Have you considered converting to vegetarian eating?
YOUR MOTHER WASN'T being a nag when she told you to eat your vegetables. She was just teaching you well. Because choosing a vegetarian eating plan—or simply incorporating more vegetarian meals into your diet—is a healthy move.
"When you adopt a more plant-based diet, you're eating more of the foods that are better for you and your body will work better," says Andrea N. Giancoli, MPH, R.D., an American Dietetic Association spokeswoman. "Vegetarians also tend to have lower rates of overweight and obesity."
Plus, a vegetarian diet can help protect against health issues such as heart disease, high blood pressure, type-2 diabetes, certain types of cancer and even osteoporosis. According to Giancoli, this is because plant-based foods provide plentiful amounts of vitamins, minerals and phytochemicals such as beta carotene.
Where's the Beef?
If you're already eating a balanced diet that includes fruits, vegetables and whole grains, the only significant change to make your meals vegetarian is replacing meat with other forms of protein.
Great choices include legumes—especially soybeans—nuts and whole grains like quinoa, which is especially high in protein. If you decide to say no to dairy products, milk and cheese made from soy or nuts are excellent options.
Exploring New Flavors
Vegetarian eating can be easy, and may even promote more creativity in the kitchen. For example, instead of the same-old salad, Giancoli suggests making one with avocado, corn, beans, basil and cilantro with a splash of rice vinegar.
Or how about a sandwich made with hummus, cheese and tomato on whole-grain bread? For a super-quick dinner, Giancoli likes cooking gnocchi pasta in butternut squash soup.
Necessary Nutrients
If you adopt a vegetarian lifestyle, make sure you're getting enough calcium, vitamin B12, vitamin D and iron. If you opt out of dairy products, look for fortified foods or consider supplements. If you're not eating any fish, use walnuts, almonds and flaxseed to get the omega-3 fatty acids you need. Last but not least, ease gradually into a vegetarian diet so your digestive system can adjust.
"Just venture in slowly," Giancoli suggests, while encouraging healthy curiosity. "There are more vegetarian options available at grocery stores today than ever before. Take some time to figure out what you like best."
And just think how proud your mother will be when she sees all the vegetables you're eating.
—By Amy Lynn Smith