Are you a vegetarian or are you planning to become one? Then I know you might be wondering the kind of foods to replace your meat. If that is your reason why you still eat meat, then do not worry because we got you covered.

This article will walk you through some essentials tips and tricks to help you embrace the vegetarian lifestyle with a focus on sustainability, comfort and your body’s nutrient requirements.

 

Here’s everything you need to know before going vegan:

Things To Know Before Stop Eating Meat

1. Take Small Steps

Starting your journey to become a vegetarian doesn’t require rigidity or extreme control, and you don’t have to give your 100% from the very beginning. It is important to take small baby steps and embrace your new lifestyle by experimenting and mixing up animal meat with plant-based foods. This will help you become accustomed to eating more vegetables and lentils.

For instance, if you are a huge fan of beef burgers, try grilling your patties with some lentils and mushrooms added to the beefy mixture to help you taste buds get accustomed to the change. You can reinvent your chill mixture by adding more beans and lentils and reducing the amount of beef, and similarly, tacos can be devoured with colorful bell peppers, beans and even quinoa.

 

2. Mind of your Nutrients

The greatest dilemma of eliminating meat from your diet or even reducing it, you should ensure that your new vegetarian diet does not lack sufficient amounts of Vitamins B12 and D, protein, iron and calcium amongst other nutrients. These are the major nutrients that vegetables often contain less of, and therefore, it is important to focus on adding more of these nutrients to your vegetarian diet.

Be Mindful of your Nutrients

 

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3. More Iron for Vegetarians

Research reveals that vegetarians need to consume twice the amount of iron as compared to non-vegetarians in order to ensure you don’t end up with an iron deficiency. There are two basic kinds of iron, one that is derived from animal-based foods, and the other that can be obtained from plants and grains.

 

The iron obtained from grains and plants is not readily absorbed by the body as compared to animal-based iron, so, vegetarians need to add more iron to their daily diet to meet their daily recommended dosage of this essential mineral.

Plant-based sources of iron include spinach, kale, soy, lentils and beans amongst others. It is highly recommended to focus on whipping up delicious and savory recipes to make you fall in love with veggies, such as a kale and black bean burrito, or a spinach and beans casserole.

ALSO: Getting Enough Iron on a Plant-Based Diet

 

4. More & More Smoothies

As a vegetarian, it is highly recommended to pick out smoothies instead of juices as they pack up more fiber, nutrients and minerals. Come to think of it, smoothies are an excellently energizing trick to pack up your body with the goodness of fruits, vegetables, and seeds without spending too much time in the kitchen.

 

5. Steer Clear of Protein Powder

Even though protein powder is highly popular in nutrition circles, it simply cannot offer the same nutritional value that can only be obtained from natural protein-based foods. Not that there’s a problem with consuming protein powder, but before you pick out supplements, be sure to invest in natural food based sources of the nutrients. You can add protein to your diet through delicious foods like Greek yogurt, cottage cheese, eggs, and peanut and almond butters.

 

6. Beans & Lentils

Vegetarians are highly recommended to add beans and lentils to their everyday diet, and it is important to experiment with some savory recipes that make you fall in love with lentils.

 

Beans and lentils are brimming with essential nutrients and minerals, including protein, iron and fiber. One meal of beans will help you feel more energized and satiated for longer hours.

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7. Vitamin C & Iron

Vitamin C and iron make a powerful combination of energizing nutrients, and that is primarily because vitamin C makes the body absorb iron more readily. You can make this combo by simply pairing up some blueberries with your oatmeal, or adding bell peppers to your bowl of spinach.

 Eating iron by itself will take time in allowing the body to absorb and make use of this nutrient, but if you pair it up with vitamin C, your body will be able to absorb it more readily and efficiently.

 ALSO:  Guava Has High Vitamin C Content

8. More Protein for an Active Lifestyle

Experts believe that the amount of protein an individual’s body requires depends entirely on how active their lifestyles are. If your lifestyle is not that active, you should aim for consuming at least a gram of protein for every kilogram of your body weight, or even slightly less than that.

 

You can obtain your weight measurements in kilograms by simply multiplying it with 0.8, which should provide you with the grams of protein you need to consume. For instance, if a 100 pound woman weighs 60 kilograms, you multiply 60 by 0.8, which gives you around 48 grams of protein a day. Realistically, you should aim for at least 35-40 grams of protein.

 

When your physical activity increases, the amount of protein your body needs also increases. If you exercise regularly, or you are a competitive athlete, body builder, or mountain climber, you need to multiply your body weight in kilograms by 1.6-2.2. Experts recommend completive athletes to consume at least 100-150 grams of protein a day.

 

9. Calcium-Rich Veggies

Dairy products are not the only source of calcium, although milk and yogurt are brimming with the largest concentrations of this bone-strengthening nutrient. You can add calcium to your daily diet by consuming soybeans, kale, broccoli, spinach, collard greens and almonds.

 

10. Eggs are Indispensable

Eggs are indeed one of the most versatile of all superfoods available to mankind, and if they are not a part of your diet, try to add them if you can. 

Eggs are loaded with protein, and one egg can give your body a whopping seven grams of protein.

You can whip up eggs into countless recipes, such as boiled, scrambled, omelets and even baked goods and casseroles.

  

11. Alternatives for Eggs

If you have adopted a vegetarian diet, or don’t eat eggs for some other reason, it is important to pick out other protein-dense alternatives, such as tofu, or Greek yogurt. 

Vegetarianism keeps us healthy and protects us from several acute and chronic diseases.

BUT DO IT THR RIGHT WAY, GET THE NECESSARY INGREDIENTS AND FOODS TO AVOID MALNUTRITION.

READ ALSO: 3 Things That Happen When You Stop Eating Meat