Becoming Primarily Vegetarian
by Ann Christine Johnson
Vegetarianism is the fastest growing trend in the developed world. Many people are choosing to become vegetarian for health reasons, financial reasons, ecological and humanitarian reasons. This includes increased respect for all life, especially animal life. There is growing concern about the brutal and often inhumane way that some animals are slaughtered these days for profit and for food so that human beings can survive.
Some people, while not going completely vegetarian, are drastically reducing the amount of meat, game, and fish they consume each week. Concerns regarding meat could center on the way in which some animals are bred, housed and slaughtered these days, the ecological future of the planet or humanitarian issues, and the rising costs of sticking to an animal-protein diet. Mindful reductions could be to choose to eat choice, red meat only three times per week to prevent or rectify deficiencies in iron, protein, zinc, and important vitamins A and B; to include healthier fish in order to cut the risk of a deadly heart attack, rheumatoid arthritis, or age-related macular degeneration; to only eat meat, game or fish served up at holidays and special family occasions.
To successfully make the transition from a meat, game or fish-based diet to a primarily vegetarian diet, gradually reduce the amount of those types of proteins eaten each week and replace them with suitable alternatives. Great resources for ideas can be found by surfing the internet and checking the local library for vegetarian cookbooks and ingredients. Purchase food supplies every few days, to ensure fruit and vegetables are fresh and at the best quality you can afford. Prepare and cook supplies while they are still fresh then store leftovers in sealed containers. Include a broad variety of protein and nutrient-rich foods in your diet.
Dairy foods (e.g. yoghurt, cheese, milk, cream) may be consumed in moderation. Do not rely on dairy foods as a protein staple. Legumes (e.g. kidney beans, brown lentils or chick peas), soy products (e.g. tofu, bean curd, soy milk), nuts and seeds (e.g. pumpkin, sunflower, sesame, flax, and linseeds; Brazil nuts, Hazelnuts, almonds, peanuts, pine nuts), and whole-grains are also high in protein. Choose wholegrain, rye, spelt, or stone-ground, whole-wheat bread, over whole meal or white bread.
Select traditional oats, cereals high in fiber, wheat biscuits with added, unprocessed bran, psyllium husks, or wheat germ over breakfast cereals high in sugar. Reduced portion sizes of whole-wheat and buckwheat flour are better options than white flour, and the same is true for choices when it comes to pasta (whole-wheat pasta over white), and rice (brown or cracked-wheat rice over white rice). These darker, whole-grain options provide slow release fuel to the body, which means our energy will be consistent and balanced.
Be sure to include some healthy fats in your diet, e.g. flaxseed oil (this should be consumed raw and not used in cooking); cold-pressed, extra virgin olive oil, avocado, sesame paste, black olives, nuts and seeds. Eat a variety of different-colored fruits–fresh, frozen and canned, (e.g. apricots, peaches kiwi fruit, apples, plums, cherries, blackberries, raspberries, blueberries, strawberries, figs, grapes, passion fruit, nectarines, oranges, bananas, cantaloupe, watermelon) per day. A liberal amount of non-starchy vegetables (e.g. snow peas; red, yellow and green peppers; salad vegetables, green beans, broccoli, cauliflower, spinach, zucchini, silver beat, carrots, eggplant, celery, bean sprouts, parsley, cabbage, asparagus, mushrooms) are also great choices.
Starchy vegetables, such as potato, beet, hard squash (pumpkin), should be minimized. Vegetables such as sweet potato, sweet corn, and legumes (red kidney beans and chick peas), count as a protein serving. A word of caution: If a persistent, unwarranted fatigue sets in, it may be attributed to dietary changes where nutrition may be inadequate. If it has been longer than a year since your last medical check-up, make an appointment to see the doctor. Ask him or her to order a chemistry panel and complete blood count (CBC). The results of these tests will give both of you a quick-snap shot of your overall health. Recommendations for additional changes can then be made, if required.
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About the Author
Ann C. Johnson Assoc MAPS: General Psychologist has worked in the helping professions for the past 35 years. In the past seven years she has published three books on personal and spiritual development. Inspired by post she reads on Facebook and events happening in her own life, she continues to write articles on a regular basis. Ann can also be found on: https://www.facebook.com/annjohnson1948
