As people begin to recognize the significant impact food has on their health, many consider transitioning to a vegetarian lifestyle. If this sounds like you, you’re likely searching for the simplest way to adopt vegetarianism, veganism, flexitarianism, or a plant-based lifestyle. By reading this, you’ve already taken the first step towards changing your lifestyle. Remember, as discussed in our first blog post, labels do not matter—what matters is doing this for your health.
Is a Vegetarian Diet Really Healthy?
Typically, yes. Vegetarians and vegans often reduce their risk of chronic diseases by half! This includes a lower risk of heart disease, stroke, cancer, and autoimmune disorders. Whole, unprocessed foods are rich in antioxidants and anti-inflammatory properties, which reduce inflammation in the body and minimize the chances of plaques forming on organs, nerves, and vessels.
However, it’s important to note that a vegetarian diet can still include processed foods and high amounts of dairy. If you are doing this for your health, maintaining a balanced diet and avoiding the replacement of meat with processed foods, eggs, and dairy is crucial.
Understanding Dietary Restrictions
Understanding the different types of vegetarian lifestyles will help you decide which is best for you. If you haven’t decided on your restrictions, here are some simple definitions:
- Veganism: Eliminates all forms of animal products to improve the environment and stop animal exploitation and abuse. This includes food, hair, body products, and any other items tested on or made from animals.
- Vegetarianism: Removes all meat from the diet but may still include dairy and eggs. This is often chosen for health improvement.
- Flexitarianism: A less strict vegetarian lifestyle that occasionally includes meat (e.g., meat is consumed 3-4 times per month).
- Plant-Based Lifestyle: Focuses on plant foods such as fruits, vegetables, whole grains, nuts, and legumes. Meat, fish, or dairy products may be consumed occasionally, but the emphasis is on healthful, whole foods rather than processed foods. Plant-based diets lean towards veganism without the strict avoidance of animal additives.
Now that you know what each label entails, the big question is, where do you start? Continue reading to find out!
Steps to Become Healthier
- Set a Schedule Decide on your eating schedule. Will you have three meals per day or five smaller meals? Read more about planning your journey.
- Find Foods You Are Willing to Eat Regularly Identify foods you enjoy and can eat at least four days a week. For example, I often have rolled oats with peaches, almonds, cinnamon, and agave for breakfast 4-5 days a week. Other days, I opt for a high-fiber smoothie. Check out our breakfast recipes for ideas.
- Determine Your Staple Foods Decide which grains, nuts, fruits, and vegetables will be your main items. For example, I regularly buy frozen broccoli, green beans, onions, bell peppers, spinach, and carrots. My must-have fruits include frozen strawberries, blueberries, peaches, fresh apples, and bananas. My must-have nuts are almonds and pumpkin seeds, and my staple grains are oats and quinoa. Each week, I also buy one different vegetable to add variety.
- Plan Your Meals Weekly Choose a day to plan your meals for the week. For example, I have oatmeal most mornings and smoothies if I can’t make oatmeal. I cook a batch of chili, soup, or pasta for lunch and choose three dinner recipes to make, purchasing the ingredients during my grocery run.
- Donate Unhealthy Food Items Now that you have a plan, it’s time to get rid of unhealthy food. Donate all meat, processed foods, and fast foods.
- Go Grocery Shopping with a List Use your meal plan to create a grocery list and head to the store. Walmart is featured on our site because it offers many affordable, organic, and healthy options.
- Find Restaurants with Healthy Options Depending on how often you eat out, this step is important. If you frequently order from DoorDash or Uber Eats, start exploring healthy options and adding them to a list. When dining out, check if your restaurant of choice has healthy and balanced options before you go.
Once you’ve made it through these steps, you’re ready to start your transition!
If you need help with meal planning, recipes, or guides, feel free to set up a free consultation with me. It’s 100% free with no strings attached, and I will provide you with enough information that you may not need to pay for a program. Each client has had a smooth transition, reducing their cholesterol and losing a healthy 10-20 pounds in three months. Changing your lifestyle alone can be challenging, so join our communities on Instagram and Facebook, and feel free to contact us with any questions or to set up your free consultation.
Yours truly,
Mariah