Many people who begin to question their lifestyle end up being interested in the same fundamental aspect of life: food. “What I am eating?”; “where does it come from?”; “Does it correspond to what I think?” These are some of the questions that begin to appear in those who want to make a healthier change in their daily lives and feel that starting with food is one of the first steps to take a different course.
And in this search there are many who, increasingly, are beginning to be interested in vegetarian or vegan diets, either for a matter of health or of conviction and thought.
For whatever reason, the goal of completely changing your diet doesn’t seem like an easy one, and in fact, it isn’t. If “we are what we eat”, necessarily giving our energy engines a turn will bring about changes in our body, both physically and mentally. Above all, because we are animals of habit, and that is one of the first things that we must modify if we want to adopt a different way of life.
So that stopping eating meat does not have consequences for your health, you can follow these tips. In any case, you should know that since each person is different and has different nutritional needs, the most advisable thing in all cases is that you make a gradual change, accompanied by a professional who can guide you and accompany you in this process.
1. Eat other proteins
If you are not vegan, the egg can be a protein food with healthy fats, which can replace another food of animal origin. You can use it in tortillas, pies, omelettes, salads or whatever you want. The most recommended are 4 eggs per week, or 2 egg whites per day. If you have the option, it is always more convenient to choose organic eggs, from hens that have not been mistreated. Here you can learn to differentiate a healthy egg from another that is not.
2. Do not abuse dairy
Even if you are not vegan, do not abuse them, because they can increase cholesterol levels or cause digestive problems. Also try other preparations such as soy yogurt.
3. Be careful with flour
It is very common that if you stop eating meat you are more hungry and the flours can give you a feeling of satiety. Do not abuse them, complement them with vegetables and, for example, tofu, and choose whole grains whenever you can. Also keep in mind that you can eat other cereals as an alternative to flour, such as: semolina, quinoa, bulgur wheat, brown rice, etc.
4. Increase the consumption of vegetables and fruits
You will get vitamins and minerals from them. You can make juices, soups, stir-fries, cakes, or any other preparation. The combinations are endless!
5. Do not think that calcium is only found in cow’s milk
You can get it from plant sources such as sesame, quinoa, amaranth, seaweed, broccoli, spinach, or almonds.
6. Watch your intake of vitamin B12
You can find it in eggs, dairy and spirulina, for example.
7. Consume iron in plant-based foods
You’ll find it in spinach, beans, parsley, broccoli, lentils or brewer’s yeast, which you can add to meals like grated cheese.
8. It is not true that protein is only found in meat
Legumes are an ideal ally. Consume lentils, chickpeas, peas, beans, in stews, hamburgers, salads, snacks, or however you like. You can also eat spinach, broccoli, cabbage, carrot, eggplant, among others. Another source of protein is tofu, prepared from soy beans and seitan, which some call “vegetable meat” and can be used, like her, in sauces, stir-fries and fillings. It is made from wheat gluten, is easily digestible and has no saturated fat.
9. Eat seeds and nuts.
They all provide protein, healthy fats and vitamin E.
Also remember that it is not only important what you eat but also how you eat it. Try not to subject vegetables to prolonged cooking so that they do not lose their nutrients and combine food in a way that facilitates, and does not hinder, digestion. You can learn more about this here.
What is behind the consumption of meat?
In addition to animal abuse, the livestock industry is responsible for the progressive loss of forest areas on the planet to be used for grazing. And it is estimated that more than 70% do not take any action to compensate. This is particularly serious in Latin America.
Livestock is directly related to a particular and extended lifestyle. Global meat consumption per capita since 1995 is estimated to have increased by 15%. In addition, not only meat and dairy products are obtained from this industry, but also fur, pet food, and even cosmetic and hygiene products. In fact, it is estimated that by 2050 meat consumption will grow by 73% and dairy products by 58%.
The livestock industry produces, in turn, greenhouse gases (animal droppings emit methane gas), deforestation, water consumption and, of course, animal abuse.
Is this really necessary? What do you think?
Important: It should be clarified that The Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La Bioguía does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.