If you're thinking
about
becoming a
vegetarian, changes you'll
need to make to your diet and your life can seem overwhelming. Don't
worry! There are some techniques to help you make the switch without
going crazy.
Giving
up meat
Giving up meat is
obviously
the
first step to becoming
vegetarian, but there's nothing that says you have to do it all at
once. Quitting cold turkey, while efficient, is a bit extreme and may
make the change more difficult for you.
A better way may be to
gradually cut
out meat - there are
several ways to do this:
- Stop eating certain meats
Cut out beef and pork to see how it goes for the first week or two,
then stop eating chicken, wait a bit, cut out fish, and you're a
vegetarian. If you plan to become vegan, eliminate eggs and dairy from
your diet last.
- Meatless main dishes
Eat less meat by cutting out "total meat" dishes like pork chops,
hamburgers, and steak, but allow it in lasagne, pizza, and soup. This
will get you used to not seeing big pieces of meat on your plate.
- Eat meat less often
Cut down on your frequency of meat consumption. If you normally eat it
every day, cut down to five times a week, then three, then one to see
how it goes. By this point, you'll probably be ready to make the
switch, but if not, keep cutting down until you are.
- No meat at home
Stop preparing meat at home, but still eat it when you go out to
restaurants or friends' houses. This can be a nice way to gradually get
into the vegetarian mode but not miss out on special occasions until
you're fully committed.
Use one or more of
these
methods to
cut down on your meat
consumption and then take it from there, reducing meat further and
further until it's gone from your diet. You will probably find it
helpful to learn about
substitutes for meat and animal products.
Food choices
Vegetarians often - but
don't
always
- replace meat with
vegetarian meat substitutes made from things like tofu, TVP, tempeh,
and wheat gluten. These can taste surprisingly similar to their meat
counterparts and thus may satisfy any cravings you have for meat.
However, soy and gluten allergies are not uncommon, so pay attention to
how you feel when adding these to your diet.
Becoming vegetarian
doesn't
mean you
have to throw out all of
your old recipes. You can make many of the same dishes you used to by
either leaving out the meat or replacing it with a meat substitute.
Spaghetti with marinara sauce, veggie pizza, and cashew curry are just
a few of the many dishes that can be just as tasty as the meat versions
you eat now - find
recipes.
These recipes are also handy if you're cooking for veggies and
non-veggies - they can be made with and without meat with not much
extra effort.
If you're a vegetarian
for
ethical
and/or environmental
reasons, you probably want to make sure that you're not eating any meat
or its by-products. That means you'll need to read labels and ask
waiters about ingredients. A few things to note:
- Gelatin and rennet are meat
by-products.
- Kosher is not synonymous with vegetarian.
- Sugar is often refined with bone char.
Also, non-vegetarians
sometimes
don't understand that chicken
broth and tiny bits of bacon count as meat products. Claiming an
allergy to meat products may convince others to be more forthcoming
about the vegetarian friendliness of a dish.
Although a vegetarian
diet
can be
very healthy, it's not a
given. The nutrients you used to get from animal products need to be
replaced. Protein is always
a big concern,
as are other vitamins and minerals. Be sure to eat lots of different
fruits, vegetables, and whole grains to get the nutrition you need.
It's also a good idea to invest in at least one cookbook and a book on nutrition
for
help with menu planning. Familiarize yourself with the vegetarian food pyramid.
Coming out of the...
pantry
When you tell family and friends that you've
become
vegetarian, it's likely that some will be supportive and others won't.
It's possible that some will challenge and even mock your decision. Try
not to let them get to you, and visit my Dealing
with meat eaters and Vegetarianism
101
pages for tips.
Finding support
If your friends aren't supportive, the switch to
vegetarianism
can feel like a real burden. It's important to remember that you're not
alone - find local vegetarian groups (your local health food store is a
good place to start) and visit a veggie forum for support from new
friends.
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