By Abigail Carroll. Vegetarian Lifestyle. At Saturday, May 04th 2019, 22:14:14 PM.
The American Dietetic Association has these tips for people who want to stop eating meat: Choose whole‐grain products, such as whole-wheat bread, wild or brown rice, and whole-grain cereals. Follow a varied diet, with whole grains, fruits, vegetables, legumes, nuts and so on. Use eggs and dairy products in moderation, if at all. Have a regular source of vitamin B12. Ensure a sufficient intake of vitamin D, especially if exposure to sunlight is low. They also suggest reducing the intake of high‐sugar and high-fat foods, especially trans-fats.
To make sure you're eating enough protein and calories in general, don’t skimp on plants that offer amino acids and healthy fats. How much protein should you aim to eat each day? While it might be possible to get away with less, I personally think it’s best to divide your body weight in half and eat about that many grams of protein per day. Some of the best plant proteins include natto, Spirulina, Tempe, nutritional yeast, green peas, lentils, quinoa and amaranth.
The semi‐vegetarianism dietary movement, also known as flexitarian-ism, is rapidly growing. There is no strict definition of a flexitarian diet, but it typically involves eating at least one vegetarian meal a week. Introducing vegetarian meals -- and entire vegetarian days -- into your diet is a good first step toward vegetarianism. This also helps you to gradually become comfortable with replacing meat with vegetarian protein sources, such as soy products, and beans. The federal 2010 Dietary Guidelines for Americans recommend eating a variety of protein sources each day, so this first step toward vegetarianism is also a great way to immediately improve your diet.