Whether you've decided to go vegetarian for health or environmental reasons or you're of the animals-are-friends-not-food persuasion, sticking with a no-meat diet can be tough. There's a whole slew of things to consider, like how to make sure you're getting the nutrition you need to support your body and brain and how to find dietary substitutes that are satiating and satisfying. But you're not going to let a little hurdle (or several) get in your way once you've made up your mind, right? Veggie converts—and soon-to-be ones—listen up! Here's everything you need to know.
What Being Vegetarian Really Means
It's pretty universally understood that if you're a vegetarian, you don't eat meat. But we all have that friend who says they're a vegetarian in between bites of sushi or chicken salad. We're not knocking poultry or seafood, but if you're truly a vegetarian that means you're not eating anyanimal flesh.
Of course, people do follow all different types of vegetarian diets. Ovo-vegetarians eat eggs but not dairy products like cheese or milk (which is why they're sometimes called eggatarians), while lacto-vegetarians eat dairy products but not eggs. Most of the vegetarians you know likely eat both eggs and dairy, which makes them ovo-lacto-vegetarians.
What Being Vegetarian Really Means
It's pretty universally understood that if you're a vegetarian, you don't eat meat. But we all have that friend who says they're a vegetarian in between bites of sushi or chicken salad. We're not knocking poultry or seafood, but if you're truly a vegetarian that means you're not eating anyanimal flesh.
Of course, people do follow all different types of vegetarian diets. Ovo-vegetarians eat eggs but not dairy products like cheese or milk (which is why they're sometimes called eggatarians), while lacto-vegetarians eat dairy products but not eggs. Most of the vegetarians you know likely eat both eggs and dairy, which makes them ovo-lacto-vegetarians.
And then there are the vegans, who are technically really strict vegetarians that—in addition to not eating meat, dairy products, or eggs—also don't eat animal-derived substances (like gelatin, which is a product of bone marrow). And to round things out, there are pescatarians, who eat fish (but not any other kind of meat) and are therefore not in fact vegetarians.
If you never eat anything but mac 'n' cheese with a side of french fries, sure, you're technically following a vegetarian diet. But that doesn't mean it's good for you, or that at some point down the line you won't feel the effects of consuming mostly simple processed carbs. "It's very easy to be an unhealthy vegetarian," says Stephanie Middleberg, a New York-based nutritionist. Soon enough, your energy levels can bottom out, and when that happens, it's time to reconsider what you're eating.
What You Might Be Missing
A plant-based diet can leave you with lower levels of certain vitamins and minerals, specifically Omega-3 fatty acids, iron, and zinc, as well as B-12 and vitamin C. Luckily, according to Willow Jarosh of CJ Nutrition, it's not hard to make up for what you're missing by conscientiously eating certain foods.
Omega-3s: Walnuts, flax, and chia seeds are a great source of Omega-3 fatty acids, which aid in metabolism and are good for your brain and skin too. They need to be incorporated into several meals throughout the day to make sure you're consuming enough, but because of their balance of healthy fats, oils, and protein, these foods don't just satisfy a nutritional need—they also leave you feeling like you've eaten something substantial.
Iron: According to Jarosh, "Because non-meat iron sources contain a different form of the mineral that's less bioavailable"—i.e. more difficult to absorb—"iron recommendations for vegetarians are actually slightly higher." The key to getting enough iron isn't just about finding foods with a lot of it though. You also need to eat foods that increase iron absorption (like grains, seeds, citrus, and sprouted beans) so that you're body can actually access the benefits. One awesome iron-centric meal idea? A spinach salad with lentils and orange segments or strawberries. "Vitamin C and other acids in fruits and veggies can help vegetarian iron absorption," says Jarosh.
Zinc: This nutrient packs an important punch because it helps your body's immune system fight off bacteria and viruses; this is why people take zinc supplements when they're battling a cold. Similar to iron, acidic food pairings can improve your body's ability to absorb zinc, so consider combining zinc-rich foods like soy, whole grains, legumes, nuts, and cheese with something citrus-y.
Protein: When we think protein, we're trained to think meat. But luckily, from nuts and seeds to leafy greens and dairy products, finding alternative protein sources is a non-issue. Nutritionists recommend incorporating a protein source into every meal if you can. Think of it this way: Removing meat from your diet forces you to explore your protein intake more thoughtfully and try foods that you might not have otherwise considered.
Know Your Faux
We live in a time where no meat doesn't mean no options. There are plenty of substitutes that can take the place of your former faves. Naturally though, there might be some types you prefer over others! Before you resign yourself to a life of fake chicken nuggets, do a little bit of exploring.
Tofu: Tofu tends to be the first place people turn—it's easy to find, and comes in different varieties of firmness that make it the perfect sub-in for an insane amount of dishes. Tofu is soy-based, and takes on the flavor of whatever you're cooking it with; it's also often readily available at the grocery store in a ton of pre-made flavors.
Tempeh: Like tofu, tempeh is soy-based. The awesome thing about it is that it's texturally a little more dense than tofu, and thus better approximates the consistency of meat when you're making a substitution. (Although, as any non-vegetarian will tell you, faux meat is not in fact meat, and will never truly taste the same.)
Seitan: Otherwise known as a "wheat meat," seitan is made from gluten. It's a good source of protein and also happens to be extremely versatile, but if you're avoiding gluten, you'll obviously want to go another route.
Whole grains and legumes: No, a black bean quinoa burger is never going to taste like that greasy cheeseburger you used to (and still might) love. But part of the deal when you commit to being a vegetarian is giving up certain things, and with time you'll come to love and crave new versions of old standbys—that may just be healthier and more nutrient-packed than what you would have picked in the past.
One last thing to keep in mind about meat substitutes? You need to pay close attention to packaging and ingredient lists. Some of these products are highly processed, says Middleberg, who recommends sticking with basic, whole foods that are naturally rich in protein.
A Recipe for Success
The hardest part of any restrictive diet is making sure you have a variety of food options. It can get boring: That's just a fact. But being a vegetarian isn't only a way of eating, it's a way of living. In addition to needing variety to spice things up a bit both literally and figuratively, eating different things is also good for your body.
Especially at the beginning of your vegetarianism, it's important to monitor your hunger and have plenty of snacks available that sync up with your new lifestyle. No, that doesn't just mean keeping carrot sticks on hand! One idea? Create your own mixed nut and fruit packs (maybe throw in a couple of chocolate or carob chips too!) before you head out for the day. Here's Middleberg's recipe for energy bites: Mix nut butter with chia seeds, oats, coconut, dried fruit, and maple syrup or honey, roll it all into a ball, and keep a stash in the fridge. Edamame is also a great snack, Jarosh shares, because it's a complete protein—just pop a serving of frozen pods into a plastic bag when you leave home in the morning, and by lunchtime it'll be thawed out and ready to eat.
Being sure not to eat the same foods day in and day out is also super important. "Food ruts can mean you're only getting certain nutrients and missing out on so many more," says Jarosh. She recommends trying not to eat the same meals two days in a row, "even if that means having a peanut butter and pear sandwich one day and a peanut butter and banana sandwich the next." It's all about small switches, which add variety without too much work.
Committing to being a vegetarian, whether it's for ethical or health reasons, is a tough challenge, but there is a key to success: "Balance, planning, and variety," says Jarosh. "A healthy vegetarian diet has a balance of healthy fats, nutrient-rich carbohydrates, and adequate protein at each meal and snack." Giving some thought to what you're putting in your body is good in and of itself, and that's what being a vegetarian is all about.
by Elizabeth Kiefer