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Vegetarian for A Day
While the ongoing debate about the merits of vegetarianism
may never end, there’s little argument that there is a myriad of health benefits
associated with adopting a vegetarian diet. Studies have shown that vegetarians
suffer from fewer incidences of heart disease, some kinds of cancer, type 2 diabetes, obesity, and
more. Lower blood
pressure and lower cholesterol are also common in
vegetarians when compared to meat eaters. Here’s how to go vegetarian for a day every week.
A Balanced Diet
Many types of meat are high in fat and cholesterol, but
they’re also high in protein -- something you’ll need to consume to have the
energy to get through your day as a vegetarian. Fortunately, meat is just one of
several foods that contain protein. Dairy products and eggs are high in protein,
but so are nuts, legumes, seeds, lentils, and whole grains. Make sure to include
a high-protein food in each of your meals. While protein is important, you’ll
need to ensure you’re eating a variety of foods that will keep your body high in
vitamins and minerals. To keep your iron up, make sure to eat dried beans,
lentils, dried fruits, and dark, leafy green vegetables. To ensure your body is
absorbing the iron, eat vitamin
C-rich foods such as tomatoes, broccoli, strawberries, and lemons. Calcium
should also be a part of your meals, and it’s found in spinach, kale and
broccoli, among others.
Start Small
Your first order of business when attempting to go
vegetarian for a day should be choosing which day you’ll spend as a vegetarian.
It might be wise to pick a day other than when you workout the hardest, and if
one of your workdays is busier than the others, we suggest you avoid that day
too. If you’re a meat lover, your dinner plate may look naked without a big slab
of chicken or beef sitting on it. To make the transition to vegetarianism as
smooth as possible, start by making meat-free versions of your favorite dishes.
If you enjoy beef chili, add extra beans and spices to your recipe. You’ll get
all the protein you need and may
forget about the absence of the meat. Pizza, spaghetti and lasagna are also good
bets to wean you off meat. Take pizza, for example: You may love pepperoni, but
considering all the health drawbacks of processed meats, you’ll do yourself a
favor by leaving it off your pizza. Instead, load up on extra mushrooms (which
will give you something thick and meaty to bite into) and add more of your
favorite vegetables as toppings. The same goes for spaghetti and lasagna;
cutting out the meat means you can add more of your other favorite ingredients,
and with all that rich cheese and tomato sauce, you might enjoy the dishes just
as much.
Plan Your Meals
Like any time you’re watching what
you eat, the key is to plan ahead. If you don’t have a plan for what you’ll eat
on your vegetarian day, it will be too easy to give up and resort back to meat.
However, if you have a plan to follow, it will be smooth sailing. Many leading
recipe websites (Epicurious.com, AllRecipes.com) have thousands of options for
vegetables, but there are also several vegetarian-dedicated sites such as
VegWeb.com.
Go Veggie
Remember, if you’re taking on this healthy challenge on your
own accord, you should be enjoying it. If you’re miserable and every “vegetarian day”
is an uphill battle, reconsider your decision more carefully. Part of your
enjoyment will come from coming up with fresh new ways of cooking the vegetables you’ve
eaten for years. And if you can add one sort of protein to as many of the dishes
as possible, that’s an added bonus. Broccoli has many health benefits, but if
you’re simply boiling it, it will quickly lose its appeal. Instead, dice it and
saute it with good-quality soy sauce (tamari is best), finely chopped ginger and
sliced, toasted almonds. You’ll enjoy a new taste -- all while keeping protein in your diet. Instead of plain
carrots, bake them in a bit of orange juice with a dash of cinnamon and before
serving them, sprinkle them with black sesame seeds. The key is to keep mixing
up your meals, incorporating proteins to stay energized and enjoying the
journey. Remember -- you’re not only helping your health, but you’re also
keeping a few extra dollars
in your pocket. Meat is likely one of the biggest expenses on your grocery bill
so go vegetarian for a day and
reap the rewards.
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