If your dietary habits have included foods of animal origin, and you are prepared to switch to vegetarian alternatives, the following recommendations may facilitate the transition.
There are different ways to plan a healthy vegetarian diet. The most important rule is to include a wide variety of whole grains, legumes, vegetables and fruits in different foods. Nuts and seeds can also be included. Vegetarians may also choose to include eggs and skim milk in their diet.
Vegetarian diets can include family foods such as breakfast cereals, vegetable stews, potatoes, peanut butter and spaghetti sandwiches. As well as less familiar ones such as bulgur, azuki beans, DVT textured vegetable protein derived from soybeans and soy milk. Experimenting with novel foods can provide nutritional benefits as well as enhance your gastronomic enjoyment.
Foods to facilitate transition
Some foods derived from soybeans, wheat protein, and other plant sources may facilitate the switch to a vegetarian diet because they mimic the usual meat and dairy products. Meat substitutes are made to look and taste similar to different types of meat. Some imitate sausages, hot dogs, hamburgers or chicken croquettes. Soy milk, soy yogurt, and tofu are available to those who do not consume dairy products or want to add some variety to their diet. Tofu can be crushed and seasoned to make a filling of lasagna or other preparations. Textured vegetable protein (DVT) has the appearance and texture of minced meat and can be used to make spaghetti sauce, tacos, and other dishes.
The easiest is a gradual approach
Some people decide to switch from their usual diet to a vegan scheme. Others prefer a more gradual approach. This allows for a comfortable transition and offers time to find many new ways to meet nutritional needs. The ultimate goal is to make changes that can coexist and that are nutritionally successful. The following outline outlines an easy transition to a vegetarian diet.
Analyze your current diet
Make a list of the foods and menus you eat normally.
Identify foods and dishes that are vegetarian, and use them as a basis.
Some examples may be spaghetti with marinara sauce, bean burritos, or cheese sandwiches.
Plan to eat a vegetarian dish several times a week using foods that you know and that you like.
Add more vegetarian dishes by reviewing your favorite meat-based recipes. For example, chili can be prepared with beans, TVP or tofu instead of minced meat.
Expand your options by discovering new recipes in cookbooks and trying out various store products.
Many vegetarian meals can be prepared without a prescription or without spending too much time in the kitchen. Try the spiced rice mixes, the spaghetti with boat sauce, vegetable chow mein, burritos with canned beans, vegetarian beans with rice. Try several brands of hamburgers and meatless vegetable hot dogs.
Make a list of vegetarian dishes that you can take away from home.
Make an inventory of your options in the cafeteria, nearby restaurants, takeaway stores, and small supermarkets. Look for vegetarian soups, salads, pasta salads, spring pasta, vegetable pizza and roasted potatoes. Chinese, Thai, Indian and Middle Eastern restaurants offer numerous vegetarian entrees. Small supermarket options may include some bean burrito or some frozen microwave entree. Plan vegetarian meals to go out, using leftovers prepared from home or restaurant. Other transportable vegetarian ideas may be soups of beans or vegetables in a thermos, peanut butter, and banana snacks,
Remove the meat at breakfast by looking for meat substitutes that look and taste similar to bacon or sausage, to facilitate change.
Repeat your menu then add some variety such as cereals, legumes and soy products, vegetables and fruits.