Such as:
- White beans
- Kidney beans
- Black beans
- Whole-grain cereal
- Dried herbs and spices
- Rolled oats
- Tahini
- Plant-based oils
- Whole-grain crackers
- Vegetarian soups, including bean soup or tomato soup
- Protein powder made from soy, rice, or pea protein
When shopping for cereal, search for brands that are vitamin B12 fortified. Because it is found in meat and seafood, this vitamin is frequently deficient in vegetarian diets. However, you can receive your required daily dosage by eating fortified foods like cereal.
Ezekial bread is famous because it is made with sprouted grains and lentils. Each slice contains four grams of protein and other minerals such as B vitamins, zinc, calcium, and iron, which are beneficial for vegetarians.
Refrigerated Section
If you’re a lacto-ovo vegetarian, this is where you’ll receive your dairy and eggs. Greek yogurt, cheese, milk, and cottage cheese are high in calcium and protein.
If you don’t eat dairy, search for these alternatives:
- Oat milk
- Soy milk
- Soy cheese
- Coconut milk
- Plant-based yogurt (such as coconut yogurt)
- Orange juice fortified with calcium
- Tempeh or tofu
- Hummus
- Kombucha
- Fermented foods such as sauerkraut or miso paste
Consider soy milk or other replacements supplemented with calcium or other vitamins and minerals, such as B12.
Recipe Concepts
Because plant-based diets have grown in popularity, much information is available to help you learn to create vegetarian foods. Making your meals at home provides you control over the ingredients, allowing you to incorporate items that enhance nutrition while limiting salt, sugar, and saturated fats.
Breakfast
Begin your day with fiber and protein-rich breakfast items.
- Whole Grain Mini Berry Crisps
- California Summer Vegetable Omelet
- Maple Pumpkin Pie Buckwheat Groats
Lunch and Dinner
Replace meat-based meals like steak, or burgers with hearty, savory, and delicious dishes.
- Kale and Lentil Stuffed Sweet Potato
- Indian Potato and Lentil Stew
- Vegetarian Vegetable, Bean, and Cheese Enchiladas
Snacks
Increase your protein and fiber consumption with nutritious snacks.
- Cumin-Lime Roasted Chickpeas
- Peppery Parmesan Oat Crackers
- Healthy, Easy, Spicy Edamame Dip Dessert
- Frozen Cappuccino Granita Dessert
- Pumpkin Cheesecake Mousse
- Mocha Dusted Almonds
Meal Preparation and Cooking
Cooking certain dishes ahead of time will help you stay healthy and content on a vegetarian diet. Healthful plant-based meals and snacks will help you rely less on manufactured microwavable items.
Beans and lentils can be soaked and cooked ahead of time. Prepare a batch or two once a week, then store them refrigerated so you can grab a handful to throw on salads, on top of grains, or into soups or stews.
Soak oats overnight to save time in the morning. Combine oats with your favorite add-ins (such as fruit, seeds, or nuts), cover them, and store them in the refrigerator.
The first thing to see in your refrigerator should be single-serve containers of chopped fruits and vegetables.
- Plan ahead to pack in your day bag or briefcase single-serve veggie foodstuff such as beans, berries, nuts, cereal bars, beans, peas, and fun cups from your kitchen shelves.
- You may also learn to cook with tofu when transitioning to a vegetarian diet. The cuisine is not commonly consumed by those who follow a traditional Western diet but is a mainstay in vegetarian and vegan kitchens.
- Tofu is available in three textures: firm, soft, and silky. Its many consistencies make it a versatile complement to your recipes. Silken tofu can be used for smoothies and desserts. As an alternative to meat, stir fry or grill firm tofu. Soft tofu can be included in soups and batters.
Adopting a vegetarian diet might be difficult initially, so be patient with yourself as you eliminate meat and dairy products. To make the procedure easier, use online resources, cookbooks, vegetarian periodicals, and even the knowledge of your local grocer.
Also, keep in mind that you have choices when making the switch. Flexitarians enjoy the occasional meat or seafood dinner while reaping the benefits of primarily plant-based cuisine. Vegetarian eating can eventually be gratifying and enjoyable. And if you make intelligent vegetarian choices, you’re more likely to reap the health benefits of plant-based nutrition.