Good morning!

My boyfriend and I have been wanting to become vegetarians for some time now, and we just wanted to make sure we're going about it the right way, getting the right nutrition, etc.

My boyfriend has been giving up meat longer than I have, so he's been my inspiration.=)  It's hard though, because we both come from family's where meat is the primary part of each meal.  I recently finished culinary school, and have been trying to eat only natural meat, but I don't want to do it anymore.  My family has also raised turkeys for thanksgiving, so, seeing how sweet and innocent they are in my backyard, that was my final straw. 

As I'm trying to switch over, it's been really exciting.  I've been using grains I've never even eaten before!  Should we take any supplements though?  What if we don't eat tofu?  Are grains, beans, and nuts enough protein? I would love to hear advise from anyone!  THANKS!

Greetings

All good questions: Dr. Weil has some comments on what a vegetarian needs and i's benefits:

This link:http://www.drweil.com/drw/u/id/QAA142995

Let us know what you think and if you have any other questions?

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Hi.  I have been a vegetarian or vegan forever.  I can recommend the Vegetarian Resource Group as a helpful resource  www.vrg.org/  One of their advisors was an author of the official position paper on vegetarian diets of the American Dietetic Association www.eatright.org/ada/files/VegetarianPositionFINAL.pdf   If you look through some of the recipes on Dr. Weil's website, you'll also see many vegan and vegetarian recipes.  He also has advice for vegans here www.drweil.com/drw/u/id/QAA400196

I understand that Dr. Weil was a long time vegetarian who then started adding some fish to his diet.  He recently commented on The Huffington Post about a book called Eating Animals, by Jonathan Safran Foer www.huffingtonpost.com/andrew-weil-md/the-moral-ferocity-of-eme_b_335811.html   I appreciate his sensitivity to this issue, and his health recommendation to include less animal products in the diet as part of his anti-inflammatory diet.   www.drweil.com/drw/u/ART02012/anti-inflammatory-diet

The supplement you will need for sure if you're not eating eggs and dairy is vitamin B12 unless you eat several fortified foods a day.  I think it's also a good idea if you're a vegetarian, or anyone over age 50.   Vitamin B12 is a product of microorganisms-- not animals or plants.  But it ends up in animals because it is absorbed in their digestive systems.  It does not end up in plants because plants don't feed the same way as animals.  If we were living out in nature, we would pick this up from dirty drinking water, and less sanitary living.  But we would also pick up the bad buggers.  When we start getting up into our 50's, many meat eaters also start having a hard time digesting B12 out of their food.

Soybean products are not necessary for protein.  Many vegetarians either don't like it or have allergies, and get along just fine without it.   They are often recommended because they have the essential amino acids.  If you're eating a variety of foods and including other good protein foods like beans, you're getting the amino acids you need.  Protein combining at a single meal is an old idea that is not necessary as long as you have variety in your diet.   If you have any concerns, you could write down everything you eat and drink for one or two weeks and take it to a dietitian for suggestions.  www.vrg.org/nutrition/protein.htm

Have you ever tried quinoa? (keen-wah)   www.drweil.com/drw/u/RCP02203/Red-Quinoa.html

As an active vegetarian, I've struggled with getting enough protein.  The key is to make sure that you have protein with every meal, whether it be beans, soy, nuts, edamame, or any other form of meat-free protein.  Make sure you're getting enough omega 3's and iron, but if you eat a completely balanced vegetarian diet then you shouldn't have any major issues.  The problem is that when people first become vegetarian, they often switch to unhealthy choices such as pizza and chips just because they don't contain meat.  This won't actually be a healthy switch, but rather an unhealthy switch so just be mindful as to eating balanced meals.  Good luck!  These kinds of switches are always exciting!

http://foodfitnessfreshair.wordpress.com/

Thank you so much for posting the link to Dr. Weil's article on Huffington post regarding the new book "Eating Animals".

His writing brought tears to me eyes, as do the words of Jonathan Safran as does even a moment of thinking about the living horror that is factory farming.

Almost too much to bear.  The utter shame of it all. 

By the author of "Eating Animals" on Huffington Post!

Quitting Meat: A Process Of Change

Hi, I think it is honorable to become vegetarian.  In this day and age, we have so many available sources of food/protein that we need not resort to "caveman" days of having to hunt and eat animals.  On that note....

I'm vegetarian for moral reasons.  I cannot see killing an animal to satisfy my hunger cravings.  I am an animal lover, have pets....and I would never treat them like factory farmed animals are treated.  ALL animals have nerves, blood, tissue, and feelings of pain, despair and more.  Many folks  just don't want to see or admit it. 

As for changing over, go slowly, that's all.  You don't have to go 100% from day one.  If you save one chicken from being killed by not eating chicken for a week, good for you!  I am not vegan, so getting protein is not a problem for me.  I eat eggs (cage free only which I recommend), organic milk from cows at pasture...not cooped up in a barn never seeing sunlight or fresh grass, cheeses, lots of different beans, whole grain protein pastas (read labels), an occasional whey protein drink after working out, and nuts.  I am a very healthy male, who trains at a gym and has 8% bodyfat and who many say is muscular.  So, tons of protein are not needed to have a strong healthy body.  Use this site for info, it's awesome!  Good luck, and after a while, you will never look back.  Best wishes to you!

WOW!  Thank you everyone!!  I haven't been on the computer lately and it's so nice to have all these replys! 

It's actually been WAAAAYYYY easier switching over than I would have thought!  i don't crave or have even the desire to eat meat- it's so exciting!  i actually went to culinary school the past year, so when i see my old classmates at graduation, i don't think i should even tell them.. i think they just won't get it.;);)

As for food... i think i should be set as far as protein goes... i love cheese way too much.  I've also been cooking with beans, which are becoming my favorite... and yes itsveg!  i LOVE quiona!!  i think we cooked it maybe once in school... shame!

Thanks again to ALL of your replys!  I check this site before my e-mail now, it's so interesting!  Looking forward to chatting on other posts!=) 

I think you have written an excellent post here, with so many good links for anyone who is thinking about becoming a vegetarian.

 Here are some of my favorite resources:



B12: (best b12 site I have found): http://www.veganhealth.org/b12/

I do take a vegan omega 3 from DHA, a multi vitamin, and Methylcobalamin b12, as well. 

You may also want to look into Brendan Brazier the vegan triathelete who has ssome books and resources on vegan athletics. He also has whole food vegan products that are soy free. I do eat soy but I love the vega smoothie infuser. for more on vegan atheletes, bredand etc see: http://www.vegacommunity.com/

Thanks! 

It's actually been WAAAAYYYY easier switching over than I would have thought!  i don't crave or have even the desire to eat meat- it's so exciting!

I think this is what most people don't understand until they do it - it is easy and even more so exciting.  And fun.  Eating this way feels great - mind, body and spirit. 

It's just a win all the way around!