By Abigail Carroll. Vegetarian Lifestyle. At Saturday, May 04th 2019, 22:14:52 PM.
A vegetarian diet that is heavy on snacks and junk food can still be high in calories. People who do not eat meat or fish may lack certain nutrients, especially if they are not consuming eggs or dairy products. Nutrients that can be lacking include:Iron, Calcium, Protein, Vitamin D, Vitamin B12, Zinc. Good sources of iron are sea vegetables, such as nori, fortified breakfast cereals, legumes, such as beans and lentils, dried fruit, such as figs, and broccoli, among others. Consuming these with foods high in vitamin C, for example, citrus fruits or tomatoes, will help the body absorb the iron.
So you've decided that you’d like to become vegan, but where do you start? Transitioning to a vegan lifestyle can seem really daunting but often the idea of a big lifestyle change is a lot scarier than actually doing it. If you focus on making one change at a time the progression to vegan-ism will feel quite natural. It’s important to go at your own pace and to decide on a method that works best for you. Here are some ideas and guidelines to structure your transition to vegan‐ism, just be sure to tailor them to your specific needs.
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.