Meat Protein Versus Vegetable Protein By Carly Schuna

Meat Protein Versus Vegetable Protein Carly Schuna By Carly Schuna Block of tofu in a bowl. Tofu is one vegetarian protein source. The battle of meat protein versus vegetable protein is one that has raged for some time. A few meat eaters feel vegetarians can't possibly get enough protein or have full, balanced diets if they eat only plant-based foods, but many vegetarians and vegans seem to be doing just fine without meat. Do vegetarians need supplements to get alternate proteins? What are the facts? Meat Protein Versus Vegetable Protein The bottom line in the meat protein versus vegetable protein debate is that both sources have good effects on health, and most vegetarians will not have trouble getting enough protein. Protein is composed of amino acids, some of which are "essential," meaning they can't be manufactured by the human body and so need to come from diet. Related Articles Vegan Protein Sources Living Food Diet Steps to Being a Vegetarian Meat, fish, eggs, cheese, and some other dairy products contain all essential amino acids and are considered "complete" proteins. Plant sources such as buckwheat, quinoa, and amaranth also contain nearly every essential amino acid. Though complete proteins provide all essential amino acids in a single food, they're not necessary for good health. In general, the variety of amino acids every human needs can be provided by eating a balanced, varied diet that includes a variety of sources of protein. Biological Value Vitamin B-12 is chiefly found in meat and animal products. The measure BV, for biological value, is a gauge for how efficient a protein source is at building muscle and promoting tissue growth in the body. BV is measured on a scale from 1 to 100, with meat proteins scoring the highest. However, soy protein and other plant-based proteins, such as corn and wheat, also posted notable BV scores of more than 50. In considering BV scores and the efficiency of protein in promoting growth, it's also important to realize most people who need protein for significant growth and development rather than to maintain health are serious athletes. People who exercise moderately and eat a varied diet do not generally need to be concerned about the BV values of protein sources they eat. Pros and Cons Meat proteins and vegetable proteins each have notable pros and cons. Meat Protein: Pros Most sources of animal protein are complete proteins, so they provide the body with all essential amino acids. You need to eat only a small serving of meat to take in a large amount of protein. Meat protein is widely available, economical, and more commonly eaten. Vitamin B-12 is almost exclusively available in animal-based proteins. Meat Protein: Cons Many sources of animal protein are high in saturated fat and cholesterol, which can increase an individual's risk of developing high blood pressure and other serious diseases. Animal proteins tend to be significantly higher in calories than vegetable proteins. Besides high protein contents, many animal proteins have weaker nutritional profiles than plant-based proteins. Vegetable Protein: Pros Many plant-based proteins, such as soy, are easier for the body to digest than meat proteins. Vegetable proteins are lower overall in fat, cholesterol, and calories. Plant-based proteins generally have more vitamins, minerals, and nutrients than animal proteins do. Vegetable Protein: Cons Some vegetable proteins are more expensive and harder to find than meat proteins. Most vegetable proteins don't offer as many protein grams per ounce as meat proteins. It can be difficult to get enough vitamin B-12, especially for vegans, from solely plant-based proteins. Vitamin B-12 Vitamin B-12 is the only vitamin not present in the vast majority of plant-based proteins. Vegetarians can still get proper doses of vitamin B-12 by eating eggs, yogurt, cheese, and other dairy products, but vegans need to find other sources. Some B-12 is found in nutritional yeast, and several varieties of soy milk and cereal are fortified with vitamin B-12. Vegans can also get the vitamin through supplements. It's especially important for children and pregnant women to get the recommended daily allowance of vitamin B-12 in their diets. Was this page useful? Yes No Vegan Protein Sources Living Food Diet 8 CommentsView comments © 2006-2020 LoveToKnow, Corp., except where otherwise noted. All Rights Reserved. Resources, Advice & Tips for Covid-19 Read More Trending in Vegetarian Are There Any Cheeses That Do Not Contain Rennet? By Linda Johnson Larsen 308K How to Make Beet Juice By Beth Asaff 291K What Types of Breads Are Vegan? By Elise Deming, RDN 115K Why Do People Become Vegetarians? 5 Key Reasons By Linda Johnson Larsen 103K Eating Only Raw Vegetables and Fruits By Jeanne Grunert 73K Vegetarian Categories Growing Sprouts Juicing Protein Sources for Vegetarians Raw Food Diet Plans and Recipes Vegan Diet and Recipes Vegetarian Eating Vegetarian Recipes Vegetarian Slideshows Vegan Protein Sources Protein for Vegans https://cf.ltkcdn.net/vegetarian/images/slide/124976-847x567-ProteinSlide.jpg Think vegan protein sources are hard to find? Think again. Animal products do generally provide more essential amino acids, which help build muscle and strength. However, vegans who eat a varied, balanced diet shouldn't have any trouble getting enough protein. There are dozens of protein-rich foods suitable for vegans. Some of those with the highest amounts of protein follow. Beans https://cf.ltkcdn.net/vegetarian/images/slide/124977-849x565-BeansSlide.jpg Beans are excellent sources of protein. Depending on the type you prepare, most one-cup servings have at least 15 grams of protein. Vegan chili, bean dips, and bean burritos all serve up healthy doses of protein in a single meal. Many vegans also prize beans for their versatility and convenience. Beans can be used as meat substitutes, baked into casseroles, served with salads and used to thicken soups and stews. Since they come pre-cooked in cans as well as dried, it's easy to add them to almost any recipe. Lentils https://cf.ltkcdn.net/vegetarian/images/slide/124978-800x600-LentilsSlide.jpg Lentils, otherwise known as split peas, are a type of legume. Dried lentils cook more quickly than beans but have a similar nutritional profile, including traces of most essential amino acids. Eating cooked lentils with a whole grain, such as brown rice or bulgur, constitutes a complete protein. Like beans, lentils can be used as a meat substitute or as a base for soups. They're easy to prepare and are low in fat and calories and high in fiber. Soy Milk https://cf.ltkcdn.net/vegetarian/images/slide/124979-847x567-SoyMilkSlide.jpg Soy milk is a common vegan protein source that provides five to ten grams of protein per one-cup serving. When it's combined with cereal or a whole grain such as oatmeal or cornmeal, the two foods offer all essential amino acids. In addition to drinking soy milk straight, vegans can use it for baking or thinning sauces and batters. Other soy-based products, such as soy yogurt, tempeh, and edamame are also good sources of protein. Quinoa https://cf.ltkcdn.net/vegetarian/images/slide/124980-849x565-QuinoaSlide.jpg Quinoa is a grain-like plant with edible seeds that, when cooked, have a texture similar to soft rice. Quinoa is unique among vegan protein sources because it contains a balanced amount of all essential amino acids. In addition to its eight grams of protein per serving, quinoa has high amounts of fiber and folate as well as the minerals magnesium, manganese, and phosphorus. To cook quinoa, rinse it thoroughly, add twice the amount of water as you have seeds, bring the mixture to a boil, and then let it simmer, covered, on low heat for about 15 minutes. Fluff before serving. Tofu https://cf.ltkcdn.net/vegetarian/images/slide/124981-849x565-TofuSlide.jpg Tofu, the quintessential meat replacement for vegetarians and vegans, is a protein powerhouse. One four-once serving contains 11 grams of protein, and tofu is even lower in calories than many other comparable protein sources. Tofu isn't only a good meat replacement or dinner standby. It works well in salads, soups, and as an egg replacement in a breakfast tofu scramble. Additionally, tofu can be used in baking to make a non-dairy custard or mousse smooth and creamy. Hummus https://cf.ltkcdn.net/vegetarian/images/slide/124982-850x563-HummusSlide.jpg Hummus is a Middle Eastern and Mediterranean spread that's made with garbanzo beans (chickpeas) and tahini, or ground sesame-seed paste. It's easy to make at home, but you can also buy it in a variety of flavors at almost any grocery store. Though it doesn't pack quite as much protein as some other plant-based foods, at close to four grams per quarter-cup serving, hummus is lower in calories than creamier bean dips, and it has a mild, slightly nutty taste that pairs well with almost any food item. Nuts https://cf.ltkcdn.net/vegetarian/images/slide/124983-850x563-NutsSlide.jpg Most nuts and nut butters offer close to ten grams of protein per two-tablespoon serving. They're higher in fat and calories than many other vegan protein sources, but they can help form the foundation of a very healthy diet. To boost your daily protein intake with nuts, try sprinkling them on cereal, oatmeal, and salads or mixing them in with savory dishes such as casseroles and tagines. Spread nut butter on toast, whole-grain crackers, or fresh vegetables and fruits. Other Vegan Protein Sources https://cf.ltkcdn.net/vegetarian/images/slide/124984-849x565-MuesliSlide.jpg The previous items pack some of the most protein per serving out of all vegan foods, but they're far from the only sources. Vegetables such as broccoli, spinach, and potatoes provide several grams of protein per serving, and whole-grain bread, seeds, and pasta are also good sources. Cereals like muesli can boost your daily protein intake, too, especially with soy milk. If you'd like to get more protein, you can always do so with protein bars, shakes, or powders. High-Protein Vegetarian Foods Types of Legumes 0 CommentsWrite a comment © 2006-2020 LoveToKnow, Corp., except where otherwise noted. All Rights Reserved. Trending in Vegetarian Protein Deficiency Symptoms By Beth Asaff 591K List of Common Whole Grain Foods By Beth Asaff 339K Are There Any Cheeses That Do Not Contain Rennet? By Linda Johnson Larsen 308K Are Raw Peanuts Dangerous By Jeanne Grunert 168K Ways to Cook Tofu By Donna Sundblad 77K Vegetarian Categories Growing Sprouts Juicing Protein Sources for Vegetarians Raw Food Diet Plans and Recipes Vegan Diet and Recipes Vegetarian Eating Vegetarian Recipes Vegetarian Slideshows High-Protein Vegetarian Foods Carly Schuna By Carly Schuna High-Protein Vegetarian Foods https://cf.ltkcdn.net/vegetarian/images/slide/137566-451x266-VegPizza.jpg Protein-rich vegetarian foods aren't as rare as their reputation implies. While it's true plant-based foods don't contain as much protein as meats and meat products, you can easily stick to your diet and satisfy daily protein recommendations. Tofu https://cf.ltkcdn.net/vegetarian/images/slide/137567-425x282-SomeTofu.jpg Many people used to think of tofu as a bizarre, exotic food for health nuts. Since then, the soybean-based product has come a long way. It picks up flavors from other ingredients and marinades very successfully, and it's easy to prepare. One 100 g serving of tofu, or about one thick slice, has about 7 g protein. Greek Yogurt https://cf.ltkcdn.net/vegetarian/images/slide/137568-500x333-GreekYogurt.jpg While most regular yogurt has a maximum protein content of about 10 g per 8-ounce serving, Greek yogurt is thicker, richer, and packs in more than one and a half times that amount. A 6-ounce cup of most nonfat or low-fat varieties of Greek yogurt has between 15 g and 20 g protein. Beans https://cf.ltkcdn.net/vegetarian/images/slide/137569-500x313-Beans.jpg Beans work fantastically well as a meat substitute in casseroles, soups, and even pasta dishes. If you're pressed for time, use canned, instead of taking the time to soak and boil them. One cup of most cooked beans, including kidney, navy, and Great Northern, has about 15 g protein. Eggs https://cf.ltkcdn.net/vegetarian/images/slide/137571-425x282-FewEggs.jpg Eggs are another classic source of vegetarian protein. You can scramble 'em, fry 'em, or hard-boil 'em, but any way you do it, you'll be getting about 6 g protein per large egg. Try a two- or three-egg omelet for a quick lunch or dinner; eggs don't have to be just for breakfast! Cottage Cheese https://cf.ltkcdn.net/vegetarian/images/slide/137580-850x564r1-PeachCheese.jpg It doesn't tend to get a lot of press, but cottage cheese is a protein powerhouse; a cup packs in nearly 30 g protein. Considering that, you could simply add a small scoop to some fresh fruit or berries several times throughout the day and make leaps toward your recommended protein quota. Quinoa https://cf.ltkcdn.net/vegetarian/images/slide/137575-420x286-Quinoa.jpg Most whole grains are solid sources of protein, but quinoa is an exceptional candidate because it contains essential amino acids. It's also a snap to prepare: Just rinse, add twice the amount of water as you have grain, and simmer while covered for about 15 minutes. One cup of cooked quinoa has about 8 g protein. Lentils https://cf.ltkcdn.net/vegetarian/images/slide/137576-425x282-Lentil.jpg Lentils, like beans, are legumes. Unlike beans, they tend to fall apart when cooked for extended periods of time, making them perfect for savory sauces, thick soups, and warm curries. One cup of cooked lentils has nearly 18 g protein. Ricotta Cheese https://cf.ltkcdn.net/vegetarian/images/slide/137577-425x282-Ricotta.jpg Ricotta cheese, the star of lasagna, manicotta, and other traditional Italian dishes, is also a standout source of protein, with the part-skim variety containing more than 14 g per half cup. Try using it as an alternative to cream cheese for a protein-rich, authentic Italian cheesecake. Nuts and Nut Butters https://cf.ltkcdn.net/vegetarian/images/slide/137578-426x282-AlmondButterSandwich.jpg Peanut butter, almond butter, and whole nuts of all kinds are satiating, tasty sources of protein that make fantastic snacks and lunch components. You can also use nut butters to make savory or sweet sauces and sprinkle plain nuts in salad. Two tablespoons of most nut butters have close to 8 g protein. Milk https://cf.ltkcdn.net/vegetarian/images/slide/137579-396x303-Milk.jpg No matter what kind you like, whether it's soy or traditional dairy, there's no denying that milk is one of the most versatile and protein-rich vegetarian foods. A cup of skim milk has about 8.5 g protein, and a cup of soymilk has about 7 g. Living Food Diet Nutritional Values of Vegetables 0 CommentsWrite a comment © 2006-2020 LoveToKnow, Corp., except where otherwise noted. All Rights Reserved. Trending in Vegetarian Are There Any Cheeses That Do Not Contain Rennet? By Linda Johnson Larsen 308K Raw Cacao Side Effects and Benefits By Linda Johnson Larsen 213K Are Sunflower Seeds Good for You? By Tess Jones 162K Is Coconut Milk Healthy? By Beth Asaff 104K Ways to Cook Tofu By Donna Sundblad 77K Vegetarian Categories Growing Sprouts Juicing Protein Sources for Vegetarians Raw Food Diet Plans and Recipes Vegan Diet and Recipes Vegetarian Eating Vegetarian Recipes Vegetarian Slideshows Living Food Diet Defining “Living” Food https://cf.ltkcdn.net/vegetarian/images/slide/124922-519x400-living3.jpg The Living Food Diet is a popular option for vegetarians. The most nutritional components of food – enzymes, nutrients, and minerals – are often destroyed when the food is heated or cooked. A living diet, then, consists of raw, minimally processed foods that are rich in healthful nutrition. In many cases, foods that are actually sprouting or germinating are the best sources of enzymes, nutrients, and vitamins, and there are many delicious options to choose from. Fruits https://cf.ltkcdn.net/vegetarian/images/slide/124923-533x400-living14.jpg Fresh, raw fruit is a staple item of any living food diet. The fresher the fruit is, the better its nutritional benefits will be. Vegetables https://cf.ltkcdn.net/vegetarian/images/slide/124924-531x400-living4.jpg Vegetable are another vital component of a living food diet. They can be eaten fresh and raw or processed into cold soups, juices, salads, and other dishes. Salads https://cf.ltkcdn.net/vegetarian/images/slide/124925-479x400-living7.jpg A crisp, fresh salad can be a delicious meal. Opt for salad blends that use a variety of different leafy greens and brightly colored vegetables – onions, peppers, radishes, tomatoes, carrots, etc. – for the tastiest, most healthful entrees. Raw Milk https://cf.ltkcdn.net/vegetarian/images/slide/124926-261x400-living11.jpg The Living Food Diet is often called the raw diet because minimal processing is desired. Fresh, unprocessed milk can be a healthy part of this diet, though it is not suitable for a vegan diet plan. Alfalfa Sprouts https://cf.ltkcdn.net/vegetarian/images/slide/124927-520x400-living2.jpg Fresh, budding sprouts are the epitome of living food and they are bursting with essential enzymes and vitamins. Alfalfa sprouts and bean sprouts are the most popular options. Leafy Greens https://cf.ltkcdn.net/vegetarian/images/slide/124928-556x400-living6.jpg You’ll feel more alive with a living food diet that encompasses different leafy greens. Try a range of different types of lettuce, cabbage, chard, and collard greens, and season your meals with leafy herbs such as rosemary, basil, and thyme. Raw Corn https://cf.ltkcdn.net/vegetarian/images/slide/124929-511x400-living5.jpg Raw corn is surprisingly sweet, crisp, and juicy. Enjoy it directly from the cob or remove the kernels to use in soups, salads, or other dishes. Sun Tea https://cf.ltkcdn.net/vegetarian/images/slide/124930-586x400-living13.jpg While most steeped teas are heated and could not be considered part of a living food diet, tea that is steeped naturally in the sun is a refreshing and rejuvenating option. Nuts https://cf.ltkcdn.net/vegetarian/images/slide/124931-514x400-living10.jpg A wide variety of nuts are great living foods to include in your diet. Brazil nuts, almonds, hazelnuts, cashews, and peanuts are all suitable. For the most nutritional benefits, soak the nuts in purified water for a few hours or overnight before eating to activate their germination cycles and increase their enzyme activity. Coconut https://cf.ltkcdn.net/vegetarian/images/slide/124932-555x400-living1.jpg Coconuts are perfect for a living or raw food diet. Not only is fresh coconut pleasantly crisp and crunchy, but the coconut milk can be refreshing and tasty. Dried Fruits https://cf.ltkcdn.net/vegetarian/images/slide/124933-533x400-living9.jpg At first, dried fruits may seem contrary to the concept of living food, but if the fruits are properly dehydrated they will retain many of their nutritional qualities. Papaya, bananas, apples, strawberries, pineapple, and apricots can all be easily dried. Purified Water https://cf.ltkcdn.net/vegetarian/images/slide/124934-237x400-living15.jpgPurified water is essential for a healthy diet. Drink at least eight glasses of water each day, or even more if you have a very active lifestyle or exercise vigorously. Dried Meat https://cf.ltkcdn.net/vegetarian/images/slide/124935-544x400-living8.jpg While dried or dehydrated meat is not suitable for a vegetarian diet, it can be considered part of a living food diet if processed without heat that would destroy the best nutritional properties of the meat. Grow Your Own Food https://cf.ltkcdn.net/vegetarian/images/slide/124936-563x400-living12.jpg Many vegetarians who follow a living food diet plan grow their own food, not only for the pleasure of gardening but also to avoid pesticides and other chemicals that are applied to commercially grown produce. Home grown produce is especially important for a living food menu because it can be picked just moments before the meal. For more vegetarian diet plans, check out: Dieting Myths Foods to Eat on a Raw Food Diet Healthy Food Trends Nutritional Values of Vegetables High-Protein Vegetarian Foods 0 CommentsWrite a comment © 2006-2020 LoveToKnow, Corp., except where otherwise noted. All Rights Reserved. Trending in Vegetarian Beet Juice Side Effects By Robin Raven 647K List of Common Whole Grain Foods By Beth Asaff 339K Kombucha Danger By Carrie Grosvenor 134K Is Coconut Milk Healthy? By Beth Asaff 104K Why Do People Become Vegetarians? 5 Key Reasons By Linda Johnson Larsen 103K Vegetarian Categories Growing Sprouts Juicing Protein Sources for Vegetarians Raw Food Diet Plans and Recipes Vegan Diet and Recipes Vegetarian Eating Vegetarian Recipes Vegetarian Slideshows Nutritional Values of Vegetables Nutritional Values of Vegetables https://cf.ltkcdn.net/vegetarian/images/slide/124967-693x693-vegcollection.jpg Anyone following a vegetarian, vegan or raw food diet needs to know nutritional values of vegetables. Eating a balanced diet is essential for good health. One trick is to 'eat according to the rainbow', striving to eat different colored vegetables. This helps you take in all the vitamins, minerals and antioxidants you need to support good health. Kale and Leafy Green Vegetables https://cf.ltkcdn.net/vegetarian/images/slide/124968-850x563-kalenutrition.jpg Kale, spinach and chard belong to the family nutritionists commonly call leafy green vegetables. Kale is abundant in vitamins A, C and K. Kale contains 41 calories per cup, 1 gram of dietary fiber, and vitamins A, C, and K. It also contains iron and potassium. Beautiful Beets https://cf.ltkcdn.net/vegetarian/images/slide/124969-849x565-beetnutrition.jpg Beets have been prized throughout history, and up until Roman times, only the leaves were eaten! Now we enjoy the rich ruby colored roots too. Beet contains about 75 calories per one cup, cooked. They have 3 grams of protein per cup. Yes, protein. Did you know that vegetables contain protein? You can get abundant protein on a vegetarian diet. Beets also contain a good amount of potassium and dietary fiber. Tomatoes for Antioxidants https://cf.ltkcdn.net/vegetarian/images/slide/124970-847x567-tomatonutrition.jpg Tomatoes are rich in lutein, an antioxidant for vision health. They're also good sources of vitamins and minerals. One medium sized red tomato contains 26 calories, 1 gram of protein, just 11 mg of sodium and 273 mg of potassium. They also contain vitamin A and vitamin C. Carrots for Vitamin A https://cf.ltkcdn.net/vegetarian/images/slide/124971-849x565-carrotnutrition.jpg Bugs bunny knew a thing or two when he munched carrots all day. Carrots are low in calories, with just 31 calories per medium sized carrot, yet they contain an abundance of vitamin A - more than 2,000 units of vitamin A per medium carrot. They also contain 233 mg of potassium, 2 grams of dietary fiber, and many trace minerals. Broccoli Goodness https://cf.ltkcdn.net/vegetarian/images/slide/124972-847x567-broccolinutrition.jpg Although it's an ancient vegetable in the Mediterranean, broccoli was almost unknown in America until Italian immigrants brought it to the states in the 1920's. Broccoli contains abundant nutrients, especially vitamins A and C. One cup of steamed broccoli has only 44 calories and 5 grams of protein, as well as nearly 2 mg of iron, over 500 mg of potassium, and 4 grams of dietary fiber. It's easier to digest than many other vegetables in the cabbage family and is extremely healthful. Sprout for Living Vegetables https://cf.ltkcdn.net/vegetarian/images/slide/124973-849x565-sproutnutrition.jpg A study of the nutritional values of vegetables would be incomplete without including sprouts. Each type of sprout, from alfalfa sprouts to sunflower sprouts, contains different nutrients. But all sprouts are low calorie and packed with enzymes, chemicals that aid metabolic processes. They're healthy, easy to grow, and packed with many vitamins, minerals and fiber. Lettuce for Health https://cf.ltkcdn.net/vegetarian/images/slide/124974-850x565-lettucenutrition.jpg If you think lettuce is boring, you're probably thinking of the limp iceberg lettuce from your childhood. Lettuce comes in dozens of varieties with colors ranging from ruby red tinges to rich, dark green. The flavors differ too. Properly called salad greens, the actual vitamins in each cup of greens or lettuce will vary, but no matter what the variety, each cup contains less than 10 calories, 1 gram of protein, 1 gram of dietary fiber, and varying amounts of vitamins A, C, and minerals such as calcium and phosphorous. Enjoy Fresh Vegetables https://cf.ltkcdn.net/vegetarian/images/slide/124975-693x693-freshvegetables.jpg It would be impossible to cover all the vegetables available in the supermarket. There's rich purple eggplant, bok choi, spinach, parsnips, green beans, peas...and the list goes on and on! Rather than calculating exactly what you're eating, simply enjoy raw or cooked vegetables for health. All nutrition information included comes from the book The Nutrition Bible as well as the FDA. Living Food Diet Steps to Being a Vegetarian 0 CommentsWrite a comment © 2006-2020 LoveToKnow, Corp., except where otherwise noted. All Rights Reserved. Trending in Vegetarian List of Common Whole Grain Foods By Beth Asaff 339K Are Raw Peanuts Dangerous By Jeanne Grunert 168K How to Grill Vegetables in Aluminum Foil By Carly Schuna 115K Is Coconut Milk Healthy? By Beth Asaff 104K What Is a Legume? By Beth Asaff 95K Vegetarian Categories Growing Sprouts Juicing Protein Sources for Vegetarians Raw Food Diet Plans and Recipes Vegan Diet and Recipes Vegetarian Eating Vegetarian Recipes Vegetarian Slideshows Steps to Being a Vegetarian Donna Sundblad By Donna Sundblad Steps to Being a Vegetarian https://cf.ltkcdn.net/vegetarian/images/slide/127210-849x565r1-Talking-to-Doctor.jpg Steps to being a vegetarian are often influenced by a person's reasons for adopting a meatless lifestyle. However, no matter the reasons behind your vegetarianism, the first step is to ensure proper nutrition in your new diet. Always talk with your health-care provider or a nutritionist before making extreme changes in what you eat. Where to Start https://cf.ltkcdn.net/vegetarian/images/slide/127211-800x600r1-Vegetarian-Salad.jpg Some people may "choose" their level of vegetarianism. For instance, they may give up meat only or both meat and dairy. While making such a decision sounds like a logical first step, the vegetarian conviction is the strongest part of the diet for many people. In that case, the real first step is to take action on your convictions and learn to cultivate those actions into a new lifestyle. The most common reasons people choose to become vegetarians are to achieve better health and to improve animal-rights issues. Cutting Meat from Your Diet https://cf.ltkcdn.net/vegetarian/images/slide/127212-849x565r1-Preparing-Salad-Ingredients.jpg Cutting meat from your diet is often the first step to being a vegetarian. If you don't think you can do it all at once, begin slowly by eliminating your least favorite meat. Gradually make adjustments by cutting other types of meat from your diet until meat is no longer part of your menu. The process isn't a race against time; it's a cultivation of new habits. Go at your own pace, and live by your convictions rather than others' expectations. Add New Foods https://cf.ltkcdn.net/vegetarian/images/slide/127213-850x562r1-Portobella-Sandwich.jpg Don't make your vegetarianism all about giving things up. An important step to healthy vegetarian eating is to add new foods to your diet. Include exotic new vegetables and fruits, and check out new recipes to help create satisfying meals. For example, try a portobello mushroom sandwich on whole-grain bread to take the place of a burger. Be Willing to Experiment https://cf.ltkcdn.net/vegetarian/images/slide/127214-617x778r1-Rice-and-Tofu.jpg Most people grow up serving meals centered around a meat main dish. When you choose to become a vegetarian, it helps to have a willingness to experiment. Try different types of foods to help replace the texture and taste of meat in your meals. You can do it with other vegetables or with products such as tofu, TVP (texturized vegetable protein), soy items, or faux meats. Healthy Choices https://cf.ltkcdn.net/vegetarian/images/slide/127215-693x693r1-Soft-Tofu-Salad.jpg It's easy to give up meat and fill the void with junk and processed foods like macaroni and cheese. To be a healthy vegetarian, it's important to make wise substitutions to give your body the nutrients it needs. If you don't know where to start, try a tofu dish. Tofu is both healthy and versatile, and it easily picks up flavors from marinades, sauces, and other foods. Educate Yourself https://cf.ltkcdn.net/vegetarian/images/slide/127216-809x593r1-Read-a-Book.jpg Misinformation is plentiful within the vegetarian world. Take time to read current vegetarian literature and stay informed. While older books often provide good information, it's important to note that some outdated ideas, such as the need to always eat complete proteins, are not valid. Make Vegetarian Friends https://cf.ltkcdn.net/vegetarian/images/slide/127217-849x565r1-Woman-Using-Laptop.jpg Becoming a vegetarian can be trying when you are the only one in your social group who doesn't eat meat. Families don't often support the change, either. To avoid feelings of alienation, it helps to make friends with other vegetarians. This process is easier now than ever with the Internet. Participate in vegetarian forums and visit sites where members talk about recipes, substitutions, and the day-to-day struggles related to a meatless lifestyle. Different for Everyone https://cf.ltkcdn.net/vegetarian/images/slide/127219-849x565r1-Drink-Juice.jpg No matter how you approach your vegetarianism, understand that it is an individual process. Some people give up meat all at once; others take time to make the adjustment. Part of the procedure will have to do with why you chose to become a vegetarian. You won't find a right or wrong way to become a vegetarian. It's a lifelong process. Living Food Diet Nutritional Values of Vegetables 0 CommentsWrite a comment Trending in Vegetarian Beet Juice Side Effects By Robin Raven 647K Are There Any Cheeses That Do Not Contain Rennet? By Linda Johnson Larsen 308K How to Freeze Tofu By Mary Gormandy White 233K Are Raw Peanuts Dangerous By Jeanne Grunert 168K Vegetarian Rennet By Linda Johnson Larsen 98K Vegetarian Categories Growing Sprouts