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METRO -- People become vegetarians for a variety of reasons, including concerns about animal welfare, use of antibiotics in livestock, or a desire to eat foods that are low in saturated fat. As vegetarianism continues to grow in popularity, some may wonder how they can transition from eating and drinking foods and beverages derived from animal products to plant-based alternatives. Vegetarian diets can be healthy, but only if they are balanced.
-- Work with a registered dietician. Some people have heart disease or high cholesterol and may have heard that a vegetarian diet can help manage those conditions. However, eating vegetarian means missing out on protein and vitamin B12 that typically comes from animal products. Working with a registered dietician can help an individual plan meals that prioritize protein from other sources and keep an eye on items that provide adequate vitamin D, calcium and B12.
-- Be cautious of too many refined grains and carbohydrates. People may turn to other foods to compensate for not eating eggs, meat or poultry products. While there's no meat in cookies or French fries, eating too many of these foods isn't the best idea. Also, eating too many refined grains and added sugars can cause its own health issues. Switching to a vegetarian diet requires finding healthy alternatives to animal products.
-- Work up gradually. The Mayo Clinic suggests gradually increasing the number of meatless meals being eaten daily to grow accustomed to making new choices. Find ways to include plenty of greens, like spinach, kale, Swiss chard, and collards.
-- Choose from high protein foods. Look towards legumes, seeds, nuts, and low-fat dairy products that are good protein sources.
-- Try favorite meals with substitutes. Incorporate new ingredients into favorite meat meals to phase out the meat. For example, try an extra-firm tofu in place of chicken in a stir-fry dish. Or make vegetarian chili by ramping up the use of black beans. You may find all that is needed to go vegetarian are some easy tweaks.
-- Don't forget to supplement. While it's possible to get plenty of protein and fiber as a vegetarian, specific nutrients like iron and B12 can be harder to come by. Supplementing with a multivitamin can help ensure you develop a balanced, nutritious health regimen.