Being a vegetarian means you might have to field questions like, “Where do you get your protein? How do you get the right nutrients?”

 

Luckily for us vegetarians, getting everything we need to stay healthy and happy is no problem. The American Dietetic Association released a paper last summer, saying:

 

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”

 

Their Web site, vegetariannutrition.net, states that a vegetarian diet can provide ample health benefits for everyone, no matter what age. The site says, “Well planned vegetarian diets are appropriate for individuals during all stages of the life cycle.”

 

The most common question people have is about protein intake. Often, people think that without meat it is nearly impossible to get protein. 

 

“It can actually be quite easy to get enough protein in a vegetarian diet," said Alyssa Consigli, a dietitian at University of Vermont’s Health and Wellness Center. "I think there’s this big misconception that you need to have a lot of protein, and with meat products you will get a lot of proteins in your diet, but again most Americans get enough, and even an overabundant amount of protein.”

 

The United States Department of Agriculture food pyramid recommends between five and six ounces of protein per day, depending on age, gender, and level of physical activity. 

 

Vegetarians can get protein from beans, tofu, nuts and eggs, among other things. A good source of protein at every meal should be able to provide you with what you need, Consigli said.

 

In any diet, it is important to get protein and a plethora of nutrients. A vegetarian diet is no different, it may just require more planning, said Consigli, giving an example of how to build a well-rounded meal.

 

“Focus on starting it with a whole grain—whole grain pasta, whole wheat bread, oatmeal," she said. Make sure you’re adding some protein with that, too, rounding it out with some fruits and vegetables.”

 

She added, “Make sure you’re rounding it out with a healthy fat, like avocado, nuts and seeds. They can provide fiber and protein as well. And then adding a glass of milk or soymilk to get some calcium.”

 

Consigli also stressed the importance of iron. “Make sure you’re getting iron, found in leafy greens, enriched cereals, oatmeal, and lentils,” she said.

 

Although becoming a vegetarian seems simple—and it is—when you are just beginning it is important to be aware of vegetarian food that is lacking in nutrients and filled with fat, said Brigitte Harton, dietician and nutrition coordinator for Hannaford Supermarkets. 

“Often times when people are just starting, they rely on foods that are for vegetarians but aren’t necessarily healthy," Harton said. "So focus on things that are whole grains, not just refined flour products, and a lot of fruits and vegetables.... The more plant foods you eat, the healthier you’ll be.” 

 

If you are interested in becoming a vegetarian, nutritionists advise starting slowly.

 

“For anyone who is just wondering about it, or wants to dabble in it, I would suggest just to move slowly," Consigli said. "Start adapting some healthier things, or vegetarian ways. Maybe once or twice a week you have a meat-free day, or a meat-free dinner, just to start dabbling into it.”

 

 

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Thai noodle salad with peanut sauce

 

All the veggies here can be swapped out for whatever you want.

 

8 ounces dried flat rice noodles or linguine

1 tablespoon toasted sesame oil

½ cup peanut butter

2 tablespoons (fresh squeezed) lime juice

1 tablespoon tamari

1 teaspoon light brown sugar

¼ teaspoon cayenne (optional, used if spice is desired)

1 large carrot, shredded

1 cup frozen baby peas, thawed

1 cup grape tomatoes, halved

¼ cup minced scallions

 

Cook the noodles in a large pot of boiling water according to package directions. Drain and rinse the noodles under cold water and transfer to a large bowl. Toss with sesame oil to coat.

While the noodles are cooking, combine the peanut butter, lime juice, tamari, brown sugar and cayenne in a large bowl, whisking to blend well. Add a small amount of water if necessary to make a smooth sauce. Set aside. 

To the dressing in the bowl, add the carrot, tomatoes, peas, scallions and the cooked noodles. Toss gently to combine. Serve at room temperature.

From Robin Robertson's Quick Fix Vegetarian.