Vegeterian/healthy Eating

I would be pescatarian if I could afford it... well most of the time, prosciutto is just too delicious ;) My H is buddhist, and goes back and forth on being a moral-vegetarian. He has been for years, and then doesn't for several years, back and forth like a yo-yo. He figures the lower his balance sheet the better. Growing up in Japan may have shaped my perspective... but to ME something has to die for me to live... whether it's a cow, a plant, or a mushroom. It dies so that I may live, and then when I die things live off of me. Everything lives off of the death of something else (even plants die if all they get is sunlight and water, they need the decaying bodies of dead organisms in order to grow). ANYHOW... ramblings aside, we eat vegetarian 3-4 days a week, pescatarian 2-3 days a week, and cheaply 2-3 days a week.

The reason why some people are okay with fish/seafood isn't one reason, but many.They range from health reasons, to expediency (easy way to get protein), to compartmentalization (fishies have faces... but some people just don't consider them sentient enough), to, to, to. Really, vegetarianism has soooo many different choices wrapped up in it... that everyone's reasons are different. When there are enough people who do something similar, then you get a name; like vegan, or pescatarian, or lacto-ovo-vegetarian, or militant vegetarian, etc. But it's all a product of wealth. We can afford to make choices about our diets (because food is plentiful), so most people do. ((My good friend who has been a strict vegetarian for over 20 years has been slowly reintroducing animal proteins back into his diet... so that he can go on a long trip overseas in areas where food ISN'T plentiful. In order to survive the trip, he needs to be able to eat what's available and not get sick... hence his 24month slow-add to rebuild the enzymes necessary to do so)).

The MOST important thing about a vegetarian diet are COMPLETE PROTEINS, regardless of what kind of diet you prescribe to. Complete proteins are found in flesh (land or sea), milk, and baby-anything (eggs & nuts... nuts being baby trees) AS WELL AS ***legume+grain**** ((rice+beans, hummus+pita, any legume + any grain)). Quinoa is actually a nut, although it appears like a grain, hence why quinoa is a complete protein. Mycoproteins (proteins from mushrooms) aren't complete proteins, but they are complex proteins.

Our shopping list/garden includes a lot of fresh veggies (peppers, squash, tomatoes, broccoli, beans), mushrooms (portobello, shitake, crimini, etc.), a lot of different kinds of rice and rains (bulgar wheat is my current love), cheeses, eggs, etc. There are about a gazillion and one reeeally yummy vegetarian dishes. Ranging from Indian curries, to Asian dishes, to Italian dishes, Middle Eastern Dishes, to Americana, to Carribean, to S. American... just zillions of them.

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Hi Y.,
Some people choose to be vegetarian for health reasons and others do it for philosophical/ethical beliefs. Those who don't believe in killing animals generally won't consume fish. Some won't consume eggs or dairy and are fully vegan. If you do eat a vegetarian diet you should avoid processed foods. I would suggest avoiding sugar and dairy foods, GMO foods, fried foods, etc. Use healthy oils like virgin olive oil, coconut oil, and flax or hemp seed oil. Some sea-based plants foods are good to include, like different seaweeds and some blue-green algaes like spirulina, to make sure you get lots of minerals and vitamin B-12 (especially if you were to be fully vegan). The main cons of a plant based diet are that people will think you are weird for not eating meat - the pros are that you get much more antioxidants and you put less stress on your body systems if you cut down on or eliminate meat (and dairy). Some people feel like they need animal proteins at times, so for them going fully vegetarian is difficult and may not be ideal. Just as important as cutting out dietary stresses is healing emotional stresses if you want to prevent diseases.

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Hi. I am a vegetarian since 20 years ago. My suggestion is to do it slowly. not from one day to another. Start with 1 vegetarian day and increase it slowly. Look in google for vegetarian recipes for children, vegetarian easy meals. etc...Be carefull not to tell every body that from now on you are 100% vegetarian and things like that, as if you are entering in a sect. Be moderate in everything you do. Never say nothing ofensive when you are sharing a meal with people thet eat meat. Respect and tolerate them. don´t try to convince the others to become vegetarian for this is violence. Give advices only if you are asked to. Be hummble. Good Luck.

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For recipes, check out www.101cookbooks.com. She is a vegetarian that still eats dairy and eggs and posts a lot of really interesting, tasty meals. The important thing is to combine your foods properly (throughout the day, not necessarily at every meal) in order to get the protein you need. And if possible, if you're making this switch for health reasons, then consider avoiding many of the processed tofu products, as processed food is still processed food. (So, sticking with soy beans, tempeh (fermented soy) and seitan. Quinoa is a grain that also has complete protein like soy beans and eggs.

For many years I considered myself a vegetarian, not eating any meat products. Then I realized that vegetarian is supposed to mean that you eat vegetables. lol Which I wasn't. My advise is don't focus on what you can't eat, meat products etc. and instead focus on all the variety of what there is to eat. All the different kinds of vegetables and delicious fruits and vegetables there are. Alot of vegetarians would be better of calling themself a "grain"etarian since they mostly eat pasta, bread and grains. The most important part and the part that is going to keep you healthy is the fresh uncooked unprocessed fruits and vegetables that have everything your body needs. Check out this website for more about eating live food. TheGardenDiet.com I just did a 21 day cleanse and lost about 15 pounds (mostly belly fat!) and feel great! It's about replacing the space we fill in our stomaches with cooked, processed food with sweet delicious fruits, tasty salads, smoothies. Its amazing the effect it has on your whole life not just your body, your thinking clarity, your energy levels, etc. I have started the kids on replacing their breakfast with a delicious fruit smoothie with fresh almond milk and introducing vegetables back to their tastebuds. Also important to know, alot of vegetables that are gross cooked taste delicious fresh such as spinach and beets.

Good luck and good for you in starting to look into changing things for your you and your familys future instead of accepting the so called fate of bad health. How you eat and treat your body (exercise/clean living) overrides all.

I started going off of all meat in 1990 when I moved to G'ville to go to college. I have been off red meat for 4 years at the time. I did this for 2 reasons, I wanted cut out meat & I lived in RV that didn't have much of a freezer. So it was a logical transition. At the time I was Ovo-lacto. now I eat seafood since I got married in 1998. My 3 yr old dauther & husband are carnivores.

The Pros are ther are MANY options even at the local grocery store that wasn't avilable when I became a vegetarian. IF your are into animal rights, there they often have pot luck type events & will lists of local veggie/vegan places. If you go to Pei Wei they list what vegetarian.

Disadvantage is these options are often expensive & processed.

What type of vegetarain you become often depends on your reasons, is it just health, animal rights, environment etc.

I went to eating sea food when we honeymooned in Key West. most veggie options were pasta primavera- I can make that at home. After being off all meat for 8 years- my body did rebel with GI problems (moderate) but adjusted.

There are many vegetarina books out there- some have been on the market for years. one of my first ones was Tofu Cookery. They have a kiiller tofu cheese cake recipe.

My husband makes the food the the family & just makes mine the meat subsitute.

If you like ethnic food- Asian, Indian (esp) & mediterranian there are many recipes. with the internet the options are unlimited. But not cheap. You need to read the ingredients to EVERYTHING- especially if you go vegan.

I recommend a gradual change to ease shock. Eliminating red meat first, then fowl, the sea food if you desire, then egg/dairy- if you decide to go that are.

I do know people who are basically vegetarian, unless the meat is wild caught- some one they know who hunted or personally raised & butchered the animal.

The are almost as many variations as there are people. As well as reasons for them eating the way they do.

Please check EAT RIGHT4YOUR BLOOD TYPE- this is an incredibly researched book- and not everyone should elimanate meat- just change to grass fed- that will make all the difference.
Personally going meatless gave me awful fatigue- I'm type B blood and must have meat.
So a little research on what blood types in your family will give great direction.
Also check WestonPrice.com for other super suggestions on eating in a healthy way.
Well done for taking this on-best, k

I was the only vegetarian in my family for 7 years. I recently had medical issues and could not have nuts, seeds, beans. My hair was falling out because of the protein I had been lacking. I started eating chicken slowly once again. I had no choice. So just really be informed what you need. I loved being a vegetarian. I wish you luck!

Good for you for being conscious. I would recommend you start reading, just read read read. There is so much great information about there to help you make good decisions when it comes to your diet and the effect on your body. You have already gotten a lot of good advice, I just wanted to second a couple of things mentioned. I did the organic coop when I was living in Florida and I loved it beccause it forced me to learn how to cook things that I never would have bought on my own. I learned so many wonderful things about preparing all kinds of different veggies. Also, i highly recommend getting a Vitamix or Blendtec. They are ecxpensive, but such an important tool in a healthy kitchen. They last FOREVER and reatin their value. I am not a vegetarian, but I rarely eat red meat or pork. All of the dairy, meat I do eat is organic!! I always try to get locally grown whenever possible. I was a vegetarian for about 7 years, and my on peice of advice on that is to watch out for the pitfalls of a meatless diet. Make sure to limit your intake of soy (is it in everything!!) and procesed wheat products. I have read enough information about soy to try and totally eliminate it from my diet, especially my childrens. Sometimes it to slip into eating breads, pastas, crackers, snacks, etc, but this will not help you achecive the healthy diet you are seeking. Good luck and good for you!!!

Good for you!

I admit, I have truly tried to go vegetarian but just can't do it. I find my body truly needs a little bit of animal protein. But our diet is very heavily leaned to plant based.

If you have not yet, you need to read "The China Study" by T. Colin Campbell. While he endorses a meal plan closer to vegan, the evidence is there to support a plant based diet. Another good book is "In Defense of Food" by Michael Pollen.

When I go to the store, I do literally shop around the edges and spend the most time in the produce department. When I cook meals I may cook a single sirloin steak (grass fed, hormone free etc). *I have proven I can fix a single steak or just 2 chicken breasts, slice them before I put them on the table and there is more than enough. Fix a big fresh salad, at least 2 different vegetables and some kind of fruit for dessert.

I'm always looking for new recipes to try that don't seem "vegetarian" for my family. A great cookbook is "Simply Suppers" by the Moosewood Restaurants. One of my favorite new meals is a Roasted Tomato and Lentil soup. Very hardy and healthy.

I think, at least speaking for myself and my family, it's all about retraining your tastebuds and mind about what is food for you. AND listen to your body, you may find you need, like I do, just a little bit of meat. You will find people very passionate about the pros and cons of which ever side they are sitting on. But you need to listen to YOU. I've been told I'm not trying hard enough to be vegetarian, like I understand what that means! I can tell you that as an RN, who works in the wellness industry the "experts" can't agree on what is the best and healthiest because everyone is different.
Go to You Tube and look up "what is the healthiest diet?" clip. I have worked with and/or taken classes from some of these well respected doctors in the industry and they all have their opinions.

The most important thing is to remember that you have your families health and well being first in your mind. And what works for you and your family, may not work for everyone else.

Good Luck and enjoy the journey!

Good for you for wanting to make a change for your family and please don't listen to anyone who says a plant based diet is unhealthy. Any diet that isn't well thought out can be unhealthy.

Only you can decided what you want to eat. A true vegetarian eats no animal meat (including fish), so it makes me a little nutty when people say they are vegetarians that eat fish...no, they are pescetarians. Anyways.

Vegetarians are meat-free for lots of reasons. I am a lacto-ovo vegetarian, as is my son (for now) which means I eat no meat, but I do eat dairy and eggs. A vegan would eat zero animal products to include dairy, eggs, honey, etc.

If you have no ethical reason to go vegetarian, you could certainly go plant based as much as possible, but include fish on occasion. A sustainably fished, low mercury fish is a very healthy thing to include in your diet. Since I am breastfeeding, I do take fish oil supplements as does my 2 year old.

The number one concern with people going veggie is getting enough protein. You need to determine the amount of protein your family needs based on ages and activity levels, etc and plan accordingly. The good news is that most Americans get way more protein than they need and it is not difficult to get protein.

Milk, all dairy (like yogurt, cheese), eggs, nuts, tofu, beans, nut butters, legumes (lentils), etc all provide protein. Breads, bagels, tortillas, etc all have some protein in them. Breakfast of cereal, yogurt, fruit and some nuts sprinkled on top is a good healthy breakfast.

My motto is everything in moderation and everything organic! :) Try to eat as whole as possible, any processed foods are usually junky and should be reserved for special occasions. There are conflicting views on soy....the bottom line is that if you eat it in moderation and not eat truck loads, you are fine.

There are millions of recipes out there for vegetarians. Check out vegetarian times magazine on line or in the store. They have great, easy recipes. Google "vegetarian" and you will get a ton of responses. Crockpots are a great way to get meals done and have extra for yourself!

If you have reluctant veggie eaters, check out your local farmer's markets, get your kids involved and go buy things you don't recognize. The farmer will tell you what to do with it and it's fun. We made squash blossom tacos the other day...they were yummy! May not make them again but we had fun doing it, using something atypical, and my 2 1/2 year old was thrilled to eat "flowers".

Good luck!

Good for you for making a change

My daughter decided to try what you are considering. She got very sick from not eating meat. She did eat the replacement things but that is not the same as meat. She ended up going back on her regular diet after four doctors told her that not everyone can live on fruits and vegetables. If you grow up that way it is different but to switch in mid stream is not healthy.
The one doctor described it as driving your car down I-4 at 70 miles an hour and shifting in reverse. He said what would happen. Of course you would tear your transmission out and more than likely get into a bad accident and possible killed. What a description from a doctor. What we have done is cut way back on eating beef and pork and eat mostly chicken. We also cut out potatoes and opted for more vegetables on the table. Along with that we cut out the desserts. My husband was taking lipitor and now does not have to use it. There are ways to change to be healthy without cutting the meat out of your diet. You need the protien and other vitamins and minerals that only meat can provide. My neighbors were vegeterians because of their religion. I went over to eat with them several times. They ate fake chicken, fake beef, etc..but yet would sit and eat eggs. I told them eggs turn into baby chickens so in a way they are still eating meat. They also ate fish but only on Fridays as their religion permitted. They were sick all the time. When their daughter turned 18 and left home she went on a normal diet including meat and has never been sick a day since. That was 30 years ago. She is healthy and happy and used to be sick all the time when she was living with her parents. I say just cut back on the beef and pork. Eat chicken and seafood. My Dad has heart trouble and blocked arteries and all the specialists have told him to eat meat. They have taken potatoes, noodles, rice and any type of pasta away from him. Also most fruits and vegetables. There are only certain ones that he can eat. Everyone is different. Before switching to be a vegetarian I would talk to someone professional about it.

Hi Y.,
Let me start by saying that I made a life change for the health of my family as well. This past October my mom was diagnosed with terminal secondary liver cancer that they believe spread from her pancreas. My mom was a healthy 54 yr old women up to that point and so they entire family threw ourselves into studying nutritian to fight this and prevent it for ourselves and our children; 33% of the United States has Cancer!

Please buy the book "Nourishing Traditions" by Sally Fallon and Mary G Enig, Ph.D. IT WILL CHANGE YOUR LIFE

We researched heavily and concluded this was by far the best way to live. They gave my mom 1 year to live in October; 10 months later her tumors are dyeing!!!! And they can not find cancer in her pancreas or aduideum!!

I have lost almost 20 lbs without trying and my husband is a new man!! My kids are thriving and I am not deprived of good food.
Feel free to call me with any questions,
C. at ###-###-####

I went veggie when I was 12. I decided I didn't want to eat flesh anymore. My mom took me to see a dietitian, and she convinced me to keep eating diary and eggs. I love cheese and milk --yummmmmm.

The rest of my family eats meat, so I eat a lot of veggie burgers. I also eat a lot of tacos, avocado, beans, rice...super healthy.

I'm not sure giving up meat is what's best for health. Meat is a terrific protein and iron source. Fish is a wonder food. If the thought of eating flesh didn't disgust me, I'd be a meat eater ;-)

We are not complete vegetarian. We eat chicken once a week and fish a couple of times a week.
Our reason for this 'nearly" vegetarian diet is that we want to be healthy and we avoid all unhealthy foods (processed sugars, processed fatty foods, red meat, sodas...) and privilege the healthy choices (whole grains, fruits and vegetables.
We are not vegetarian for the sake and well-being of animals, which is why we have no problem eating eggs, dairy, fish or lean meat in small quantities. But, we are glad that not eating red meat is also environmentally friendly and more human to animals.
I would advise you to go step by step and begin with meals taht nobody will notice to be "vegetarian" (veggie or cheese pizza, eggplant parmiggiana, pasta, risottos ....).
Think well about the protein and iron needs of your family. Replace meat proteins by dairy products, beans, tofu, chick peas, peanut butter...
Here are some of the items on our weekly menu: cauliflower gratine, eggplant raviolis with feta, spinach risotto, broccoli pasta, quinoa salad, sauteed mushrooms and broccoli with tofu (wok), veggies kebab, tuna pie, potato quiche lorraine, honey carrots with mustard salmon.
If you google "vegetarian starter kit", you'll find many ideas including recipes and nutrient information.

I stopped eating red meat when I was 18 (because I didn't want to eat animals), even though I grew up eating everything, including a lot of meat. After about 6 months, I stopped eating poultry as well. I still eat seafood (fish, shrimp, scallops). I sometimes feel guilty about it, but not enough to give them up. I buy lots of fruits and veggies, different types of whole grain breads, pastas and diary products (I like organic and cage free). My husband was not a vegetarian when I met him, but he became one soon after we were dating and he doesn't miss meat. Both of my children are vegetarians and they are very healthy.

I found plenty of things to eat and lots of great recipes on the web, in cook books from the library, and from magazines. I found it easy to just make some of the meat meals but without the meat. Sometimes you can substitute the vegetarian soy burgers or crumbles if you want.

I always like to read everything I can before making a decision, so I'd say to read whatever you can find to decide what you and your family want.

Good luck!

My husband is vegetarian, but I am not. My 8 year old saw a billboard with two cute animals that said "why eat one and love the other" and decided to be a vegetarian. She's had no meat for 2 months, and not missed it at all (she didn't care much for it before, anyhow). My 10 year old daughter and I are not vegetarian, especially when we eat out. So our family is 50-50. We all eat a lot of vegetarian meals at home, use a lot of soy, morningstar farms, and quorn products. There are so many great vegetarian substitutes for meat at Trader Joes and Whole Foods. We also use tofu, and make stir fry, and pastas often. My daughter and husband are not vegan, so they do eat cheese and dairy, but no meat or fish. I still make a number of meals with chicken (just making 2 portions without for DD and DH). We grill hamburgers and veggie burgers. The biggest challenge is to keep it healthy for DD and not overdo the pastas/breads, so I'm working on more and more fruits and veggies, and trying to be more creative.

To make the switch we joined the Organic Buying Clubs of FL. Every other week you get a bounty of organic produce that you pick up at a neighborhood location. It's usually a mom who has decided to become a distributor. A whole share is $49.00 and if you can find a friend to split the share it will cost you each $24.50 every two weeks! It is soooo fesh and tasty! Sometimes you get a sampling of certain items but the rotation gives your body a chance to experience all that stuff you would not necessarily buy. You can find recipies to use up the produce as well. For every meal and snack that you eat organic, that is just one more time you are not putting toxins in your body. My family all lost weight when we started 9 months ago and keep it off till this day. We still eat the exact same amounts but the toxins hold weight on you. Also get either a Blentec machine or MOntel Williams, Healthmaster. They emulsify foods down to the cellular level and you can make smoothies, soups, stews and all kinds of stuff that you can't make in a food processor because it doesn't get mashed up enough. This is absolutely the healthiest you can eat! For the kids, there are tons of things at Whole Foods that do not have high fructose corn syrup in them and are tasty and good. Some are almost like regular goldfish crackers, ice creams, cereals and chips but much healthier! Good luck on your choice. You can't go wrong. Look around you at how sick everyone is and vow never to be that way! I know a child dying of cancer in the next two weeks and a 48 yr old friend with ALS who will be gone soon. Both diseases are a toxicity gone out of control!