Go slow when going vegetarian

I was recently interviewed on a popular health web site on my thoughts on becoming vegetarian. Here are the original questions with a link at the end of the article.What are your top tips for easing into the vegan or vegetarian lifestyle?Start slowly. You don’t have to give everything up all at once. Start with meatless Mondays, or just giving up red meat and pork to start. Going vegan is a much more drastic lifestyle change than vegetarian as you can still include eggs and dairy in a vegetarian diet. Stock up on vegetarian options like beans, lentils, tofu, peanut butter, nuts/seeds, whole grains, fruits and vegetables.Any words of caution? Anything you wish you’d known before making the change? Learn about vegetarian protein sources as well as iron, calcium, B12 and vitamin D. These are typically the nutrients that will be lower or potentially missing in your diet, especially a vegan diet. Choose unprocessed sources of protein if possible like beans, lentils, tofu, edamame or tempeh versus vegetarian hot dogs, soy nuggets, etc. These types of food tend to be more processed and higher in sodium and preservatives. Consider a multi-vitamin to meet the RDAs (Recommended Dietary Allowance) for nutrients like iron. This is especially important for women going vegetarian or vegan. Hire a registered dietitian to take you shopping to find other nutritious options!For people who are the only ones in their family who are transitioning, how can they overcome the associated challenges? I.e. Cooking meat for others, overcoming the family’s resistance, not being taken seriously, etc.? This can be tricky because the meet-eaters in the family may resist! Try to be non-judgmental of their choice to continue eating animal foods/meat and remind them this is an individual choice of your own. If a spouse is still eating meat, ask him or her to prepare it for the rest of the family. Tell your family you are trialing this type of lifestyle and want their support. I know many vegetarians that have gone back to eating animal foods because being vegetarian wasn’t for them. Be true to yourself.Any tips on how new vegans/vegetarians should address questions about why they are changing their diet, or how to deal with inquisitive family/friends/co-workers who ask about it (or judge it)? A person’s food choices are individual. It would be great if people weren’t so nosey or judgmental about what you put in your mouth when it is different than their own choices. I would suggest telling them it’s for your health, or animal welfare, to save money or to bugger off! It’s really none of their business.http://www.sparkpeople.com/resource/nutrition_articles.asp?id=2079