Want To Be A Healthy Vegetarian? Here's 5 Tips On How To Do It!

Over the past few years, studies have confirmed the array of health benefits of a meatless diet. Research has shown that not only can vegetarians get all the nutrients they need but also that a plant based diet reduces the risk of many chronic illnesses and is an overall healthier lifestyle.

" Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases"

(Journal of American Dietic Association, July 2009)

After putting up my last post, What I Gained From A Vegetarian Diet, I've had a handful of people tell me they were taking up my challenge to go vegetarian for the next month. WOO!

I was so happy to hear this but at the same time was hoping that they would not fall into the trap of becoming a junk food vegetarian….You know, since after all, chips, bagels, sugary cereals, pasta, pizza and cheese fries are all vegetarian…

So here it is. For anyone needing some guidance on how to do vegetarian the right way. Here are my most basic tips for being a healthy vegetarian!

1. Keep things exciting

"So do you just eat like carrot sticks and salads all day?"

Absolutely not! I think that if I ate the same boring raw vegetables and house salads day in and day out I would not be such an advocate for this lifestyle. There are so many great recipes in vegetarian cookbooks and online to keep things exciting! My tip? Try one new simple dinner recipe a week to add to your "recipe box".

     

2. Up your protein intake

One of the first questions my friend Alison asked me when she decided to give up meat for lent was 

" how will I get my protein?" 

Some protein ideas that I eat in my diet: beans, lentils, chickpeas, seeds, nuts, eggs, nut butters, avocado, quinoa, occasional tofu and tempeh, hemp, spirulina, leafy greens, chia seeds, hummus, greek yogurt. Also, if you decide to only cut out animal meat, fish is a great source of protein as well.

   

3. Eat clean

"Salads don't fill me up, I'm not a bird. So I will eat a platter of cheese and fries to keep me full instead"

The biggest mistake you can make is to replace meat with processed foods and not eat enough whole foods. Sometimes people will say a vegetarian diet didn't work for them because they were always hungry, or their cholesterol went up, ect. But then I ask them what they ate and it was mostly microwaved dinners, junk food, and an excessive amount of cheese, pizza and pasta. Well of course this didn't work! Your body was starving for nutrients.  Don't be afraid to snack on vegetables and fruits all day long! Which leads me to my next tip...

4. Eat the rainbow.. and a lot of it!

"Do vegetarians need to take supplements?"

In reality, whole foods provide all the essential nutrients the body needs. When you eat vegetables and fruits of all different colors, they each provide certain vitamins and minerals. Honestly though, sometimes it is hard to make sure your body is getting all the nutrients it needs. It is common that when you stop eating red meat it can lead to anemia. I never experienced this but  you should consult with your doctor and consider taking a good quality zinc, iron, or b12 supplement if you feel you are not getting adequate nutrition.

My favorite way to incorporate more vegetables into my diet is by drinking green smoothies. Great for if your on the run or hate vegetables plain.

5.  Don't give up your favorite meals

"I miss eating chicken parmesan" 

You'll be surprised how many meals can be made vegetarian. People always ask me "you don't miss meat?". And to be honest, I don't at all. But the one thing that I miss are buffalo chicken wings… yep. weird right? But it isn't the chicken I miss- it is the texture and the spicy sauce. So what do I do? I typed into google "vegetarian version of buffalo wings" and up came a recipe that used cauliflower to replace the chicken! It 's delicious and really does the trick!

Missing a burger? Try a veggie burger or black bean burger.

Missing chicken parmesan? Try eggplant parmesan.

Missing lasagna? Try a vegetable lasagna.

Missing a Bolognese pasta sauce? Try chopping up eggplant into the sauce.

Miss a turkey sandwich? Try loading up a whole grain bread with avocado, lettuce, tomato, lemon, onions and pepper. (Or tuna fish if you decide to continue eating fish)

Miss a steak? Try a blackened or grilled tuna or swordfish topped with hot peppers and caramelized onions.

Just a quick little tidbit- I don't necessarily think eating meat is unhealthy! In moderation, organic grass fed chicken and beef that does not contain growth hormones injected into regular cows and chickens are an excellent source of protein. However, it is clear that there are benefits to a vegetarian diet when the focus is on whole, nutritious foods. Whether you are set on trying out a vegetarian diet or just trying to get healthier by cutting out some meat, these tips will always be here for you to look back on moving forward with any health journey you decide to embark on!