Making
the Switch to a Vegetarian
diet
If you're thinking about making a change from a meat-based diet to a plant-based
diet, you might want to do it gradually. It is easier to adapt to major
lifestyle changes when they are done over time. Begin by eliminating all
red meat such as beef, pork, lamb, and veal. Instead, eat only poultry
and fish and at meals, view these meats as side dishes. Include low-fat
protein sources in your diet such as beans, peas, low-fat cheeses and soy.
Be daring and try foods that are unfamiliar to you. Tofu, legumes, and
certain tuberous vegetables often look strange and unappetizing, however,
they are really quite delicious, especially when marinated and tossed into
a casserole.
Load up on starches such as pasta, rice, potatoes, starchy vegetables, and
whole grains. Contrary to what you may think, complex carbohydrates are not
fattening (unless topped with fatty dressings) and they supply a readily available
source of energy. Choose whole grains whenever you can. Brown rice, kasha,
cous cous and bulgur for example, are good-tasting and highly nutritious. They
are wonderful in soups, casseroles, or even as side dishes toppped with steamed
vegetables and soy sauce or other marinades.
Don't neglect fruits and vegetables. Try to eat four to six servings a day,
including at least one citrus type for vitamin C, and a yellow type for vitamin
A. Try not to substitute fruit juices for fresh fruit as fruit offers fiber
and water- substances necessary in the diet. Good sources of citrus fruits
and vegetables include cabbage, kale, spinach, tomatoes, oranges, strawberries,
and grapefruit. Excellent sources of vitamin A include melons, carrots, squash,
and leafy greens.
Finally, watch your snacking habits. While it is perfectly all right to munch
on chips and cookies occasionally, try not to make a habit of doing so. Foods
like these supply mainly fats and sugar. They tend to fill you up quickly,
thus preventing you from getting necessary nutrients from other foods. If you
do like to snack, just make sure what you eat is healthful. A bagel with peanut
butter, dried fruits and nuts, fresh or canned fruit, plain popcorn, vegetables
with yogurt dip, or soup with whole wheat crackers are good choices.
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