So you want to go meatless? - advice for starting & sticking with a vegetarian diet - includes sample menu chart

Vibrant Life, May-June, 1992 by Brenda Mulder

As I frantically one morning in an attempt to get to work early, I commented to my husband that it would be convenient to simply gulp down a can of liquid nutrition instead of eating breakfast. Wisdom decreed that skipping breakfast would not be a good option, so the menu was a few slices of toast, peanut butter, and an apple, definitely breakfast on the road.

While driving I had a few moments to enjoy the simple meal I was eating. I also had a chance to think about writing this article on how to get started on a vegetarian diet. I decided a good way to get my thoughts flowing was to ask some vegetarians for their best advice. Since I know quite a few vegetarians, I was not at a loss for input.

My question, What is your best advice for someone who wants to get started on a vegetarian diet?" Here's what they said in no particular order:

"Decide why you want to become a vegetarian."

"Become educated in good nutrition to assure a balanced diet."

"Start with familiar foods. Don't plunge into the foreign stuff right away. Experiment later."

"Drop meat gradually. Start eliminating it, maybe one meal a day."

"Avoid places where you can smell meat cooking."

"Get into the habit of reading labels."

"Find a good vegetarian cook."

Suggestions definitely worth exploring-at least some of them. Going meatless can be quite an adventure, or it can be a simple change, with little fanfare. It's up to you.

I am certain that you don't need a long list of complicated rules or a handbook of food values to ensure a balanced diet. Just keep a few basic guidelines in mind.

A balanced vegetarian diet includes plenty of fruits, grains, legumes, and vegetables. Lacto-ovovegetarians (those who include dairy products and eggs) need to make an effort to use low-fat dairy products and limit their consumption of egg yolks to control fat and cholesterol intake. Vegans (those who consume a pure vegetarian diet free from all animal products) do not have to be concerned about cholesterol, since it is only in animal products. Vegans do need to make an effort to get enough calories and to eat a greater volume of food, since such diets tend to be high in bulk. The only nutrient not available from practical plant sources is vitamin B12, so vegans must be sure to get this vitamin from another source (see "ABCs of Nutrition"). The intake of low-nutrient dense foods such as sweets and fatty foods should be kept to a minimum.

Vegetarians should choose whole or unrefined grain products whenever possible and limit use of refined foods. Eating at regular times is also a wise plan. Begin the day with a hearty breakfast. Take time to eat a good lunch and keep supper on the light side. If regular meals are eaten, the tendency to snack on junk food is reduced and an appetite for wholesome food at mealtimes is encouraged.

Making the transition. Where do you begin when you decide to be a vegetarian? Before you start changing, look at your current diet. What do you eat? It might be helpful for you to write down everything you eat in a typical day. Next, look at the type of foods you eat and decide what you want to change. Remember that a person who consumes meat is almost a vegetarian. Most people eat fruit, grain products, vegetables, nuts, and beans. The main difference between a vegetarian and a nonvegetarian is what they choose for an entree.

The first step in the process of change is to determine who is involved or affected by your decision to be a vegetarian. Are other family members going to be supportive? Do they want to change their diet too? What resistance are you going to encounter? The best thing you can do is communicate with your family. Let those who will be involved or near you know what your plans are. If family members are showing some resistance, be sure to give them the option to try new foods if they like. Do not force them to adopt your ideas. Remember, change takes time.

2. Increase your intake of plant products. Use plenty of fruits and vegetables. Include whole grains, legumes, and some nuts. If you are making the transition from a heavy meat-based diet, try making casserole main dishes that include whole-grain rice, pasta, beans, or vegetables in a stew.

Develop several good meatless main dishes. Since the entree is the main difference between a vegetarian diet and a meat-based diet, this is the area where you will need to focus your attention. Here's where finding a good vegetarian cook can come in handy. if you have the opportunity, attend a vegetarian nutrition seminar or cooking school. Talk with others who are vegetarians and ask for their recipes. Get a good vegetarian cookbook and begin trying one new recipe a week. Vegetarian main dishes can be made from beans, lentils, tofu, nuts and grains, rice, or pastas. You may want to try using a few of the meat analogues (soyor gluten-based protein products) in some of your favorite recipes. You can find them in health food stores, and some are in grocery stores. When you introduce a new food to your family, offer it as a side dish at first. Later you may want to choose to have one vegetarian meal a week. Keep a record of the dishes that are winners with your family.