The Beginner’s Guide To Going Vegetarian Without Getting Sick
“Hearst Magazines and Verizon Media may earn commission or revenue on some items through the links below.”
It’s never been trendier to cut back on meat, but the perks go well beyond being able to say you’re part of the plant-based eating club. Many of the foods that fit in this diet contain the right mix of nutrients needed to support good overall health, from your bones to our brain. “Following a vegetarian lifestyle can be a great way to more easily consume a myriad of vitamins and minerals because plant-based foods tend to be loaded with nutrients, particularly those that benefit your heart,” says Jessica Stamm, RDN, a registered dietitian nutritionist based in California. “Plus, vegetarian proteins are almost always cheaper than animal ones, so your bank account may benefit too.”
But switching from a meat-centric to meat-less diet isn’t enough to magically boost your health. The types of foods you choose to include in your new vegetarian diet is key to reaping its benefits and making sure you’re not missing out on key nutrients. Here, expert-backed tips for becoming a vegetarian.
What is a vegetarian diet?
Simply put, a vegetarian diet is one that excludes all meat, fish, and poultry products. But from there, the details often vary by person. Some people still eat eggs and dairy products, but some don’t (hello, vegans!), and pescatarians steer clear of all animal products but will consume some fish. That means you should expect to encounter lots of fruits and vegetables; whole grains; nuts and seeds; and plant-based proteins like pulses, tofu, and tempeh.
What are the benefits of a vegetarian diet?
A growing body of research shows that a vegetarian diet is associated with a lower risk of heart diseaseand heart disease risk factors like high blood pressure and cholesterol, type 2 diabetes, and even some cancers. “Vegetarian foods like legumes, beans and lentils, whole grains, nuts, and fruits and vegetables all contain blood sugar-balancing fiber and are naturally lower in fat and sodium, which is why vegetarianism is associated with heart health benefits and type 2 diabetes management,” says Sarika Shah, MS, RD, aka “The Indian Nutritionist.”
The best foods to eat on a vegetarian diet.
There’s no shortage of deliciously nutritious foods to eat, even when you take away meat, so start exploring! “Test out all kinds of fruits, vegetables, carbohydrates, and plant-based proteins to find the ones that work best for your body, and to discover your personal favorites,” says Stamm.
Need some inspo? Try some of these picks:
FRUITS. Think beyond apples and oranges and try tropical fruits like papaya, dragonfruit, and starfruit. Load up on hydrating melons and fiber-filled stone fruit (plums, peaches, nectarines, cherries, apricots) in summer, and taste-test persimmons and pears in winter. Don’t forget about your favorite toast-topper, avocado, for a dose of healthy fat with your fiber.
VEGGIES. If you like spinach and kale, dip into other leafy greens like dandelion greens, Swiss chard, collards, mustard greens, and watercress. Look for nutrient-dense microgreens to add to sandwiches, or use them as a nutritious edible garnish. Give fennel a shot (it’s delicious roasted!), and make up with your childhood nemesis: green peas. Root vegetables like jicama, turnips, and parsnips are also great.
PULSES. There’s so much more to the bean world than chickpeas and black beans. Pick up cannellini beans (“these are great smashed on toast with tomato slices and your favorite spices,” Stamm says), butter beans, fava beans, black-eyed peas, navy beans, and pintos. Eat your way through a rainbow of lentils—black, red, yellow, green, brown. And if your grocery store has a large variety of dried pulses, try mung beans (moong dal) and dried brown chickpeas (kala chana), which are both popular in Indian cuisine, says Shah.
WHOLE GRAINS. You probably know about quinoa, but try other grain options like millet, farro, einkorn, kamut, teff, barley, bulgur, black rice, and sprouted bread or wraps. Whole grains are higher in fiber and protein than refined grains.
PROTEINS. “I love nuts as a plant-based protein source, but peanuts and almonds get most of the hype and fame. Try pistachios, which are my personal favorite because they’re a great way to add hearty flavor to everyday dishes like salad, trail mix, yogurt parfait, and granola,” says Stamm. Chia seeds and flax contain bonus healthy fats. You can also try tofu, tempeh, seitan, and jackfruit.
How to go vegetarian in a healthy way.
Cutting out meat isn’t all it takes to be a healthful vegetarian. “It is important for vegetarians to not load up on refined carbs and processed foods, which often hide sugar, fat, sodium, and artificial ingredients. I love to encourage people to include ½ plate of vegetables, ¼ plate of protein, and ¼ plate of whole grains,” says Shah. This ensures you’re getting the right types of vegetarian foods that will deliver those good-for-you benefits.
Ease in.
Start out by challenging yourself to make one completely vegetarian meal per day, really focusing on the foods you’re using to build it—then increase your amount of daily vegetarian meals until you reach a full day. “I believe the slow and gradual approach helps you adapt and be more successful at maintaining a vegetarian diet,” says Shah. Breakfast can be a good place to start. “You’ll be surprised by how satisfying and time-saving vegetarian breakfasts can be,” says Stamm. “I love baking up a batch of breakfast cookies at the beginning of the week; they’re easy to make, packed with protein, and contain wholesome ingredients like oat flour, eggs, nut butter, cinnamon, honey, and oats.”
Stave off deficiencies.
It’s important to be sure you’re not lacking on key nutrients that tend to be found in abundance in meat—such as vitamin B12, iron, calcium, and zinc. “Dairy, eggs, and fortified products can help satisfy some of this deficiency, but for vegans, I encourage a B12 supplement,” Shah says. Nutritional yeast is another good source of B-vitamins and can be sprinkled on everything from roasted veggies to popcorn. Beans, lentils, peas, dried fruit, and dark leafy greens can boost your calcium intake; they’re also high in iron and should be paired with vitamin C-rich picks like bell peppers and citrus to increase its absorption, Shah adds. And zinc is found in lentils, black-eyed, peas, mushrooms, and wheat germ.
Get creative.
Vegetarian meals don’t have to be boring—in fact, some of the most flavorful dishes are often vegetarian, such as curries, salsas, and dips like hummus and tzatziki. Add flavor to tempeh or tofu by marinating it like you would your favorite meat, and add crunch with flax, pumpkin or chia seeds, or chopped nuts, says Stamm. Add flavor to pulses and whole grains by cooking them in broth or water jazzed up with spices, herbs, citrus, or aromatics like onions, ginger, or garlic. And don’t forget about spices, which make anything taste like something! “Spice enhance the natural flavor of vegetarian foods. Indian cuisine includes flavorful spice staples like cumin seeds, mustard seeds, fennel seeds, turmeric, chili powder, garam masala, ground coriander, ground cumin, cinnamon sticks, cloves, fenugreek seeds, and asafetida (hing),” says Shah. “I love to mix several different ones together when cooking vegetables or lentils.”
Master dining out.
It’s no longer challenging to find vegetarian options when eating out—most restaurants offer vegan and vegetarian menu options, and many are even exclusively meat-free. And don’t be afraid to take things into your own hands if you’re worried about finding something you like. “Call ahead or ask upfront if they can make a vegetarian entrée or omit certain menu ingredients,” says Shah.
You Might Also Like
