Try Them Today
Try Them Today
If you're thinking about crossing over to the veggie side, you're in good company: According to a study by the Vegetarian Times, approximately 7.3 million Americans are vegetarians and an another 22.8 million eat a primarily plant-based diet.
There's a wide range of reasons why people decide to give up meat, from religious and ethical beliefs to health issues and allergies to concerns for animal welfare.
Related - 6 Vegan Supplements You Should Consider
There's never been a better time to make the leap to vegetarian life - with the expansion of farmers' markets, year-round produce offerings and vegetarian restaurants, it's easier and more delicious than ever to embrace a meatless lifestyle.
That said, giving up meat can be a big adjustment, especially if you've been carnivorous all your life. Knowledge is the key to a smooth and successful transition. Here are a few things every would-be vegetarian should know.
Depending on your goals and beliefs, there are several different levels of meat-free eating. Lacto-ovo vegetarians eat no animal flesh, but do consume hybrid products like eggs and dairy.
Pesco-lacto-ovo vegetarians eat fish and hybrid products, which has the added benefit of the heart-healthy fats found in fish. The strictest form of meatless eating, veganism, refers to a diet that contains no animal products or byproducts.
Just like any dietary change or habit, giving up meat cold turkey could lead to a backslide. A sudden absence of meat could be quite a shock to both your body and your brain, leading to irritability and frustration. Instead, try gradually easing into vegetarianism.
You might try giving up meat just one day per week, then after a couple of weeks make it one meal per day, and so on. Or, you could just choose one type of meat to give up first, and then slowly eliminate others.
It may seem like cutting out bacon and burgers is a surefire way to drop pounds, but you may be surprised to find that many vegetarian dishes are high in fat. This is especially the case if you often eat at restaurants, where the meatless choices are often centered around pasta, rice and cheese.
Depending on what type of vegetarianism you choose, you may end up consuming less calcium than meat eaters. You can compensate by taking a multivitamin and by including calcium-rich vegetables in your diet, such as broccoli, kale, spinach, soybeans and collard greens.
Meatless diets are also lower in vitamins D and K, which are both essential for strong, healthy bones, so you may need to supplement with vitamins or fortified foods.
Vegetarians need to be more vigilant about incorporating the nutrients into their diet that they would have otherwise gotten from meat. In addition to protein, which is key to building muscle, other key nutrients include iron, zinc, calcium, iodine and fatty acids. There are also some vitamins - such as vitamins D and B-12 - that aren't typically found in fruits, veggies or beans, so a daily multivitamin is essential.
There are plenty of non-meat protein sources, including quinoa, beans, tofu, lentils, edamame and tempeh. Also look for foods and recipes with soy protein, which is made from soybeans and offers the same benefits as animal protein.
Until you figure out the right mix of foods and supplements to deliver the vitamins and nutrients your body was accustomed to getting from meat, you might find that you feel tired at first - or, if you're completely derived, you could even get sick. In particular, lack of iron is a common cause of fatigue.
To keep your energy levels up, be sure to include meat-free sources of iron, such as fortified cereals, dark-green leafy veggies, pulses, legumes and wholemeal breads.
There will inevitably be people who question or outright denounce your choice to become an herbivore, especially those who are closest to you and have always known you as a meat eater. Even after you've shared the reasons behind your choice (which you shouldn't have to do, unless you want to), some simply won't understand or accept your new lifestyle.
Ultimately, it's your body and your choice about what to put in it, and you don't owe anyone an explanation. If you receive any harsh comments or endless third-degrees, keep your responses short and polite and then change the subject.