20 Ways to Eat More Plant-Based!

Earth Day 2021 - Image Source (iStock)

Today on Earth Day is the perfect day to think more about increasing the Amount of plant-based foods in your eating routine. Foods to Focus on EATING MORE OF: fruits, vegetables, whole grains, NUTS/SEEDS and beans/legumes.

Eating more plant-based foods can help your health and the health of the planet. Although, the relationship between food and your health and the health of the planet, is complex, there continues to be a growing amount of research supporting health and environmental benefits of eating more plant-based foods.

For example eating more plant-based foods can reduce green house gas emissions, conserve water, preserve forests, and protect biodiversity.

Excess meat consumption, especially red meat and processed meat has been linked with heart disease, type 2 diabetes, obesity, and cancer. A study showed that consumption of processed meats is associated with 42-percent higher incidence of coronary heart disease and 19-percent higher risk of diabetes.

For more on the environmental and health benefits from eating meatless, check out: MeatlessMonday.org

22 ways to eat more plant-based foods!

Dessert Hummus (Image Source: iStock)

1. Add dried fruit to nuts for a trail mix

2. Snack on pieces of fruit like apples, pears, and oranges

3. Serve up a fruit salad or sliced fruit as a side dish at meals

4. Have a meatless meal at least one day per week, like Taco Stuffed Peppers or Veggie Spiedie Sandwich (tofu-based!)

5. Snack on sliced veggies with your favorite dip

6. Add veggies to smoothies like a handful of spinach - it will add a boost of vitamin C, vitamin, A, vitamin E, calcium, and more!

7. Add sautéed vegetables to eggs like peppers and onions

8. Make up a batch of bean and veggie dip to have on hand as a snack!

9. Add sliced veggies to sandwiches like tomato, cucumber, lettuce, or spinach

10. Start your day with a bowl of oatmeal and add frozen or fresh berries as a topping

11. Swap in brown rice in place of white rice

12. Switch half of the flour in baked goods for whole wheat flour or use all whole wheat flour, try this Blueberry-Banana Bread or Maple Oat Muffin recipe

13. Make up a batch of museli or oat-based energy bites

14. Use whole wheat noodles for a pasta-night meal

15. Try a plant-based meat alternate, click here for a quick list of some favorites

16. Make up a batch of DIY granola like Cran-Walnut Granola

17. Add-in beans in a surprising way like dessert hummus! Click here for a delicious Chocolate Hummus recipe

18. Make a plant-based version of chili, click here for a Veggie Chili recipe

19. Serve up an extra vegetable side dish at meals, like Garlic-Parm Spaghetti Squash or a veggie platter with dip

20. Sign-up for a produce delivery service like Misfits Market, which delivers fruit and vegetables to your house!

References:
1. Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation 2010;121(21):2271–83. https://pubmed.ncbi.nlm.nih.gov/20479151/

Heart Helping Foods to Include

Despite the terrible figures around COVID-19, heart disease is still the number one cause of death among men and women around the globe. February is heart health month and the perfect time to focus on adding in heart helping foods to your eating routine! Try these ideas!

Olive Oil (Image source: iStock)

OLIVE OIL

In cooking, limit the amount of butter that you use and instead, move in olive oil. This is important to help your heart health! Butter is primarily saturated fat, for example: 1 tablespoon of butter has 12 grams of fat and 7 grams saturated fat. Compared to olive oil which per tablespoon has 14 grams of fat and ONLY 2 grams of saturated fat.

This doesn’t mean that you can never use butter again! But when possible, move in olive oil instead!

Quick tip: If the taste of olive oil is too strong for certain dishes, pick-up a bottle of “light” olive oil, which is light in flavor because it has been pressed more than extra virgin olive oil, which is from the first press of the olives.

Heart Health (Image source: iStock)

BEANS

Beans are so great for heart health because they are rich in fiber! This is important because fiber is linked to improving blood pressure and cholesterol levels. One cup of beans has between 8 and 17 grams of fiber! For example: one cup of lentils has 8 grams of fiber and one cup of chickpeas has 17 grams of fiber.

There are plenty of ways to add-in beans from soups, chili, stews, or even dips. Here are links to a couple of my favorites: bean dip, white chicken chili, and roasted beet hummus.

Biena Snacks

Also simple ways to add-in beans like roasted chickpeas from Biena Snacks that come in a wide variety of flavors and some treat-like flavors too (e.g. milk chocolate!). Each serving is about 130 calories plus it delivers 6 grams of fiber and 6 grams of protein. Click here to buy some from their website or check your local stores like Target or Wegmans for them as well!

BadaBeanBadaBoom

Or BadaBeanBadaBoom are so crunchy and delicious! These have 100 calories and 5 grams of fiber per pack! They come in a wide variety of flavors too! My personal favorite flavor is Sweet Sirarcha.

Click here to buy some from their website or check local grocery stores like Wegmans.

Hummus and Veggies

VEGGIES

While I’m sure you know that you need to eat vegetables, most people still aren’t eating enough vegetables routinely. Vegetables are important for heart health because like beans, they deliver fiber! Plus all of the color from vegetables brings along important antioxidants and plant compounds that are linked to helping health in many ways - including heart health.

Here are some ways to boost your veggie intake!

• For a snack, appetizer, or side dish at dinner serve cup sliced veggies with hummus or your other favorite dips!

• Have two different veggies at meals - Quick tip: stock up on frozen veggies to make adding extra vegetables a breeze

• Make vegetable based soups, like Creamy Tomato Soup or Fall Squash Soup

• Go plant-based at least one day per week - try dishes like Creamy Pasta Primavera

• Snack on celery filled with light cream cheese or creamy peanut butter

Super Bowl Snack Recipes!

Super Bowl LV (Image Source: iStock)

Are you thinking about what to make for the Super Bowl Sunday? Here are some delicious recipe ideas for you to try from veggie sticks, to creamy dips, and bite-size desserts.

Veggie Sticks

A quick and easy cauliflower-based “bread”. So delicious!

Click here for the recipe.

Game Day Hummus Platter

Arrange cut veggies and whole grain chips with your favorite hummus selections!

Buffalo Chicken Wing Dip

A healthier dip perfect for the big game. Click here for the recipe.

Crockpot Spinach Artichoke Dip

This creamy, yogurt-based dip is so tasty and easy to pull together! Click here for the recipe.

Reese’s Bites

A perfect fun, bitesize dessert! Click here for the recipe.

Q and A with author Sally Kuzemchak, MS, RD

I was so excited to check out this new Ebook, Let’s Try New Foods, from Sally Kuzemchak, MS, RD! It’s such a well put together resource to get you and your family to be a little more adventurous with trying new foods, from cauliflower to fish to tofu. It includes 22 family-friendly recipes along with printables to make it fun!

Check out this Q and A with Sally! And be sure to pick-up a copy of this great resource for you and your family via her website: https://www.realmomnutrition.com/lets-try-new-foods-book/

Let’s Try New Foods by Sally Kuzemchak, MS, RD

Q: What motivated you to put together this new Ebook?

When I wrote my book The 101 Healthiest Foods For Kids, I had my own kids count up how many of the foods they liked. One kid scored pretty high, another lower, but it made me realize that I had not been serving some of these foods nearly enough--and some not at all because they're foods that (even though they're quite healthy) I'm just not wild about. We all need an encouraging, gentle nudge to serve certain foods to our families, whether that's because those foods have crashed and burned before or because they're foods the whole family isn't as familiar with. I wanted to make that process easier for other parents.

Q: Have you used some of these strategies with your own family?

Yes, I'm a former picky eater and married to a former picky eater, so I definitely started with him when we first began dating. I'd make him these tiny salads of just a few lettuce leaves, a bunch of croutons, and a ton of dressing. We still laugh about those salads, but now he eats big salads almost every night. That's where my "starter salad" idea came from that I talk about in the book. Picky eaters especially need baby steps to start with, so I made sure to include a lot of those in the book that I use with my own kids, like dicing mushrooms very small to put into ground beef for burritos.

Q: What has been the most challenging food for your family (or you) to incorporate?

Cauliflower! I'm still the only one in the family who likes it. I understand because it does have a stronger flavor (and aroma when cooked). But I'm hoping that one day it will break through with the rest of them.

Q: What is the best tip you can share with frustrated parents?

Forget the advice of "kids need 10-15 exposures before they'll try something". Because some kids will need MUCH more, and counting on a magical 10-15 exposures can lead to frustration and disappointment. The key is to keep exposing your kids to all kinds of foods, even if that just means those foods are on the table but they're not trying them. Exposure leads to familiarity, which hopefully leads to eventually tasting those foods--but it may be months, years, or decades. And that's okay!

Q: What is your favorite recipe in the Ebook?

Chocolate Tofu Pudding. Yes, kids can like tofu and it truly works in this chocolate pudding. It's a fun way to make tofu a little less intimidating!

Q: What plant-based meat substitute products do you recommend?

Plant-based meat substitue recommendations (Image source: iStock)

A: There are SO MANY plant-based meat substitutes available now and some are definitely better than others. A few of my favorites and staples are from their nutrition profile, ingredients, and taste are: Field Roast, Quorn, and Beyond Meat.

While there are many others that I like and have routinely, these are definitely some of my go-to, plant-based meat subsititute products!

Message me if you have questions and report back if you give any of them a try.

Field Roast Smoked Apple and Sage Sausage (Image Source: Fieldroast.com)

FIELDROAST

There are several delicious products from Fieldroast including plant-based sausage that is made with a base of potato and wheat protein - seasoned with delicious spices. Some favorites are: Smoked Apple Sage Sausage and Apple Maple Breakfast Sausage.

A great way to prepare Fieldroast sausage is in a skillet on the stove, it browns up nicely and cooks up quickly! I like to have it cooked up in a skillet with sauteed peppers and onions served on a whole grain roll! OR sliced and browned up with roasted potatoes.

Nutritionally what is great is that Field Roast sausages are protein packed - thanks to the wheat protein that delivers 23 grams of protein per sausage. Plus there is only 0.5 grams saturated fat per serving.

To check out where you can find Field Roast products, visit their website: https://fieldroast.com/

Quorn Meatless Patties (Image Source: Quorn.com)

QUORN MEATLESS PATTIES

I think of Quorn is a perfect chicken subsititue, it is tasty and convenient!

A go-to is Quorn meatless patties, which heat up quickly and taste - especially great prepared in an air fryer.

Quorn products are made from a base of mycoprotein which is a plant-based protein and for more info, check out a blog post on my Fuel2Win Sports Nutrition Site with all the details, click here.

Quorn products are available in a variety of different formats from nuggets to ‘chicken’ pieces, plus they are offered in vegan varieties and a vegetarian (has egg whites) versions.

A nutrition highlight is that Quorn products are protein rich, yet relatively low in calories while delivering fiber. For example each Quorn meatless pattie has zero grams saturated fat, only 130 calories, plus has 5 grams fiber and 8 grams protein.

For more details on where to buy Quorn, visit their Web site: https://www.quorn.us/

Beyond Burger Plant-Based Pattie

BEYONDMEAT PLANT-BASED PRODUCTS

Beyond Meat has come out with so many great products, including burgers, Italian sausage, Brats, and breakfast sauage. I love them all!

From an ingredient perspective, Beyond Meat products are made with a variety of plant-based proteins including: pea, mung bean, faba bean, and brown rice. And nutritionally they are protein packed. For more on the ingredients in Beyond: https://www.beyondmeat.com/about/our-ingredients/

The Beyond Meat burger tastes and looks so much like beef! In fact, if you don’t like beef - this may not be the product for you. This burger grills up great and gets that char-like texture and taste like a traditional beef burger. I love it grilled and served on a roll with lettuce, tomato, and onion.

The Beyond Meat breakfast sausage patties sizzle up just like traditional sausage and has such a delicious flavor - with each serving having 11 grams of plant protein. And the Beyond Meat Italian and Brat sausages are great on the grill or cook up well in a skillet.

Also look for the Beyond Meat products on restaurant menus like Pizza Hut and Dunkin! I have tried the Dunkin Beyond Sausage Breakfast Sandwich and it is very tasty, check it out on your next trip to Dunkin.

For more on Beyond Meat and to find where their products are sold: https://www.beyondmeat.com/

Stay Healthy! Message me with your food and nutrition questions - click here.

#MakeMilkMoments and Holiday Memories

This blog post is in partnership with American Dairy Association North East.

Hot Cocoa Board (Image: Molly Morgan)

This is the season for the holiday memories and while this year will be different in many ways, it is a perfect time to revamp favorite traditions and build new holiday memories. A holiday tradition at our house is enjoying a glass of creamy cocoa during celebrations, especially to warm up after playing in the cold.

THE TRADITION

I always have the staples on hand to make a glass of hot cocoa! In fact, I’m not sure the last time I bought a cocoa mix? We always make our own using one of our grandma’s tried and true recipes and it is really quick and easy to make. I really love coming in a few minutes ahead of everyone to get the hot cocoa ready while they finish playing in the snow. One thing I love about the nostaglia of hot cocoa is that making it with milk delivers not only creaminess but nine essential nutrients, including: calcium, protein, B vitamins, and vitamin D. Here is the classic recipe that we enjoy every winter.

Classic Hot Cocoa (Image source: iStock)

Classic Hot Cocoa
Serves 1

Ingredients:
1 cup milk
2 tablespoons cocoa powder
2 - 3 teaspoons sugar
pinch of salt

Directions:

1. In a small to medium pan (depending on how many servings you are making, warm the milk. Then whisk in cocoa powder, sugar, and salt.

2. Continue to whisk until smooth and chocolatey. Serve with any toppings you or your family desire!

HOT COCOA BOARD

This year to build on the hot cocoa tradition and make new memories, I have gathered supplies to create cocoa boards (See example pictured above) with goodies to stir into the cocoa and enjoy along with it.

What is fun about this is you can switch up what you serve on the board from time to time, and everyone in the family gets to make their own personal cup just the way they like it! While we look for ways to enjoy this extra time indoors together, a hot cocoa board is a new way to mix it up.

Here are some of the goodies that I have picked up to serve on the cocoa board: yogurt covered snowflake shaped pretzels, peppermint puff candies, peppermint sicks, peppermint granola bark, cookie sticks, graham cracker squares, chocolate nonpareils, wafer cookies, and remember the star of the platter - warm milk!

You can adjust what you add to the board depending on how many are enjoying the cocoa and what yo uhave on hand if trips to the store are limited! If time permits, bake your favorite homemade cookies for milk dunking.

COCOA BOMB

With the explosion of the cocoa bomb, I had to check this out! I do have to say that the really fun part about these is that it makes hot cocoa even easier because you can make the cocoa bombs ahead of time. Or even easier still - you can purchase them, if you can find them! To enjoy the hot cocoa bomb, all you have to do is place it in a mug and pour in warm milk - watch the ball disolve into a mug of creamy hot chocolate.

I can definitley see cocoa bombs becoming a new staple and winter tradition at our house. Of course, you can serve up the cocoa bombs with the cocoa board goodies too!

Wishing you and yours a wonderful holiday season during this crazy time! And hope you can make your own milk moments to create new holiday memories with your family.

WHAT ARE YOUR MILK MOMENTS? SHARE THEM AND ENTER TO WIN PRIZES, INCLUDING A GRAND PRIZE OF $500, SEE THE DETAILS BELOW.

ENTER TO WIN: From now through January 3, 2021, post a special “milk moment” photo, video or short description on Twitter or Instagram highlighting your their family enjoys milk. Include the hashtag #MakeMilkMoments and American Dairy Association North East’s Twitter or Instagram handle, @AmericanDairyNE. The winning entry will receive a grand prize of $500 plus a nostalgic gift basket complete with classic board games, an instant camera, and more. For more information, visit AmericanDairy.com/makemilkmoments .

5 Holiday Stocking Stuffer Ideas

If you fill stockings as part of your holiday traditions, we have some stocking stuffer ideas for you! This is a collection of some healthier ideas at a variety of price points to help finish up your list.

SNACK PACKS

A smapler bag of healthier snacks like trail mixes and pistachios will fill up stockings with delicious snacks! We love this mix from Nuts.com which has some of our favorites including PB & J Trail Mix, Raw Almonds, and Organic Trail Mix.

Each sampler bag has 10 single serve snacks, which can be wrapped up separately!

MINI SPATCHULA

A mini spatchula like this one from OXO is a kitchen staple! It’s the perfect size at about 1.85 x 1.65 X 9 inches and is great to for cooking and serving.

It has a sharp edge that will cut through dishes when serving dishes like Baked Zucchini Parmesean or Mango Crumble Bars.

HIKING SOCKS

Tough and comfortable hiking socks like those from Darn Tough, make a great stocking stuffer and perfect for keeping feet warm and dry on upcoming adventures.

We especially love this pair with a tree line in the design (pictured here).

Another favorite classic hiking socks are from Smart Wool, also perfect for moutain biking, skiing, and other outdoor adventures..

OUTSIDE MAGAZINE

Outside Magazine is a great gift for those who love to be outside with great gear reviews, highlights of adventure sports, and travel coverage that is incredible.

Each edition has well written content that is informative and entertaining to read.

It is a monthly magazine and the subscription through Amazon will get you access to the print and digitial version.

DRINK YOUR WAY TO GUT HEALTH

A great gift for the smoothie lover on your book! This book is a collection of 140 probtioic-rich smoothies and drinks by Creative Nutrition Solutions owner and registered dietitian, Molly Morgan.

Included are recipes for DIY staples like: kombucha, almond milk, and yogurt. Along with favorite drinks like Icy Ginger Blue, Creamy Blackberry Smoothie, Tart Cherry Kefir, and more!

Holiday Gift Ideas!

If you are wondering what gifts to get the foodies and active people in your life? Here are some of our favorite picks!

Note: The products selected are not an advertisement, the links provided throughout this article are via the Amazon Affilate program.

Tazo Herbal Tea Sampler

TAZO HERBAL TEA

Herbal tea is naturally caffeine-free and full of flavor! There are so many delicious varities of herbal tea to try. Some of our favorites are from Tazo.

We especially love the refresh mint and the passion tea. This 5-pack sampler is available from Amazon.com and goes great paired with some honey! See our pick for honey below from Savannah Bee Co.

Tupelo Honey

TUPELO HONEY

There is something that makes Tupelo honey so perfect! It is naturally sweet and has such a wonderful taste.

We especially love it in tea!

Tupelo honey is produced in the threatened Tupelo ecosystem of the Altamaha and Apalachicola River Basins of Georgia and Florida.

This sweet treat will be enjoyed for sure!

Rocket Fuel by Matthew Kadey

ROCKET FUEL BY MATTHEW KADEY

Rocket Fuel is a book packed with recipes that help you to stay energized during workouts and refeul after! This is written by Matthew Kadey, a registered dietitian and James Beard Award-winning food journalist.

One of our favorites are the Mango Lime Bars on page 109! Also grab his Chocolate Quinoa Energy Bite recipe from the Fuel2Win blog, click here.

Urban Accents Veggie Roaster Spice Mixes

URBAN ACCENTS VEGGIE ROASTER SPICE MIXES

These spice mixes are something that will be enjoyed them throughout the year!

The Veggie Roaster mixes included: Asian Curry & Honey, Parmesan Mediterranean, Manchego & Roasted Garlic, and Balsamic & Roasted Onion.

The mixes are so delicious and versatile - we especially loved the Parmesan Mediterranean mix… actually, we really loved them all!

Honey Stinger Waffles

HONEY STINGER WAFFLES

For the athletes on your list, these honey stinger waffles will be perfect!

They are a great source of fuel to keep energy up pre-workout or even during long workouts or runs. Our favorite is the the classic, Honey!

There are lots of delicious flavors and a gluten-free version available too.

Weight, COVID, and Steps YOU Can Take

Image Source: Getty Images

In this time of frustrating headlines and things around the world spiraling out of control. There are things YOU can control to prevent and lessen your risk of severe illness from Covid-19 and achieving and maintaining a healthy weight is on the list.

Data is showing that there is a much higher risk (7-fold increase) for the need for mechanical ventilation in patients with Covid-19 that have a high body mass index (BMI >30) and increased risk for being admitted to critical care. (Sources: CDC) Scientists and researchers are concerned as well that the vaccine may not be as effective in those with a higher body weight (Source: CNN).

Here are some ideas to help you be the healthiest version of you:

ADD-IN ACTIVITY

Image Source: Getty Images

Being routinely active is an important part of achieving and maintaining a healthy weight. Plus being physically active helps with mental health as well and can lessen feeling stressful. In fact, there is consistent research that links exercise with stress reduction - for example, people report feeling calmer after a 20- to 30-minute bout of aerobic exercise and even better yet, the calming effect can last for several hours after exercise. (ACSM Health & Fitness 2013)

In need of some workout ideas that you can do at home? Check out Fitness Blender, which is a great free platform for all different workout ideas from yoga to high intensity interval workouts. There is a wide variety of workouts too for all fitness levels.

Or check out walking or hiking trails at local or regional parks where you live to enjoy the beautiful summer days, it can be easy to social distance while walking or running!

TRY NEW RECIPES

Image Source: Getty Images

Challenge yourself and your family to try new recipes! Healthy eating CAN taste great and there are so many wonderful resources to find new recipes from sites like: Delish.com, EatingWell, and check out my blog archive for lots of recipe ideas too.

This is a perfect time to learn a couple of new recipes to have in your rotation! Or if you have kitchen gadgets that are in your home that you haven’t used in awhile, get them out of the cupboard and learn how to use them! Like an air-fryer - here is a favorite new recipe for Jicama Air-Fried Fries or Instant Pot - here is a delicious Lemon Garlic Chicken recipe!

DRINK MOSTLY WATER

Image Source: Getty Images

Over half of your body is water! EVERYDAY your body needs water! While all beverages (other than alcohol) - yes, even coffee and tea - are hydrating to the body… too often a whole day can go by when all someone has had to drink is anything but plain, hydrating, and refreshing WATER!

Plus if all you are drinking is sweetened drinks (even if it’s sugar-substitutes like diet beverages) you aren’t necessarily helping your health. Researchers are still trying to sort out why but there is a link between diet soda and diabetes - so surely, diet beverages are helpful to reduce sugar and calorie intake,yet data still suggests there is a need to limit diet beverages. (Journal of Curr Dev Nutrition 2018)

Carry a water bottle with you throughout the day to make hydrating with water an easy choice. And if you do have diet beverages - limit the amount and frequency.

For more tips and ideas to help you be the healthiest version of you, check out my book, The Skinny Rules (Harlequin Non-Fiction 2011) and for recipe ideas, Skinny-Size It (Harlequin Non-Fiction 2014).

Becoming Vegetarian - Health, Environment, and Tips

Vegetarian Meal - Image Source: Getty Images

Eating vegetarian is definitely linked to health benefits and working in more meatless meals can help your health and the planet.

There are well-researched health benefits associated with vegetarian eating patterns, including: lower weight/body mass index, lower rates of obesity along with reduced risk of heart disease, diabetes, certain types of cancer, and high blood pressure. In general those following a vegetarian eating pattern compared to non-vegetarians, consume fewer calories from fat, fewer total calories, along with more fiber, potassium, and vitamin C, all of which could contribute to the health benefits associated with vegetarian eating.

Vegetarian or vegan eating patterns are considered appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.

There are also environmental benefits. For example: The water consumption of livestock is greater than that of vegetables or grains; it takes about 1850 gallons of water to produce a pound of beef, compared to about only 39 gallons of water to produce a pound of vegetables.

What about protein? Image Source: Getty Images

What about protein?

The number one question I get about vegetarian eating is how do you get enough protein? A well-balanced vegetarian or vegan eating plan can deliver plenty of protein and all the other nutrients the body needs to grow, stay healthy, and be strong. Additionally research has found that when calories are adequate in a vegetarian or vegan eating pattern that protein needs are met or exceeded. 

Types of Vegetarian Eating Plans

There isn’t just one type of vegetarian or vegan way to eat - there are varying degrees of restrictions. Typically, all vegetarians do not include any meat or fish: chicken, beef, pork, and all other types of meat. Here is a run down on some of the different types of vegetarian eating patterns:

The least restrictive form of vegetarian eating is lacto-ovo-vegetarian, which traditionally exclude meat but include eggs and dairy products.

Lacto-vegetarians follow a similar eating pattern to a lacto-ovo-vegetarians but additionally do not eat egg or egg products.

The most restrict type of vegetarian eating is vegan. Those following a vegan eating pattern will not have any animal-based products, and exclude milk, dairy products, gelatin, and may exclude honey.

Making the Change

Once it is determined what type of vegetarian eating plan is going to be followed, then you can start to put together meal ideas. As you start eating and cooking vegetarian, have an open mind because you can learn great ways to prepare vegetarian dishes that are delicious. I know this firsthand, as I have been eating mostly vegetarian for eight years now. While it still requires some explaining to friends, co-workers, and family about why I am choosing to eat this way, overall eating vegetarian can be easy to adapt to.

Vegetarian Meal - Image Source: Getty Images

Tips to getting started eating vegetarian:

Have the whole family eat meatless at least one or two times per week. This is great even for families without a vegetarian in the house!

When you are making meals with meat or seafood, consider just making a simple protein-rich alternate for the vegetarian - such as, tofu or tempeh sauteed with a drizzle of barbecue sauce or a sandwich with hummus and sliced veggies.

Always have a stock pile of beans on hand. In one cup of beans there is about 220 calories, 17 grams of fiber, and 14 grams of protein. They are a great protein go-to, serve a cup of beans topped with a drizzle of olive oil, vinegar, and spices at meals.

When throwing a party have a vegetarian option available like: grilled marinated tofu cubes, grilled vegetables, veggie burgers, roasted vegetables, grilled cheese sandwiches, and/or hummus and vegetables.

At restaurants ask to customize a dish to make it vegetarian, for example order a grilled chicken salad without the chicken and ask for more of the vegetable toppings to be included on the salad instead.

Stock up on prepare easy to grab vegetarian foods like: hummus, 3-bean salad, Greek yogurt or Icelandic yogurt (more protein than traditional yogurt), hard-boiled eggs, guacamole, cottage cheese, peanut butter, almond butter, trail mix, nuts, seeds, dry roasted edamame or other dry roasted beans, etc. 

Watch outs, When to Call-in Professional Support, and Supplements

One of the biggest watch outs for vegetarians is to make certain to include a wide variety of plant-based protein foods (e.g. nuts, seeds, peanut butter beans, tofu, tempeh, edamame, meat substitutes, hummus, etc.). If you or your child won’t eat plant-based protein foods than eating vegetarian may not be the best choice for them. As mentioned above, a well-planned vegetarian eating pattern is appropriate for any age but if you eat vegetarian or vegan and just fill up on foods like chips, French fries, and bread, you certainly will be missing out on nutrients the body needs.

Sometimes professional support is helpful, especially if vegetarian eating is unfamiliar to you. Working with a registered dietitian can help guide you and your child through the transition to vegetarian eating. Also discussing the eating change with your child’s pediatrician and any concerns that they may have or blood work that they would like to monitor to ensure your child’s needs are being met.

Lastly those following a vegan diet require vitamin B-12 supplementation because it is primarily found in animal foods. Although, vegetarians how are routinely consuming dairy foods will not likely require supplementation.

You Can Do It

Check out the recipe ideas in the blog gallery on this site, many of which are vegetarian/vegan or that can be easily adapted to be vegetarian and check out the resources listed below. Enjoy the adventure of trying, tasting, and preparing delicious vegetarian foods - you can do it!

Resources:
Meatless Monday Recipes: http://www.meatlessmonday.com/favorite-recipes/

Vegetarian Dietetic Practice Group – Consumer Web site: www. vegetariannutrition.net

Feeding Vegetarian Teenagers - https://vegetariannutrition.net/docs/Teens-Vegetarian-Nutrition.pdf

Vegetarian Resource Group - www.vrg.org

References:

Academy of Nutrition and Dietetics Vegetarian Diet Position Paper: http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx

Mekonnen, M.M. and Hoekstra, A.Y. (2010) The green, blue and grey water footprint of farm animals and animal products, Value of Water Research Report Series No. 48, UNESCO-IHE, Delft, the Netherlands.