Eat a variety of plant proteins each day to ensure you get all the necessary amino acids. Silk soy milk is probably one of the most recognizable vegan products on the market -- you can even order it in your latte at Starbucks. Collins is an experienced blogger, editor and designer, who specializes in nutrition, fitness, weddings, food and parenting topics. Once you get acclimated to it, sticking to a vegetarian diet becomes easy. Becoming a vegetarian is a personal choice, as is how strict of a vegetarian you decide to be. How to become vegetarian -- and help save the environment -- in six easy steps. Mock meats, nondairy cheeses and milks, and other vegetarian foods are sold in most major supermarkets these days, and health food stores offer even more. As you ease into a new way of eating, make things easier on yourself by adapting some tried-and-true meals. For omega-3 fatty acids, go with flax seeds, walnuts and leafy greens. I heard from a lot of people who wanted help in making the transition to a vegetarian (or mostly vegetarian) diet. Plant-based sources of protein include soy, legumes, seeds, nuts and whole grains. Sarah Collins has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and nutrition. Second: Give up the little animals first Although many people tend to stop eating red meat before they give up chicken, turkey or fish, from a humane standpoint, this is backwards.
At first, though, determining what a healthy vegetarian diet looks like can seem complicated and overwhelming. Some will suggest that cattle are the worst for the environment, but that seems like hair-splitting to me. Layer your lasagna with roasted vegetables instead of beef or sausage, and top your pasta with a blend of leafy greens like kale, chickpeas and strong cheese for a flavorful dish. Replace ground beef with the vegetarian variety made by Boca or Morningstar Farms, which can be found in just about any grocery store. The three-part front page series in the Chicago Tribune about brain damage and other health problems caused by mercury, PCBs, and the other toxins found in fish and the front page piece in the Wall Street Journal about the teen whose fish consumption put him in remedial classes should be enough to turn anyone off fish consumption. Vegans do not eat any animal-derived products, including honey. Instead, eat eggs or Greek yogurt for protein, if those are acceptable to you, oatmeal topped with fruit or whole-wheat toast spread with nut butter. For example, instead of spaghetti and meat sauce, make spaghetti and marinara sauce, or instead of beef burritos, try tasty bean burritos. For example, chili is easily made vegetarian by eliminating ground beef and upping the amount of beans. If you choose to give up meat in stages, stop eating chickens and turkeys first, then fish, and then pigs and cows. Of course, there are other things we should be doing -- from cutting down on our consumption to working for governmental change to buying organic and on and on -- but where diet is concerned, a vegetarian diet is the hands-down best choice for those of us who care about animals and the environment. Vegetarians should also aim to get enough iron from dried beans, dark green leafy vegetables and iron-enriched products, as well as vitamin B-12, which is only found naturally in animal products. For breakfast, skip the breakfast meats such as ham, bacon and sausage, but avoid falling into the trap of eating carb-heavy bagels, cereal or pastries. If you need help putting together a shopping list, check out the product reviews at VegCooking. My only problem with the campaign is that some of the recipes feature fish, and fish are definitely not vegetables. com before you head out to the store.
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