So, You Want to be a Vegetarian?
There are many reasons why people choose to become vegetarian – from environmental to ethical; religious to personal. Health is another compelling reason to become vegetarian. Vegetarians generally have lower body-mass index (BMI) and blood cholesterol levels compared to their non-vegetarian counterparts.1, 2 They also are less likely to develop heart disease, type 2 diabetes and high blood pressure.1
Becoming a vegetarian does not automatically make you healthy – potato chips, mac & cheese, soy hot dogs and chocolate are all vegetarian foods, but obviously not healthy staples. If you are interested in becoming vegetarian, here are some tips to help you transition smoothly into the diet while meeting all of your nutritional needs:
Instead of stressing yourself out with new recipes and foods right away, start with vegetarian meals and dishes you already know. To make sure your meals are balanced, follow the same principles as a healthy omnivorous diet – be sure to have vegetables or fruit, grains or starches and protein at each meal. A vegetarian lasagne, for example, should have all three components, while a vegetarian chili may need to be balanced with some whole grain bread and perhaps a tossed salad.
To add to your vegetarian repertoire, the next step is to replace proteins in your favourite recipes. While using meat substitutes can be a good starting point, they are often high in sodium and artificial flavours and preservatives. Try to be creative with your substitutions – for example, use marinated tofu instead of meat in your favourite stir-fry recipe, or replace ground beef with cooked lentils in shepherds’ pie or lasagne.
Like omnivorous diets, be sure to include a source of protein at every meal. Some examples include legumes (beans, peas, lentils, chickpeas, soybeans, etc.), tofu, soy milk, nuts, seeds and nut butters. There is a small amount of protein in whole grains; quinoa, which is botanically a seed, is well-known for being a “complete” protein, meaning you can get all of the essential amino acids Most legumes and grains are often missing one or two, so it is important to include a variety of protein sources throughout the day in order to get all of the essential amino acids. Lacto-ovo vegetarians can also get their protein from dairy products and eggs, which are complete, animal-based proteins.
Any special diet is a good opportunity to expand your horizons with new foods, flavours and recipes. However, taking too many on at once can be time-consuming, overwhelming, expensive, and ultimately, discouraging. Once you are familiar with a few vegetarian dishes, challenge yourself by trying one new recipe per week (or less) – we have a few healthy and delicious vegetarian recipes in our Recipe Archive, and there are lots of great vegetarian cookbooks, websites and blogs that will definitely inspire you.
Alternatively, pick a new food – it may be whatever you see that is in season, or something you have always been meaning to try, like quinoa or lentils. Try using it in one of your own recipes. For example, you can make mashed sweet potatoes or squash instead of mashed potatoes, or serve wild rice as a side instead of white rice. If you want, you can also search online for a brand new recipe. If you shop at the farmers’ market, the vendors themselves are usually great resources on how to use their products.
Pump up the iron and calcium, two nutrients often found to be deficient in vegetarian and vegan diets. There are many vegetarian sources of iron, including soybeans, tofu, legumes, pumpkin seeds, whole grains and dried fruit. However, iron in plant-based foods (“non-heme iron”) is less readily absorbed than iron in animal-based foods (“heme iron”). To increase absorption, pair your plant sources of iron with a source of vitamin C, such as citrus fruits, berries, tomatoes, red peppers or broccoli. While Popeye knew that spinach contains a lot of iron, he didn’t know that a compound in it called oxalic acid makes it difficult to absorb, and thus it is not a good source of iron.
Lacto-ovo vegetarians can meet their calcium needs through dairy products, but you may be surprised to learn that vegans do not have to rely on soy milk and soy cheese! Legumes, kale, broccoli, Chinese broccoli, sesame seeds and almonds are all plant-based sources of calcium. If you are unsure about whether you are taking in enough calcium, speak to your FitNut dietitian, who may recommend a supplement.
If you are thinking of transitioning to a vegetarian diet, speak to your FitNut dietitian, especially if you would like to become vegan, or have other dietary needs. Your dietitian will be able to help you plan your meals to create a balanced diet, share healthy and delicious recipes and recommend supplements if needed. Whatever the reason you choose to become vegetarian, it is important to stay healthy and properly nourished!
1 Craig WJ, Mangels AR. Position of the American Dietetic Association: Vegetarian diets. Am J Diet Assoc. 2009;109:1266-82. Available from: http://www.eatright.org/About/Content.aspx?id=8357 [Accessed October 1, 2011]
2 Key TJ, Davey GK, Appleby PN. Health benefits of a vegetarian diet. Proc Nutr Soc. 1999;58:271-5. Available from: http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=795568 [Accessed October 1, 2011]
