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IF YOU’RE CONVINCED: SOME TIPS TO GO MEATLESS
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by
Sarah Veale
September 14 - 20, 2006 |
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For the uninitiated, giving up meat is an impossible task. After all,
cutting back on animal products goes against convention in our
meat–n–potatoes society. But for 900,000 Canadians (four per
cent of our population), vegetarianism is a way of life. If you’re
thinking about joining those ranks, here are a few ways to change
your diet with the minimal amount of disruption.
Take Eight
Kathleen Farley of the Toronto Vegetarian Association says
many of the foods we eat are already veggie or veggie
compatible. “It’s not hard to think of three vegetarian dishes that
you already enjoy,” she points out. Things like vegetable stir fry,
pasta primavera or falafel are just a few of the vegetarian dishes
that are probably already in your diet. So the first step is taking
inventory of your current diet and pulling out the meatless
options.
Once you can spot veggie foods in your diet, it’s not hard to
embellish upon other meals. Like tacos. Substitute refried beans
or TVP (texturized vegetable protein). Can’t shake a hankering for
hamburgers? Try a meatless version found at most supermarkets.
“You might have to use your imagination a bit,” cautions Farley
but, “most soups, stews and casseroles are actually really easy to
make vegan just with a couple substitutions.”
By now you should have six veggie meals you can rely on.
Since most people tend to fall–back on eight to ten standard
meals, all you need is a couple more recipes (try a vegan
cookbook or the internet for ideas) and, viola!, you’ve gone veg.
Lies, Damn Lies, and Other Myths of the Vegetarian
While the American Dietetic Association says, “appropriately
planned vegetarian diets are healthful, nutritionally adequate, and
provide health benefits in the prevention and treatment of certain
disease,” the word still hasn’t reached the public at large and the
image of vegetarians as anemic weaklings is still a prevalent one.
However, it is also entirely false.
“According to the Dieticians of Canada, vegans typically
meet and exceed protein intake requirements,” says Farley. “It’s a
big myth. You don’t need a big six–ounce steak every single day
to meet your protein requirements.” Nor do you need that hunk of
cow to get your iron. As with protein, iron intake for vegetarians
tends to be higher than that of meat eaters. And surprisingly,
vegans tend to mimic non–vegetarians in their calcium to protein
ratio, the prime indicator of bone health. “As long as you’re
eating a reasonable variety of foods, you’ll be fine,” Says Farley.
Okay, almost fine. Vegetarians and vegans should be sure
that they’re getting enough Vitamin B12, which isn’t produced in
significant amounts by plant sources. If you’re in doubt of
whether you’re getting enough of all your nutrients, the Dieticians
of Canada recommend taking a supplement.
Know thyself
If substituting soy for steak leaves your consciousness a bit
flat, check out a few books on vegetarianism to learn more about
your food choices. The reasons to go veg are many:
environmental matters, animal welfare concerns, and health
issues are just some of the reasons people adopt a vegetarian
diet. Knowing why you’ve made your choice makes it easier to
fend off temptation, and criticism.
Like Minds, etc.
Being amongst like–minded souls can keep your resolve
strong and introduce you to new culinary horizons. Whether you
need a morale boost or just a few new recipes, Farley
recommends group therapy. “Get in touch with other vegans and
other vegetarians because that’s going to really help you.” She
says vegan potlucks are filled with folks who know the best foods
on the market and yummiest recipes in the kitchen. “Talk to other
people... there’s all sorts of groups.”
Whatever commitment you decide to make, set yourself up
for success and adopt changes where you think you can handle
them. Making the transition to a plant–based diet doesn’t have to
be difficult and, with these guidelines, it’s easier than you think.
Resources
Visit the Hamilton Vegetarian Association at http://
hamiltonveg.blogspot.com/. V
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