What to do if you want to become a vegetarian
Are you considering a dietary change that involves reducing your meat intake? If so, you may be considering becoming a vegetarian. There are many health benefits to a vegetarian diet if followed correctly, including a lowered blood pressure and a promotion of bone health. More information on these benefits can be found here. However, it is important to consider the following questions before turning to vegetarianism for good.
1. Why are you becoming a vegetarian?
Prepare to be quizzed on your reasonings behind this dietary change. People turn to vegetarianism for a variety of reasons, including religious beliefs, animal rights, environmental reasons, health benefits, or due to a simple disliking of meat. Making yourself aware of why you want to give up meat will motivate you to resist temptation during your dietary transition, and also help you to explain your reasoning to others.
2. What type of vegetarianism is for you?
There are several different types of vegetarian diets, including partial vegetarianism, which contains both the pescatarian and pollo-vegetarian diets. A pescatarian diet involves eating fish whilst avoiding all other meat, while pollo-vegetarians eat poultry but avoid other meats and fish. If you are looking to cut down your meat intake or try vegetarianism for the first time, these dietary options will provide you with a little more flexibility. However, if you are certain that a full vegetarian diet is for you, there are also other options to explore, including lacto-vegetarianism and veganism. Make sure you know which diet is best suited for you before you begin your vegetarian journey. Further information on these diets can be found here.
3. What will you replace meat with?
When going vegetarian, it is important to ensure you are still meeting your nutritional requirements, as cutting out meat removes a major source of protein from your diet. However, this protein can be easily swapped for a vegetarian substitute, including tofu, seitan, lentils, chickpeas, and nuts. It may also be useful to plan meals in advance, or buy a vegetarian recipe book, to make sure you always have a meat alternative up your sleeve when needed. More information on vegetarian sources of protein can be found here.
4. How will you ensure you meet all your nutritional requirements, eg. sources of iron and vitamin B12?
Iron and vitamin B12 are also critical components to a healthy and balanced diet. While iron is essential to the creation of healthy red blood cells, vitamin B12 is equally vital for the health of your nerves, blood cells, and DNA. Plant-based foods do not naturally contain B12, so it is important to ensure a vegetarian diet contains alternatives to avoid a deficiency. Make sure you have researched substitutes before transitioning to a vegetarian diet to ensure this is prevented. Further information on vegetarian sources of iron can be found here, and B12 can be found here.
5. Do you need to buy any extra kitchen equipment?
If you are planning on cooking from scratch more frequently due to your dietary change, it is important to make sure you have any necessary kitchen equipment before doing so. Consider purchasing some useful essentials including weighing scales and wooden spoons, and also some handy storage jars for plant-based foods such as beans and pulses.
6. Have you researched some new recipes?
A vegetarian diet does not have to consist solely of salads and vegetables. Do some online research and compile a collection of exciting, easy, and healthy vegetarian meals before you cut out meat to prepare yourself. Alternatively, substitute a few vegetarian meals a week into your current diet before removing meat completely to ease yourself into the change.
7. Will everyone in your household be going vegetarian or just you?
If you typically eat with your family or housemates, consider how this dynamic may change if only you are transitioning to vegetarianism. Will this prevent you from eating together? Or are your family considering going vegetarian with you? If you have children, will they benefit from this change, or will you still be prepared to cook meat for them if they so wish?
8. Do you need to think about buying a vitamin/mineral supplement?
Despite the large amount of substitute options available, if you are concerned that reducing or removing meat from your diet will prevent you from reaching your nutritional requirements, you may want to consider purchasing vitamin and mineral supplements to compliment your meals. However, it is important that these are not used as a replacement to the nutrients found in food.
9. How will you manage being a vegetarian when outside of your home?
Consider how your vegetarianism may affect events outside of your home, for example when visiting friends or family. Will they be able to cater for your vegetarian diet, or will you have to provide your own food? Similarly, be prepared to plan ahead before going to restaurants to ensure they have meals that fit your dietary needs.
10. What impact will a vegetarian diet have on your health, both physical and financial?
It might be interesting to see if your changed diet makes a difference to your health or bank balance. Consider looking out for any changes to your spending, weight, blood pressure or bowel movements. Make note of anything out of the ordinary, and keep track of these changes regularly to confirm a vegetarian diet is for you.
For further information on the vegetarian diet, including easy recipes and tips, visit the NHS website.