TASTY CHOICE: Going vegetarian can be delicious. You have every fruit, vegetable, bean, and whole grain to choose from. The variety is endless. You can make it work for you, whether you choose to eat this way all the time or to include some vegetarian meals in your week.

HOW FAR DO YOU WANT TO GO? When you eat a vegetarian meal, you don't eat meat, poultry, or fish. You may eat eggs or dairy. If it's a vegan meal, you'll skip anything that comes from animals, including milk, cheese, and eggs.

PICK YOUR PROTEINS: You can get all the protein you need from plant foods. Just make sure you're getting enough calories from a wide variety of nuts, seeds, legumes, and grains. Black beans and rice, with a salad, is one example of a classic vegetarian meal.

TWEAK YOUR FAVORITE RECIPES: If you're used to eating meat, look for vegetarian versions of your favorite dishes. For example, you can make lasagna with spinach or tofu instead of ground beef.

MAKE VEGETARIAN STUFFED PEPPERS: Stuff bell peppers with a blend of rice and veggies. Instead of ground beef, add beans or meatless sausage crumbles. Season as usual.

WHIP UP A VEGGIE OMELET: Eggs are a good source of protein. It's easy to substitute veggies for ham and cheese in an omelet. Try carrots, mushrooms, and spinach.

SHIFT CHICKEN PARMESAN TO EGGPLANT: If you're used to eating chicken Parmesan, use thin slices of eggplant instead of the chicken. If you also skip dairy, you can use a soy-based cheese substitute instead of Parmesan.

CHANGE YOUR CHILI: When you're craving a warm, spicy bowl of chili, make it with beans or tofu. You'll get the flavor without the meat.

GRILL A PORTOBELLO BURGER: Forget the cheeseburger. A grilled portobello mushroom on a whole wheat bun can hit the spot. Top with lettuce, tomato, or cheese, just as you would a hamburger.

WHEN YOU WANT A VEGGIE BURGER: If you're looking for something closer to the texture of a real hamburger, try a veggie burger. Most supermarkets carry several brands of frozen veggie burgers. These are often made with a blend of vegetables, soy, and grains, providing protein and fiber.

SUBSTITUTE WITH SOY: Soy products are a versatile source of protein. They work well as a meat substitute. Try making tofu kabobs the next time you fire up the grill. There are also plenty of other soy foods on the market today. Soy is in most meatless hot dogs, chicken nuggets, and breakfast sausages. Edamame are soybeans that aren't processed.

REAP THE HEALTH BENEFITS: Because they are lower in or free of animal products, vegetarian diets are low in total and saturated fat and cholesterol. Many studies have shown that vegetarians are less likely to get certain diseases such as heart disease and type 2 diabetes. A vegetarian that is filled with fruits and vegetables benefits from antioxidants like lutein in broccoli and lycopene in tomatoes, which may help protect against cancer.

GET THE NUTRIENTS YOU NEED: Make sure you're getting enough iron, vitamin B12, zinc, calcium, and vitamin D, especially if you're on a vegan diet. A dietitian can give you tips or let you know if you need supplements.

FIND SOURCES OF CALCIUM AND VITAMIN D: If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. But if you decide to go vegan -- you don't have any animal products -- you'll need other sources of calcium. These include fortified soy and almond milk and orange juice, with small amounts of calcium in seeds, nuts, and some green vegetables. People who avoid dairy products also miss out on vitamin D. Non-meat sources of vitamin D include fortified foods such as orange juice, cereals, and tofu made with calcium sulfate, and fortified milk alternatives like soy and almond milk.

ZERO IN ON ZINC: Although zinc is found in many vegetarian foods, it is not as well absorbed as meat-based zinc. Eating plenty of zinc-rich foods can help you maximize the amount your body absorbs. Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas. Hummus on a whole-grain pita is one tasty snack that does the trick.

KEEP YOUR EYE ON IRON: It's not just in red meat. You can also get iron from leafy green vegetables, cooked dry beans, tofu, and fortified cereals or grains. Like zinc, plant-based iron is not as well absorbed as iron from meat. The solution is to eat iron-rich foods regularly and in combination with foods that have vitamin C, which helps your body absorb iron.

PUT OMEGA-3S ON YOUR LIST: Omega-3 fatty acids are good fats that may help lower blood pressure, improve heart health, and stave off age-related dementia. There are two kinds. Most of the health benefits are linked to docosahexaenioc acid (DHA), found mainly in fatty fish, as well as fortified foods like eggs. If you don't eat either of these foods, you might want to consider a supplement. Pumpkin seeds, flaxseeds, walnuts, and canola oil are all good sources of alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for heart health.

ARE YOU GETTING ENOUGH VITAMIN B12? Low levels of vitamin B12 can cause muscle weakness and fatigue. This vitamin is found only in some fortified foods and in foods made from animals, such as meats, eggs, and milk products. So, if you eat a vegan diet, you need to either eat foods fortified with vitamin B12 or take supplements.

IS A VEGETARIAN DIET OK FOR KIDS? A vegetarian diet can be safe for kids, and it's probably good for them. Just be sure kids get enough fats to meet their needs. Nuts, peanut butter, avocado, milk products, and eggs are all good sources. When in doubt, ask your child's doctor or a dietitian.

GO VEGETARIAN PART TIME: You don't need to be a vegetarian 7 days a week to reap many of the benefits. Doing it 1 or 2 days a week can help you cut back on saturated fats and cholesterol and give you more fruits and vegetables. Try it, and you might find you want to do it more often than you think.

REVIEWED BY: Christine Mikstas, RD, LD on May 29, 2020

“Tips for New and Current Vegetarians”

REACH FOR ALL-STAR SPICES: A vegetarian diet doesn’t have to equal bland. Amp up your flavors with fresh and dried spices and herbs. Versatile players include:

Garlic. This pungent mainstay perks up soups, marinades, salad dressing, and stews.

Basil. Toss the fragrant leaves onto tomato-based sauces, stir-fry dishes, salads, and pizzas.

Cayenne pepper. Add a dash to Mexican dishes and any food that needs a little heat.

Curry powder. This sweet and savory flavor works well in soups, stews, sauces, and even eggs.

EAT CHEAPER: Studies show that vegetarian diets can be more affordable than meat-based eating. But fresh produce, especially vegetables, can get pricey. A big cost-cutting move is to cook more at home. You’ll also get less of the salt, sugar, saturated fats, and additives in packaged foods and restaurant meals. Another tip: Buy green beans, mangos, and other veggies and fruits frozen. They’re packed at the peak of nutrition and often have more vitamins and minerals than the fresh versions.

SAY YES TO YEAST: Many vegetarians are familiar with the benefits of nutritional yeast. These nutty yellow flakes are deactivated yeast grown in molasses. They add an earthy, cheesy taste to pasta, popcorn, and vegetables. But what you might not know is that nutritional yeast is loaded with protein. Just 2 tablespoons pack 9 grams. That’s more protein than you get in 1 ounce of beef or chicken.

PROFILES OF SUCCESS: Surveys show that nearly 9 out of 10 vegetarians eventually go back to eating meat. Most of them quit after less than a year. People who were more likely to stick to vegetarianism differed from former vegetarians in that they:

Adopted plant-based diet at a younger age, in their 20s
Switched over more slowly, over months instead of days or weeks
Were more likely to have friends, partners, or family members who were also vegetarians

STOCK UP ON STAPLES: Keep your pantry and fridge filled with basic ingredients for easy-fix dishes to help keep you on track.

Quick-cooking whole grains like oatmeal, quinoa, and bulgur
Canned beans such as black beans and chickpeas
High-protein plant foods, including tofu, edamame, peas, and lentils
Corn or flour tortillas
Nuts and nut spreads and butters
Vegetarian soups (make a batch and freeze individual portions)
Non-dairy milk like coconut, almond, and soy (the ones sold in aseptic, or shelf-stable, boxes last for months in your pantry)

TAMP DOWN GAS: Beans are the centerpiece of many vegetarian recipes. They’re also known triggers for gas. Soak dried beans overnight before cooking to help banish gas. The water leaches away the sugars that cause it. Or go with canned beans. Other foods with gas-producing carbohydrates to watch for include whole grains and veggies like cabbage, onions, broccoli, and cauliflower.

VEGETARIAN NEWBIES: Before you dive in, think about your reasons for going vegetarian and what type of diet may work best for you.

Meatless. No animal flesh, including chicken, beef, pork, fish, and seafood
Lacto-vegetarian. No meat but allows dairy foods like cheese, milk, yogurt, and butter
Lacto-ovo vegetarian. Permits dairy as well as eggs
Vegan. No foods that come from living creatures, including lard, gelatin (animal protein), and honey

PROTEIN SOURCES: Protein is key to healthy skin, bones, and muscles. Vegetarians may get less of it than meat eaters. But you probably don’t need as much of it as you might think. About 45-55 grams of protein a day for adult women and men are usually enough. Just a cup of soybeans (edamame) will fill a third or more of your daily requirement. Legumes like split peas and spinach, mushrooms, broccoli, and guava also are healthy choices.

GO GLOBAL: Being a vegetarian means forgoing certain foods. It may be one of the reasons why some vegetarians give up plant-based eating. One fix? Expand your palate. Explore cuisines that are especially meatless-friendly.

Ethiopian. Injera (flatbread made from teff), lentil stew, vegetable sampler plates

Mediterranean. Beans, eggplant, pita, hummus, peppers, pasta, yogurt

Indian. Dosas (fermented pancakes), lentils, potatoes, curries, chutneys

Mexican. Rice, beans, salsa, tortillas, chilies, avocado, queso fresco, Cotija, and other cheeses

TWEAK YOUR RECIPES: Pizza. Tacos. Lasagna. Bacon and eggs. There’s no need to cross them off your menu! It’s easy to go meatless with bean burritos, veggie omelets, tofu chili, and other vegetarian switches. Or explore unfamiliar ingredients. Grains like freekeh, farro, and millet and greens such as steamed chard and roast beets may become your new faves.

MEAT SWAPS: Even vegetarians might crave a burger now and then. You can indulge with sausages, hot dogs, and other meat alternatives made from soy, lentil, chickpeas, and other kinds of beans. They can be a cinch to make at home, too. Grilled portabella mushrooms are hearty and savory enough to pass for a burger patty. Some plant-based “beef” has zero cholesterol. But fake meat has more sodium than the real thing. And processed foods often lose beneficial phytochemicals and nutrients naturally present in plants.

SUPPLEMENTS: Vegetarians who eat or drink eggs and dairy products don’t usually need extra vitamins or minerals. Your body best absorbs nutrients through food, not supplements. Vegans may need regular source of vitamin B12 from supplements or fortified foods. The Academy of Nutrition and Dietetics says vegetarian and vegan diets can be healthy ways to eat for almost anyone, including kids, pregnant women, athletes, and older people.

TALKING TO FRIENDS AND FAMILY: Not everyone supports or understands a vegetarian diet. Education is key. Let your friends and family know that this type of diet is safe and healthy for most people. Vegetarians are also less likely to be obese or get type 2 diabetes, heart disease, high blood pressure, and certain kinds of cancer. Vegan and vegetarian diets also help animals and the environment. Support from your loved ones can help make your way of eating a lifelong practice.

REVIEWED BY: Hansa D. Bhargava, MD, WebMD on June 17, 2020

Jerlyn Jones, MS, MPA, RDN, LD, CLT, spokesperson, Academy of Nutrition and Dietetics.

PETA: “15 Essentials for Your Vegan Kitchen.”

Brown University: “Being a Vegetarian.”

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It Depends on How You Measure the Price.”

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