By Abigail Carroll. Vegetarian Lifestyle. At Saturday, May 04th 2019, 22:23:05 PM.
Give up all of the animal ingredients and foods that you won't miss, and allow yourself the occasional exception whether it’s a food, holiday meal, or favorite restaurant. I advocate following a fully vegan diet and I encourage you to strive towards that as a goal, but it’s just silly to abandon vegan-ism in it’s entirety because you love bacon or cheese too much. Don’t let yourself get caught up in trying to label yourself based on your diet, this is a sort of all-or-nothing thinking that’s simply not constructive. If allowing a little flexibility is what will help you sustain a mostly vegan lifestyle then that's exactly what you should do! This also serves to make the vegan lifestyle a lot less daunting and more approachable to others.
The main sources of protein and nutrients for infants are breast milk and formula (soy formula for vegan infants), especially in the first 6 months of life. Breastfed infant vegans should receive a source of vitamin B12 if the mother's diet is not supplemented, and breastfed infants and infants drinking less than 32 ounces (1 liter) formula should get vitamin D supplements. Guidelines for the introduction of solid foods are the same for vegetarian and non-vegetarian infants. Breastfed infants 6 months and older should receive iron from complementary foods, such as iron-fortified infant cereal. Once an infant is introduced to solids, protein-rich vegetarian foods can include pureed tofu, cottage cheese, yogurt or soy yogurt, and pureed and strained legumes (legumes include beans, peas, chickpeas, and lentils).
The Dietary Guidelines state that most people should replace at least two servings of meat per week with fish and seafood. Replacing all meat and poultry in a semi-vegetarian diet with fish and seafood helps to accomplish this. In addition, this serves as your second step toward adopting a fully vegetarian diet. With only one animal food group remaining, you can now drop the "semi-vegetarian" label and identify yourself as a "Pescatarian" or "pesco-vegetarian." This step has the added benefit of reducing your fat and caloric intake, as fish and vegetable protein sources are generally leaner than meat and poultry.