Madeleine Hull
There are many reasons to consider starting a vegetarian diet, from health benefits to reducing your environmental footprint. A vegetarian diet can be a big change, so it's important to be mindful and patient with yourself during the transition. There are several types of vegetarian diets, so you can choose the one that best suits your needs and preferences. To get started, you might want to gradually reduce your meat intake, increase your plant-based food consumption, and find creative ways to incorporate more vegetables into your meals.
| Characteristics | Values |
|---|---|
| Types of vegetarian diets | Vegan, Lacto-ovo vegetarian, Lacto vegetarian, Ovo vegetarian, Pescatarian, Flexitarian or Semi-Vegetarian, Plant-Forward |
| Benefits | Reduced risk of certain cancers, improved immunity, better skin, lower cholesterol, reduced risk of heart disease, lower risk of diabetes |
| Tips for beginners | Start with a gradual transition, consult a registered dietitian or healthcare provider, replace meat with plant-based alternatives, eat more whole grains, fruits and vegetables, ensure adequate protein intake |
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What You'll Learn
Understand the different types of vegetarian diets
There are several types of vegetarian diets, depending on whether you eat eggs, dairy, or fish. The best approach for you depends on your personal goals, ethics, and lifestyle. Here are some of the most common types of vegetarian diets:
Vegan
The vegan approach is the strictest form of a vegetarian diet. It involves a completely plant-based diet that excludes meat, poultry, fish, dairy, eggs, and other animal-based products like honey and gelatin. This diet extends beyond food choices, influencing everyday lifestyle and consumer choices.
Vegetarian
The traditional vegetarian diet, also known as the lacto-ovo-vegetarian diet, is based on vegan principles, eliminating meat, poultry, and most animal-based products. However, it includes eggs and dairy products.
Lacto-ovo vegetarian
This diet allows both eggs and dairy products, but excludes meat, poultry, and fish.
Lacto-vegetarian
This diet includes dairy products but not eggs. It excludes meat, poultry, fish, and eggs.
Ovo-vegetarian
This diet includes eggs but not dairy products. It excludes meat, poultry, fish, and dairy.
Pescatarian
The pescatarian diet stems from vegetarianism but incorporates fish and seafood while excluding other meats. Some pescatarians choose to include dairy products and eggs in their diet.
Flexitarian or semi-vegetarian
This is a flexible approach that encourages mostly plant-based foods but allows for meat and other animal-based products in moderation.
Plant-forward
This style of eating emphasizes plant-based foods but may include meat as a minor component of the meal.
Adopting a vegetarian diet can be a significant change, and it is normal to feel overwhelmed. It is important to be mindful and patient with yourself during this journey. You can experiment with different variations of vegetarian diets and adjust them to find the best fit for your personal preferences and lifestyle.
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Plan meals in advance
Planning meals in advance is a great way to stick to your new vegetarian diet while meeting the needs of your family. It can be easy to buy things you shouldn't at the supermarket when you don't have a plan, and you may find yourself following your cravings and going for what's easy.
Pick a day when you know you'll have time to plan out your meals for the week. Sunday is a popular choice, as it works well with the weekly food shop. If you're the only one in your family who is vegetarian, it's a good idea to find 10 new easy vegetarian dishes that can be adjusted for any meat eaters at the table. Add them to your weekly or monthly meal rotation.
When planning your meals, it's a good idea to think about the plant foods you can use in place of meat, rather than trying to find meat-free recipes. For example, if you usually eat chicken noodle soup, try chickpea noodle soup instead, or if you usually eat ground beef tacos, try lentil tacos. Black beans and lentils are good substitutes for ground beef, chickpeas work as a chicken replacement, and tofu can replace meat in sandwiches.
It's important to ensure you're getting the right nutrients when planning your meals. Vegan and vegetarian diets can cut out natural sources of some essential vitamins and minerals, so make sure you're including meals that cover your needs for calcium and vitamin D, vitamin B12, iron, and zinc.
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Find easy vegetarian recipes
A vegetarian diet has many benefits for your health and the planet. However, changing your diet can be challenging, especially if you are the only one in your household doing so. It's important to be mindful and patient with yourself as you transition to a new way of eating.
There are several types of vegetarian diets, depending on whether you eat eggs, dairy, or fish. Some people choose to cut out animal products all at once, but for most, a gradual transition is more sustainable. It's a good idea to speak to a healthcare professional about your diet plan.
A great way to start is by finding easy vegetarian recipes that you enjoy. Love & Lemons has hundreds of free and easy vegetarian recipes on their website, including hearty vegetarian chili, lasagna, and falafel. Cookie & Kate also has a section dedicated to simple vegetarian dinners, such as burrito bowls, Thai-style pineapple fried rice, and lentil soup.
You can also adapt the recipes you already enjoy by substituting meat with plant-based alternatives. For example, you could make lentil tacos instead of beef tacos, or chickpea noodle soup instead of chicken noodle soup.
It's a good idea to set a goal of finding 10 new easy vegetarian dishes that you love and adding them to your meal rotation.
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Get enough protein and nutrients
It is important to get enough protein and nutrients when starting a vegetarian diet. A well-planned vegetarian diet can meet nutritional needs during all stages of life. However, some nutrients, such as protein, iron, calcium, zinc, vitamin B12, and vitamin D can be harder to obtain from some types of vegetarian diets.
Protein is essential for maintaining muscle mass and other bodily functions, such as weight management. While animal products are rich in protein, there are still many plant-based sources of protein to choose from. These include legumes (beans, lentils, and peas), seeds, nuts, soy products, quinoa, and amaranth seeds. It is recommended that vegetarians eat legumes and nuts daily, along with whole-grain cereals, to ensure adequate nutrient intake.
Vitamin B12 is another important nutrient to focus on when starting a vegetarian diet. It is commonly found in animal products, so vegetarians and vegans may need to include other sources of B12 in their diet, such as fortified foods like soy milk or nutritional yeast. Taking a vitamin B12 supplement is another easy way to avoid a deficiency.
Iron is also an important nutrient that can be more difficult to obtain on a vegetarian diet. Meat is a good source of iron, so vegetarians may need to include other iron-rich plant foods in their diet, such as green leafy vegetables, pulses, and iron-fortified foods. Eating iron-rich foods alongside vitamin C can also help with iron absorption.
Finally, calcium is a nutrient that vegetarians should focus on, especially if they are also avoiding dairy products. Dairy is a good source of calcium, but vegetarians can also obtain calcium from green leafy vegetables, calcium-set tofu, and fortified plant-based milk alternatives.
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Seek support from a dietitian or healthcare provider
A major change in your diet can be overwhelming, even if your family and friends are supportive. It starts a journey of new foods, recipes, prepping techniques, shopping, and storing. Therefore, it is a good idea to seek support from a dietitian or healthcare provider when considering a vegetarian diet.
A dietitian or healthcare provider can help you create a plan and ensure you are getting the right nutrients. They can also provide guidance on how to substitute meat with plant-based options in your diet. For example, black beans and lentils are good substitutes for ground beef, chickpeas can be used as a substitute for chicken, and tofu can replace meat.
It is important to ensure that your new vegetarian diet is providing you with the essential vitamins and minerals that your body needs. Depending on your chosen path, you may need to include meals that cover your needs for calcium, vitamin D, vitamin B-12, iron, and zinc. For example, whole grains, fruits, vegetables, beans, legumes, nuts, and seeds are all part of a healthy vegetarian diet.
Additionally, a dietitian or healthcare provider can help you set realistic goals and provide support throughout your journey. They can also offer guidance on how to stick to your new diet, such as meal planning and finding vegetarian-friendly recipes.
Remember, your journey towards a vegetarian diet is unique to you and your body, so it is important to seek professional advice to ensure you are making the transition in a safe and healthy way.
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Frequently asked questions
A vegetarian diet has been linked to a reduced risk of heart disease, diabetes, and certain types of cancer. It can also help lower cholesterol and improve your skin.
It's important to be mindful and patient with yourself. You can start by gradually increasing your plant-based food intake and decreasing your animal product consumption. You can also try finding vegetarian alternatives to your favourite meals, such as using black beans or tofu instead of meat.
There are plenty of plant-based protein sources, including beans, quinoa, eggs, tofu, pumpkin seeds, and nuts.
