So you want to become a vegetarian? This is a great choice. It is not only good for your body, but good for the environment, and of course, animals everywhere. Before you start chomping away on veggie burgers and drinking soy milk, there are a few things that you should know. There are many different types of vegetarians. You don’t have to just eat lettuce like some people think! The strictest form is vegan, where all animal products are cut out of the diet. Lacto-ovos eat milk, cheese, yogurt and eggs. Lactos eat dairy but not eggs and ovos eat eggs but not dairy. Pollovegetarians eat chicken and pescovegetarians eat fish. Some people also consider themselves semi-vegetarians because they only eat meat occasionally. Many people think that vegetarians do not get enough protein. The truth is that most American meat eaters get too much protein, in some cases twice what they actually need. It is recommended that ten to fifteen percent of the diet come from protein. Any extra protein in the body is stored as body fat, not energy. The Food and Drug Administration reported that “twenty-five grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Vegetarians can get their protein from soy products, eggs, beans, peanut butter and potatoes. The protein that you get from these is healthier for you and easier on your arteries and heart. No matter what kind of vegetarian you decide to become, there are many ways for you to get the protein that you need. The only other essentials for a vegetarian to worry about getting are fiber, calcium, iron and vitamins. Fiber is found in many plants and some cereals and breads. If dairy is omitted from the diet, as in the case of a vegan or ovo, calcium can come from tofu, soy, broccoli and some fortified foods like cereal. Iron is important because it supplies the body with energy and helps keep you going throughout the day. Breads, broccoli, spinach and apricots are all good sources of iron. The main vitamins out of an essential thirteen are C, B12 and D. All of these vitamins are found in a number of vegetables. If you are worried that you are not getting all of these, taking a multivitamin supplement may be a good idea. Here are some more tips from www.vegetarian.lifetips.com Be proud that you have made the decision to do something good for your body, planet and animal friends. It may be difficult at first, but stick with it – you’ll be glad that you did.
Learn to Go Vegetarian, the Healthy Way
Buy a Vegetarian Cookbook. Try new foods and you may soon discover that many meat recipes can easily be turned into vegetarian ones by using milk and meat substitutes.
Educate yourself. If you find yourself hungry, sluggish or irritable, you may not be eating enough and your diet may lack variety. Try to incorporate many different foods so you don’t get bored or burnt out.
Eliminate meat slowly. No one said that you had to give everything up all at once. Try to gradually cut meat out of your diet to help your body adjust more easily.
Be prepared to explain WHY? As a vegetarian you will be asked “why?” a hundred million times. Tell people your position but respect theirs as well.
Keep a food diary. Track your progress for several days. This will show you what you are eating and help you add more variety and see if there are certain essentials you are missing.
Watch the fat content. In going vegetarian, some people replace meat with foods that are high in fat, like cheese or snacks. Try to focus your diet around legumes and carbohydrates and try to eat low fat or fat free dairy products. A little bit of fat is okay, and recommended even, but only as much as you need to be satisfied with your meals.
It’s okay if you happen to eat meat. Sometimes people want to go vegetarian or semi-vegetarian, but they think that eating meat once in a while is wrong,
Which ends of making them feel guilty. It’s ok if you consume meat once in a while. You are not the only one out there who may slip up now and then.
Resist pressure from others. If you want to give up meat but not eggs, that is fine. Do not feel like you have to conform to a mold of vegetarianism.
There are many different kinds out there. Make the best decision for you body.
Start with your favorite meals. Many meals are vegetarian, like pasta with marinara sauce. Many meals can be made vegetarian easily, so start with those. Eating some of your favorite meals will help keep you satisfied and motivated, especially if they are easy to make. Try ordering the veggie Lo Mein at the Chinese place or leaving the chicken out of your stir-fry. Soy products also make good substitutes.
Tell yourself why you are becoming vegetarian. Don’t try to give up meat because you heard you might lose weight or because your best friends is. Do it because you have a concern for your body, or the environment or the animals. Well-defined goals will help you stay focused and make you less frustrated. Finding other information. There are many books and websites about going vegetarian out there that can help you. Realize that you are not alone.