6 Things I Wish I knew Before Becoming a Vegetarian

There are so many great reasons to become a vegetarian. Everyone has their own reasoning, from protecting the environment to the welfare of animals. Health reasons such as weight loss and preventive measures against disease. As beneficial as it is, it’s also important to start off slow and know your why. 

Takes More Effort To Get Nutrients

Eating strictly vegetarian can make it harder to get all of the nutrients that you need. Vitamins like iron, calcium and B12 are usually the hardest to get into a plant based diet. When first starting out it can be helpful to keep a food journal to track your daily macros. Also keeping in mind what plant sources of the important daily nutrients your body needs. Iron sources for example, include legumes, dark green leafy vegetables, eggs, and seeds. The body however doesn’t absorb non-heme iron, which is the only type that vegetarians get, they need to get more of the recommended amount than those who eat meat. For vegetarian men the amount needed is 14.4mg of iron a day and women should be getting 32.4mg.

Restaurants 

Depending on where you live there are still many restaurants that don’t have a wide variety of vegetarian options on the menu. You will sometimes have to get creative when eating out. Some restaurants have vegetable plates as an option if you ask, they are not always listed on the menu. 

Meal Planning 

Planning your meals and reading the labels are key when you’re first starting out a vegetarian diet. There are a lot of plant based meat substitutes that at first seem to be healthy and low in calories. These can be deceptive in that they contain many of the same additives and preservatives that you are trying to avoid. Checking labels and making sure the ingredients are mostly real food. Experiment with food, eating plant based you’ll find there are a wide variety of healthy foods. 

Supplement 

Some of the vitamins that are harder for vegetarians to get are iron, calcium, and B12. We all need vitamin B12 for healthy nerves and blood, being deficient can cause serious nerve damage, fatigue and anemia. Calcium is important for bone health, you need vitamin D in order to absorb calcium. If you’re not getting enough iron in your diet an iron vitamin supplement is important. When selecting which vitamins to take, look for the ones labeled vegan or vegetarian. 

The Bloat 

A vegetarian diet is usually high in fiber, although fiber is necessarily for a healthy diet too much of it can lead to bloating. When you first start out eating plant based it’s best to start with small portions to avoid stomach discomforts. Another type of food that can be more harsh on the stomach are called FODMAPs. These are foods hard to digest and high in carbs. They are not absorbed well by the small intestines. FODMAPs draw water into the small intestine, the pressure from the excessive water causes abdominal discomfort. Some with sensitive stomachs may need to watch their intake of these foods. Low FODMAPS are a way to fight bloating. These foods help you identify which foods you should avoid by avoiding High FODMAPs for a period of time. It’s best to work with a dietitian or a professional. 

Carb Overload 

Carbs can be an easy go to substitute for vegetarians. This can lead to unwanted weight gain and an unhealthy diet. A high carb diet also can lead to diabetes and belly fat. It’s best to stay away from refined grains and stick to gluten free. Taking a digestive enzyme supplement can help break down carbs in your diet that are harder to digest. These enzymes also help you avoid bloating that can sometimes come with eating too many carbs.