Going Vegetarian Gradually

Many people considering a vegetarian diet are confused about where to start. The term “vegetarian” conjures up a plate of greens.

However, there are many recipes that can be found in book stores and on the internet that include a lot of variety. Once you get the recipes, the next task is how to start.

Research has shown that it is best not to start “cold turkey” so to speak. That is, make your switch to vegetarian eating gradually. Begin with one or two meals a week then work your way up over time. This improves your chance of success.

Here is more on the switch:

Whether switching to vegan or vegetarian, the question of ‘what to eat,’ tops the list. According to Registered Dietitian, Mark Rifkin, “generally speaking, small incremental change is going to be more effective over time than taking everything in one big swallow.

The first meal of the day is a good starting point for the beginner vegetarian. “Breakfast, for the most part is already vegetarian: cereal, pancakes, eggs, yogurt, french toast,” said Rifkin.

But you can’t live on breakfast alone, so build your vegetarian plan from there. Rifkin advises, “add one or two vegetarian meals per week, so that by the time you’re working up to three meals, four meals, then seven meals a week, wait a minute, you just cut out the fish, you just cut out the chicken, you just cut out the beef.”

As you cut out proteins you’re familiar with, focus on adding new ones. “All the different types of beans and legumes, anything made out of soy, and also including nuts and whole grains,” said Rifkin.

Plan your ‘vegetarian plate’ with balance in mind. One-quarter protein, one-quarter starch, and one-half non-starchy veggies. “So vegetables like broccoli, greens, cabbage, onions, mushrooms, peppers, green beans, red peppers, etc., etc,” said Rifkin.

How to go Vegetarian – ky3.com