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There are many different motivations for people becoming a vegetarian. Whether you are motivated by health concerns, animal rights, or the desire to benefit the environment by eating lower on the food chain, you'll probably have questions about making the transition from a meat based diet. This guide will educate you on how to become a vegetarian.
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There are many different motivations for people to become vegetarian. Whether you are motivated by health concerns, animal rights, or the desire to benefit the environment by eating lower on the food chain, you'll probably have questions about making the transition from a meat-based diet. There are lots of great foods for vegetarians to eat beyond just eating vegetables. This guide will educate you on how to become a vegetarian.
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Introduction
- Vegetarians do not eat the flesh of animals. The word "vegetarian" is derived from the Latin word vegetus, which means "whole, fresh and lively."
- Approximately three percent of the United States population identifies themselves as vegetarian. There are different types of vegetarians, different motivations that cause people to stop eating meat, and some things to be aware of as you make the transition to a meatless diet.
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Step 1: What is a Vegetarian?
- Although there is no absolute official definition of vegetarian, a vegetarian will generally consume no animal flesh, while a vegan will consume no products produced by animals in any way, including things like milk, eggs, and honey. Many vegetarians, such as lacto-ovo vegetarians basically do not eat anything with eyes, yet they also tend to avoid eating products that come from animals.
- Each vegetarian makes a personal choice as to what is right for them. A few popular variations are:
- Pescetarian: Follows a vegetarian diet, but will also eat fish
- Flexitarian: Follows a vegetarian diet most of the time, but will eat animal flesh occasionally
- Lacto-ovo Vegetarian: Will consume dairy products and eggs as part of their diet
- Ovo Vegetarian: Follows a vegetarian diet with the addition of eggs
- Vegan: Will not consume anything made with animal products
- Raw Vegan: A vegan who refrains from heating their foods to a temperature higher than 155 degrees Fahrenheit
- Macrobiotic: Not a strict vegetarian, but emphasizes whole grains, fruits and vegetables
Step 2: Why Become a Vegetarian?
- Becoming a vegetarian is a personal choice that can be influenced by a number of factors:
- Moral reasons surrounding animal rights
- Health concerns
- Religious or cultural heritage
- Environmental consciousness and a desire to eat lower on the food chain
Step 3: Get Enough Protein
- Animal proteins are "complete" proteins that include all necessary amino acids, while individual vegetarian protein sources are "incomplete." Consequently, it's important to utilize several different protein sources in your diet by combining complementary proteins in order to get an adequate supply of protein.
- Complementary proteins do not need to be consumed at the same meal. Beans, nuts, nut butters, peas, and soy products are all good sources of protein, as are milk and cheeses.
Step 4: Nutritional Concerns
- In addition to protein, vegetarians should also be conscious of making food choices that ensure they get sufficient calcium, iron, and B vitamins.
- Eat a dark green leafy vegetable, such as broccoli, spinach, kale or collard greens, at least three times a week as a good source of both iron and calcium.
- Iron can also be found in fortified breakfast cereals, kidney beans, black-eyed peas, lentils, molasses, whole wheat breads, peas, dried apricots, prunes, and raisins.
- Supplement your diet with vitamin B12, either as a pill or in brewer's yeast.
- Calcium can be found in fortified soy-based beverages and orange juice in addition to milk and other dairy.
Step 5: Read Labels Carefully
- After you've made a decision about what you will and will not eat as a vegetarian, you'll need to plan on being constantly alert when using packaged foods or eating out—animal products can be hidden in unlikely places! For example:
- Gelatin, an animal product, can be found in many foods, including some margarines.
- Whey (a milk product) can be hidden in cookies, crackers, bread, and margarine.
- Casein or caseinate (a milk protein) can be added to "non-dairy" soy cheeses and some whipped toppings.
- Eggs are often found in baked goods, mayonnaise, and salad dressings.
- Honey is used in some breads, pastries, cookies, and preserves.
Conclusion
- A vegetarian diet can be healthy, as well as morally fulfilling. After you've made the decision to adopt a meatless diet, as well as what kind of vegetarian diet you'll be following, exactly, be conscious of your food choices to be sure you're getting needed nutrients. Read labels carefully to make sure you're avoiding animal-based products that don't fit your new lifestyle.
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