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The First (and Second) Steps to Becoming a Vegetarian

So many of us have friends and family members who are dealing with heart disease, cancer, and diabetes. We hear more and more about these diseases being caused by our diet and lifestyle choices. Many of us are looking for ways to reduce our intake of animal fats and processed foods in a proactive effort to prevent the onset of these devastating diseases.

If you have ever considered making the transition to a vegetarian diet, now is the time to begin taking steps in that direction. "It's important to make this transition gradually and with a clear plan," according to Lisa Margolin, holistic nutritionist and co-author of ViVa's Healthy Dining Guide. "You want to be sure that when you do stop eating meat, you follow a healthy and well balanced diet, one that will provide adequate nutrient content."

A vegetarian diet is a way of eating that avoids animal and flesh foods like meat, fish, and poultry. Many people who follow a vegetarian diet do eat dairy products and eggs. At some point in the future, you may decide to follow a stricter vegetarian diet by excluding dairy products and eggs. But it may be a more successful experience if you plan to start gradually.

Here's how to make the transition to a plant-based diet one step at a time:

Eliminate red meat. Keep a mental log of how many times a week you eat red meat. Reduce the number of times each week that you eat red meat, until you feel comfortable that you can stop eating it completely. As you reduce the number of times per week, gradually reduce the portion size of the meat at each meal. Make the fresh vegetables or grains the central focus of your meal with less emphasis on the meat. Soon you will be able to stop eating red meat and not miss it.
Eliminate poultry and fish. Once you have eliminated red meat from your diet, you can use the same technique for poultry and fish. You may want to eliminate poultry first, and then reduce the amount of fish you eat. Make the transition gradually, so you don't miss the foods you are giving up. It may take several months to accomplish these steps. Remember there are many long-term benefits you'll enjoy, once you are following a more healthful diet.
Increase fruits and vegetables. Add more fresh fruits and vegetables to your diet, to be certain that you are getting an adequate amount of vitamins and minerals. When you eat nutrient rich foods, you'll feel better overall, and won't miss the meat.
Use protein substitutes. One of the keys to successfully making the transition to a plant-based diet is to find protein substitutes to take the place of the meat. There are many delicious soy-based products on the market today. Buy an easy to follow vegetarian cookbook. It will be full of ideas and suggestions on how to prepare a balanced meal, without meat or fish. Beans, nuts and seeds, grains, and some vegetables are good sources of protein. For a quick, protein rich meal, use a soy-based protein powder, combined with fruit and soymilk, to make a delicious shake or smoothie.
Enjoy your favorite comfort foods. Find substitutes for your life-long c

omfort foods. For example, if lasagna is a favorite dish, make it with vegetables like mushrooms, onions, and spinach, instead of sausage and ground beef. Experiment with using tofu as a substitute for the ricotta cheese. There are soy-based "ground beef" products you can use to make "meat" lasagna.
Experiment with natural foods products. Every time you go to the supermarket, spend a few minutes exploring the natural foods section. You will be amazed at the selection of easy to prepare vegetarian meals. Choose from vegetarian chili, risotto, soy-based macaroni and cheese, and tofu scrambler. All of them are quick and simple, relatively inexpensive, and they even taste good. Experiment with different selections each time. You may find some new favorite comfort foods.
Dine at vegetarian friendly places. When dining out, choose a restaurant that offers a vegetarian menu, vegetarian selections, or that will accommodate your special requests. Many ethnic restaurants offer a great variety of healthy vegetarian dishes. Visit Japanese, Thai, Chinese, Mexican, Indian, and Italian restaurants in your area or during your travels. You will discover a whole new world of dining pleasure when you open yourself up to the possibilities. Our book, ViVa's Healthy Dining Guide, is a great resource to have on hand to help you find new and exciting places for delicious vegetarian food.
Renew your commitment daily. Begin each new day with a personal commitment to eat healthfully. Be conscious of how the food you eat will impact your health, and the way you feel. Once you have transitioned to a vegetarian diet, be compassionate to those around you, who choose to eat meat. Understand that they may, or may not, make the commitment to a vegetarian diet one day. Prepare delicious vegetarian meals for them whenever you have the opportunity. They will come to respect and appreciate your lifestyle.

Remember that to be successful with a vegetarian or near-vegetarian diet,
you need to plan out your meals, and make them balanced nutritionally. As you discover all of the wonderful choices available to you, you'll wonder how you ever enjoyed the standard American diet. The foods you eat can and will make you feel great!

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