Here’s what you need to know before going vegetarian...

By Rachel Lamb . 14/05/2018 · 6 Minute read

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With National Vegetarian Week just around the corner, you might be thinking about giving up meat or animal products for 7 days. After a week on a plant-based diet, you might even consider making it a permanent transition.

If you’re gearing up for a meat-free week, here are some things you need to know about becoming a vegetarian.

It’s really important to maintain your protein intake

Most meat-eaters get the majority of their protein from meat or animal products. When you stop eating meat, it can be harder to get the right amounts of protein into your body, so make sure you eat plenty of vegan protein sources, including spinach, mushrooms, chia seeds, lentils, tofu, nuts, quinoa and peas or vegetarian sources of protein, like milk and eggs.

Sources of Protein for Vegetarians

Not all veggie and vegan food is low-fat

Just because a food is considered vegetarian or vegan doesn’t mean you can eat unlimited amounts of it. Foods like cheese, nuts, avocado and olives are all higher in fat, which means they need to be eaten in moderation. Yes, natural fats are essential for a healthy diet, but too much of any type of fat can have a negative effect on your body.

Pay special attention to your vitamin intake

Protein isn’t the only intake that needs monitoring. Equally important are essential vitamins like vitamin D, vitamin B12, iron and calcium.

Vitamin D is vital for healthy bones and avoiding conditions like Osteoporosis. Find it in foods like: fortified cereals, mushrooms, fortified soy and almond milk, plant supplements and tofu. Don’t forget that one of the biggest sources of vitamin D is sunlight, so get outside when the sun shines as often as possible (just remember to stay protected). In colder months, try a vitamin D supplement.

Calcium-rich foods include: Kale, spinach, soybeans, fortified products, tahini, figs, pinto beans, corn tortillas, almonds and edamame.

Without enough vitamin B12, you can become anaemic and suffer nerve damage. Find B12 in foods like: milk, eggs, yeast extract, fortified foods (like certain cereals), soya milk and vegetable margarine.

For healthy iron intake, eat plenty of legumes (lentils, soybeans, tofu etc.), grains (quinoa, brown rice, oats etc.), nuts and seeds (pumpkin, pine, sunflower, pistachio, cashews, sesame etc.) Did you know you’ll absorb more iron when paired with a source of vitamin C? Try it!

Sources of Calcium for Vegans and Vegetarians

You don’t have to go ‘cold turkey’ on meat

If the idea of cutting out all meat straight away is a bit scary, don’t feel pressured just because it’s National Vegetarian Week. Cutting out meat is a big decision and no one body is the same, so take it at your own pace. You might want to start by only cutting down on your meat consumption and that’s fine.

Here’s how much protein you should be getting

This all depends on how active you are. If you’re not particularly active, protein consumption should be your weight in kilograms multiplied by 0.8 to 1. For example, a woman who weighs 68 kilograms would take 68 x 0.8 = 54.4. She would therefore aim to eat between 54.4 grams and 68 grams of protein per day.

However, if you exercise regularly, the number you multiply your weight by needs upping to between 1.2 and 1.4. Competitive trainers and athletes need to multiply their weight by between 1.6 and 2.2.

Weighing Protein | Eggs | Scale

Always check labels for nasties

Again, just because something is labelled as vegetarian or vegan doesn’t mean it’s ‘healthy’. Case in point – McDonald’s fries are classed as vegetarian.

Lots of meat-free processed foods are full of fat, sugar and preservatives, so make sure to check those labels before you buy!

Be aware of any difficult side effects

Some people experience withdrawal symptoms when detoxing from meat. It can cause some vegetarians to feel weak, which can be mistaken for lack of protein, but it’s actually your body working hard to eliminate toxins from the body. This weakness should subside as the body changes its environment.

Other symptoms can include dizziness, nausea, fatigue, dehydration and problems concentrating. If you’re concerned about experiencing any of these symptoms, you can speak to a dietitian. Dietitian jobs are based around healthy diets and eating habits, so they can answer your questions about becoming a vegetarian.

Preparing your food makes veggie life easier

The more prepared you are for a change in diet, the more manageable it will become. Do plenty of research on what foods you can eat and look up quick and easy recipes that will taste delicious, even without meat.

Store your grains and legumes in mason jars to make storage and accessibility of common foods easier (and prettier).

Mason Jar Food Storage

Don’t be afraid to eat out

With plant-based lifestyles on the rise, there are so many cafes and restaurants that now offer vegetarian and vegan dishes (some don’t serve meat at all). Not sure what’s on offer in your favourite eatery? Just ask! If your choices are limited, see if you can eliminate meat from your favourite pasta dish or salad. It’s always worth asking!

We wish you luck!

If you’re cutting out meat this National Vegetarian Week or becoming a full-time veggie, we hope these tips have been helpful for maintaining a healthy and fulfilling diet. Don’t forget to consult dietitians for great advice on food and nutrition.

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