People choose a vegetarian diet for many reasons, including health benefits — to help lower the risk of heart disease and cancer — and the environmental and cost-savings benefits.
If you are considering whether a vegetarian diet may be right for you, it’s important to plan for the transition. Mallory Doolan, a registered dietitian at Sharp Chula Vista Medical Center, and Patti Ennis, a registered dietitian and manager of clinical nutrition at Sharp Chula Vista, share these four tips for transitioning to a vegetarian diet.
- Decide what type of diet you want to follow
“There are a variety of plant-based diets,” says Doolan. “It’s important to consider what works best for you.”
Plant-based diets include:
- Vegan — excludes all animal products, including eggs and dairy
- Lacto-vegetarian — includes dairy products, but not egg products
- Lacto-ovo vegetarian — includes eggs and dairy products
- Ovo-vegetarian — includes eggs but not dairy products
Try experimenting with these different types to see which one you prefer.
- Start with what you know
When you are first starting out, try including plant-based meals with which you are already familiar. You do not have to give up all meat right away. You can try picking one vegetarian meal a week and slowly increase from there. “Start with foods you know you like. Then, start to incorporate other recipes into your routine,” says Doolan. - Make substitutions
In addition to finding new recipes, you can modify meals you already enjoy with some simple swaps. “For recipes that use meat, substitute with a plant-based protein alternative,” says Doolan. “Try tofu, beans or lentils.” - Have a plan
Having a plan for your transition can help ensure your new diet is healthy and well-balanced. “A well-planned vegetarian diet can adequately meet all nutrition needs,” Doolan says. “It’s important to have a plan and keep certain nutrients in mind.”
Key nutrients to incorporate include:
- Protein — A well-balanced vegetarian diet should include beans, lentils, grains and vegetables to fulfill your protein needs.
- Vitamin B12 — This vitamin is found in animal-based foods. Fortified foods (foods with added micronutrients) are a great way to ensure adequate B12 intake, for example, fortified cereals, soymilk or nutritional yeast.
- Calcium — This mineral is essential for bone health. Good sources of calcium include kale, bok choy and turnip greens. Some foods are also fortified with calcium, such as plant-based milks (like almond or soy), orange juice and cereals.
Remember that the transition to a fully plant-based diet will take time. Try different recipes, read up on vegetarianism and decide what works best for you.
“Sustainable changes happen over time,” says Doolan. “If you are contemplating a change or have more questions about a vegetarian diet, consider meeting with a registered dietitian for a more specialized and specific diet plan.”
And if you are looking for meal inspiration, you can find some delicious vegetarian recipes on Sharp Health News.
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