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And whether vegetarianism is new to you or you’ve been meat-free for years, keep these general guidelines in mind:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat a variety of foods, including fruits, vegetables, legumes, seeds, and nuts, and get enough calories to meet your energy needs.</p>\n</li>\n<li>\n<p class=\"first-para\">Eat plenty of calcium-rich foods, such as broccoli, collards, kale, fortified orange juice, nonfat cow’s milk or fortified soy or rice milk, almond butter, or sesame tahini.</p>\n</li>\n<li>\n<p class=\"first-para\">Include daily servings of omega-3 fats, such as flaxseed, soybean or canola oils, walnuts, or ground flaxseeds.</p>\n</li>\n<li>\n<p class=\"first-para\">Get enough vitamin D through sun exposure, eating fortified foods, or taking a supplement.</p>\n</li>\n<li>\n<p class=\"first-para\">Include daily servings of vitamin B12 from such sources as Red Star Vegetarian Support Formula nutritional yeast, fortified plant milk or plant-based yogurt, nonfat cow’s milk or yogurt, fortified breakfast cereals, or a B12 supplement.</p>\n</li>\n<li>\n<p class=\"first-para\">Limit sweets and alcohol to ensure that you have enough room in your diet for foods containing essential nutrients.</p>\n</li>\n</ul>\n"},{"title":"Quick and easy meatless meals","thumb":null,"image":null,"content":"<p>Great-tasting, health-supporting vegetarian meals can be simple to make. Some favorite dishes have always been meatless, but you can omit the meat from even the most carnivore-friendly meals to come up with new vegetarian classics. Try some of these:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Bean burrito with steamed broccoli and fresh fruit salad</p>\n</li>\n<li>\n<p class=\"first-para\">Black bean soup topped with minced onions, French bread rounds with pesto, chopped green salad, and a slice of cantaloupe</p>\n</li>\n<li>\n<p class=\"first-para\">Cheese quesadilla, steamed mixed vegetables, brown rice, and apple slices</p>\n</li>\n<li>\n<p class=\"first-para\">Cooked oatmeal with almonds and cinnamon, orange wedges, and black coffee</p>\n</li>\n<li>\n<p class=\"first-para\">Hummus with toasted pita points, tomato and basil salad, and rice pudding topped with chopped walnuts</p>\n</li>\n<li>\n<p class=\"first-para\">Lentil soup, carrot sticks, and a small green salad</p>\n</li>\n<li>\n<p class=\"first-para\">Roasted vegetable pizza, home fries, and vinaigrette slaw</p>\n</li>\n<li>\n<p class=\"first-para\">Vegetarian chili, cornbread, spinach salad, and a baked apple</p>\n</li>\n<li>\n<p class=\"first-para\">Whole-wheat rotini pasta with marinara sauce, sautéed spinach, and a garlic roll</p>\n</li>\n</ul>\n"},{"title":"Simple recipe substitutions for vegetarians","thumb":null,"image":null,"content":"<p>If you’re a vegetarian, you probably know exactly how to eliminate meat from your diet. But if you want to cut back on other animal products — like eggs and dairy — you may be at a loss when it comes to appropriate recipe substitutions. Try these clever tricks for replacing animal products in your favorite recipes:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Use half of a mashed, ripe banana to replace one whole egg in recipes for pancakes, muffins, and quick breads.</p>\n</li>\n<li>\n<p class=\"first-para\">Replace cow’s milk with equal amounts of soymilk or rice milk in puddings, smoothies, and cream soups.</p>\n</li>\n<li>\n<p class=\"first-para\">Instead of beef broth or chicken broth, use vegetable broth in soups, casseroles, and pilafs.</p>\n</li>\n</ul>\n<ul>\n<li>Use plant-based or veggie crumbles in place of ground beef in taco and burrito fillings and spaghetti sauce.</li>\n</ul>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Mash a block of tofu and mix it with a few teaspoons of lemon juice. Use this mixture in place of ricotta cheese or cottage cheese in lasagna, stuffed shells, and manicotti.</p>\n</li>\n<li>\n<p class=\"first-para\">Replace hard-boiled eggs with diced tofu when you make your favorite egg salad sandwich filling.</p>\n</li>\n</ul>\n"},{"title":"Easing the transition to a vegetarian lifestyle","thumb":null,"image":null,"content":"<p>Switching to a meatless diet can be difficult if you’ve been raised with typical Western eating habits. Becoming a vegetarian is rewarding, so hang in there! As you strive for the vegetarian ideal, gradually cut meat out of your life, and use these tips to ease the transition:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Get educated.</b> Read books, attend lectures and cooking demonstrations, and talk with experienced vegetarians for tips on making the switch.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Set realistic expectations.</b> Mastering new skills and changing long-standing habits take time. Don’t be too hard on yourself if you experience setbacks now and then.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Keep meals simple.</b> The best recipes use short lists of familiar, easy-to-find ingredients and require no more than basic cooking skills.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Be low-key about your choice to go vegetarian.</b> Explain your rationale to adults and older children who ask, but let others decide for themselves what they will and won’t eat.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five 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Suzanne M. Babich

Suzanne M. Babich

Suzanne Havala Hobbs, DrPH, MS, RD, a vegetarian for more than 30 years, is a registered and licensed dietitian, an editorial board member for Vegetarian Times magazine, and a nationally recognized author on issues relating to food, nutrition, and health policy. She is also a clinical associate professor at the University of North Carolina's Gillings School of Global Public Health.

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Vegetarianism Living Vegetarian For Dummies Cheat Sheet

Cheat Sheet / Updated 10-26-2022

Switching to a vegetarian lifestyle offers benefits to your health, animals, and the environment. Ensure success by easing into a meat-free way of life, planning your vegetarian diet, and making tasty meatless meals at home.

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