Vegetarian Diet Info
Vegetarian Eating - Going Vegetarian or Vegan
Information on Giving up Meat and Becoming Part-Vegetarian, Lacto-Ovo Vegetarian or Vegan

Vegetarian Healthy Diet Program
More Vegetarian Information
Vegetarian Diet Questions - Vegetarian Types - Vegetarian Diet Myths - Becoming Vegetarian - Vegetarian Nutrition
Vegan Nutrition - Macrobiotic Diet - Ovo Lacto Vegetarians - Part/Semi Vegetarian - Vegan Diet

Becoming a Vegetarian

There are no set rules to becoming a vegetarian. If you wish, you can reduce your meat consumption gradually, or limit yourself to fish-only or include the occasional piece of chicken. Becoming a vegetarian can be a process, not necessarily an overnight event! Some vegetarians would say that vegetarianism is more of a way of life, not simply what you put on your dinner plate.

For an ultra-simple Vegetarian Diet which you can adjust to any calorie-level, see Vegetarian Diet Program

Many teenagers try to become vegetarians overnight. They think vegetarianism is cool, but sometimes they lack the patience to adapt their meat-eating-habits to vegetarian ones so they lose interest. The best way to move away from meat and become a vegetarian is to take things gradually.

Becoming a Vegetarian - Some Tips

• Invest in a good vegetarian cookbook.
• Check out your local health food store - it's bound to have vegetarian foods and products you haven't seen before - and ask questions about vegetarian foods that are new to you.
• Buy vegetarian cheese. Some cheeses are still made with an ingredient from the stomachs of slaughtered calves, while vegetarian cheese uses vegetable-derived rennet. Many of the more unusual varieties such as Stilton and Brie are also now available in vegetarian versions.
• Buy free-range eggs instead of the factory/battery produced versions. They are much healthier.
• Buy legumes/pulses and lentils. No need to buy the dried variety - go for the tinned types of kidney beans, garbanzo-beans (chick peas), etc.
• Make friends with soy products. Buy soy beans, try soy milk and experiment with Tofu. You might prefer tofu in smoked varieties, but remember: it has no specific taste of it's own - it's meant to absorb the flavour of other ingredients.
• Try TVP (textured vegetable protein) - buy the 'flavored' variety and use it instead of ground beef in vegetarian lasagna, and other recipes.
• Start reading food labels. You'll be surprised how many non-meat foods contain meat-derivatives, like animal fats or gelatin.

A Basic Vegetarian Eating Plan

All the nutrients you need can quite easily be obtained from a vegetarian diet. And research shows that in many ways a vegetarian diet is healthier than that of a typical meat-eater. Nutrients are usually divided into macro-nutrients (carbohydrates, proteins, fats & oils), and micro-nutrients (vitamins and minerals). We also need regular fiber and 6-8 glasses of water, per day.

As far as meal planning is concerned, here is a very rough guide to what you should eat every day on a balanced vegetarian diet.

• 4 or 5 servings of fruit and vegetables
• 3 or 4 servings of cereals/grains or potatoes
• 2 or 3 servings of legumes/pulses, nuts & seeds
• 2 servings of milk, cheese, eggs or soy products
• A small amount of vegetable oil and margarine or butter
• Some yeast extract, ideally fortified with vitamin B12.

Vegetarian Diet Guidelines & Nutritional supplements

For more details about vegetarian dietary guidelines, vegetarian or vegan nutrition, and the need for supplements, see these related links:

Vegetarian Dietary Guidelines
Vegetarian Food Pyramid
Vegetarian Diet Nutrition
Vegan Diet Nutrition

Vegetarian Healthy Diet Program