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How to become a vegetarian

How to become a vegetarian

Medical Care Zone
If you’re thinking about changing your eating habits and become a vegetarian, you should consider some guidelines to help you carve a path to power more aware and respectful of the animals and the environment.

In this article we want to give the first steps to learning how to become a vegetarian and enjoy a healthy supply 100.

Being vegetarian

It may be because you want to lead a healthier life, it may be because you want to respect the rights of animals or may be because you feel like a diet without animal flesh.

Be whatever reason, go vegetarian is an important decision in your eating habits will change dramatically, so it is recommended that before how to become a vegetarian, you will seek nutritionist to help you in your process of change .

If you’re serious, you should know that vegetarianism has different modalities that have, as a common basis, failure to eat any food that is of animal origin:

Ovo-lacto vegetarians are those that allow in your diet intake of eggs and dairy products (cheese, yogurt) Ovo vegetarians: eat eggs but not dairy. Lacto vegetarians: eat dairy but reject eggs Vegans are those who do not eat anything appropriate the animal world, therefore, do not eat no dairy or eggs.

Basic Vegetarian Nutrition

To learn how to become a vegetarian, the first thing to consider is the basic nutrition of vegetarianism. By eliminating meat from the diet, nutrients from these foods should be replaced in the food pyramid.

Basic Points in your vegetarian diet:

At each meal you should include some food rich in calcium Vitamin B12 is also important to ingest during your journey, so you can take foods that are rich in this vitamin or, conversely, take a vitamin supplement you can find in your store natural products Every day you should eat vegetables or fruits that are rich in vitamin C. You should drink each day between 1 liter and half and 2 liters of water As already mentioned, the food pyramid is modified with vegetarian food, then we give the new hierarchy of foods for your diet without meat.

Group 1: Grains (6-11 servings): refers to any food including cereals recommended to be integral. These include: pasta, rice, bread, cereals, couscous, and so on.

Group 2: Vegetables (3 or more servings): all those vegetables such as spinach, cabbage, watercress, peppers, tomatoes, beets, etc. .

Group 3: Fruits and Dried fruits (2 or more servings): in this group are fruits like oranges, bananas, kiwis, etc. and nuts like almonds, peanuts, pine nuts, pipes, and so on.

Group 4: calcium-rich foods (6-8 servings) are those foods such as broccoli, spinach, tofu, sesame and so on. In the following article you can find some foods rich in calcium

Group 5: vegetables (2-3 servings): foods such as chickpeas, lentils, soybeans, beans, peas, etc.

Group 6: Other essential (1-2 servings): refers to essential foods vegetarian diet such as olive oil, nuts (for its high content of protein) and B12-fortified products.

A vegetarian menu

The main step for how to become vegetarian is to change the menu we have marked for our day to day.

You must keep in mind that most people tend to use a specific range of recipes and, on average, each family usually eat eight or nine recipes in their day to day. This eating habit you can convert to vegetarianism in a very simple way: change your menus with other meat dishes are free from it.

To achieve this, it is best to start thinking about three meatless meals that you like (eg pasta with vegetables, rice with tomato, fried vegetables, etc. ) as well as three vegetarian recipes you have in mind.

To gradually increase your menu, you can think of three other recipes that you prepare regularly and you can adapt to a vegetarian diet (eg, instead of beef tacos with vegetables you can make tacos vegetables with vegetables or replace the traditional hamburger for a veggie burger).

To complement your new vegetarian menu is also advisable to seek cookbooks and keep trying different foods until you adopt three dishes to your menu. And so at a time, you’ll already have in your routine nine distinct and free of animal meat meals.

If you remove meat from your diary you still find it difficult, in the following article we show how to replace the meat in the diet.

Vegetarian recipes

As I have already said, to know how to become vegetarian is important to change your recipes. Therefore, we show different vegetarian dishes root can easily add to your daily life and achieve thus become a vegetarian person.

Vegetarian recipes with cereal:

Rice with mushrooms
Spaghetti with vegetables
Quinoa with Vegetables
Vegetarian recipes with vegetables:

Chickpea Lentil soup with spinach Falafel vegetarian recipes meat substitutes:

Veggie Burger
Seitan stew with mushrooms
Soy meatballs with vegetables


Before starting to become a vegetarian, it is advisable that you do some analytics for a physician to determine whether it is advisable that you take this dietary method according to your needs. If so, you should work out your vegetarian menu from the hand of an expert that will include all the nutrients your body needs to enjoy a healthy life.

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