How to go vegetarian: A vegetarian starter’s guide from a reliable source AND head’s up about a vegetarian recipe just for us


Well, the Internet is a wonderful place, indeed. You can find all sorts of great information to help you move from a meat-based to a plant-based diet.

Problem is, with so much information, how do you know what is good and what is not?

I can tell you what I do. I always check my source. And I have a few I tend to rely on for this type of information. Such as this one which has great information for anyone who wants to become a vegetarian.

Welcome to the Mayo Clinic
When it comes to health and medical information, one of the sources I tend to trust is the Mayo Clinic. So when the Mayo clinic gives a starter’s guide to a plant-based diet, I tend to listen. And here’s some of the information they provide to help anyone become a healthy vegetarian.

Who can become a vegetarian?
According to the Mayo Clinic “Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women.” Good to know.

How to become a vegetarian
The Mayo Clinic suggests you start with what you already know. “Make a list of meals you prepare on a regular basis. Some of these may already be meat-free, such as spaghetti or vegetable stir-fry. Next, pick out dishes that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles.”

How to stay healthy on a vegetarian diet
Here are just a few of the tips from the Mayo Clinic:

  • To get protein from a non-meat source, try eggs or dairy products as well as soy products, lentils, nuts, and whole grains
  • Vitamin B-12, which you need to produce red blood cells, is found almost exclusively in animal products. You can find B-12 in diary products and enriched cereals and fortified soy products
  • To help absorb iron from a non-animal source (such as dark, leafy green vegetables and dried fruit), eat foods rich in vitamin C (such as strawberries and tomatoes,) at the same time you eat foods that contain iron.


The vegetarian food pyramid
Best of all, the Clinic has a vegetarian diet pyramid you can click and print. Good for those of us that like visual aids!

Brand new and exclusive vegetarian recipe
Have I got a treat for you! Later this week I will unveil a never-before-seen vegetarian recipe developed just for you by a special guest blogger? Interested? Hungry? Then stay tuned … (Oh, and don’t forget about the contest from last Friday – you can still enter to win a freebie!)

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{ 4 Comments }

Comments

4 Responses to “How to go vegetarian: A vegetarian starter’s guide from a reliable source AND head’s up about a vegetarian recipe just for us”

  1. K. Dun Gifford

    Just thought I’d let you know that the Vegetarian Diet Pyramid, as displayed on the Mayo site, was created by Oldways and we have other images and pyramids that might be of use. http://www.oldwayspt.org.

    We also have a newsletter, in case you want to stay up to date on the work we do. We’re a non profit food issues think tank, dedicated to educating consumers to eat better. Cheers! Courtney

  2. KinnicChick

    Here’s a challenge for you… How about a vegetarian wannabe that shouldn’t eat soy, wheat, or gluten? What’s left besides vegetables, fruits and dairy for this person?

  3. Almost Vegetarian

    That is a real challenge, I agree. The more restrictions on a diet, the greater the challenge, in fact. One thought that may help: There is a blog out there whose name entirely escapes me, but it is discusses gluten-free foods. Beyond that, thank goodness you at least can have dairy.

    Cheers!

  4. Pattie

    Just found your blog! Thanks! I just finished month 7 of my Nothing with a Face experimental year as a vegetarian (see http://www.nothingwithaface.blogspot.com).

    FYI: You can get 133% of your daily requirement of B12 (plus other nutrients) from two tablespoons of nutritional yeast (available at health food stores and Whole Foods). I sprinkle it on yogurt, oatmeal, cereal, and salads, I add it to smoothies,and I hear folks love it on popcorn (although I haven’t tried that yet). I usually add fresh ground flax seeds as well (for the omega-3s and because I love its nutty taste).

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