Exactly four weeks ago I decided to become a vegetarian…temporarily. Yep, I have officially been a vegetarian for one full month. I had been pondering the idea for a while and I had finally used up all the chicken and turkey in my freezer, so I thought it would be a good time to start. (Oh, and I guess I should include that I just cut out all meat and fish. I still ate eggs and dairy.)
By no means did I plan on being a vegetarian forever, but as a future dietitian I thought it would be a good experience to walk in the shoes of vegetarian patients and clients that I will work with.
Anyways, I thought I would share some things I have learned from my experience with you this week.
The good, the bad, and the indifferent
The first question I have gotten from all my friends and family is, “how do you feel”, and honestly, I can’t say that I feel much different. Prior to my vegetarian experiment, I didn’t each much red meat at all; I mostly stuck to chicken, turkey, tuna, and salmon. Research has shown that there are a lot more benefits to cutting out red meat compared to other lean meats, so I don’t know if that has anything to do with the lack of change I have felt.
People are also very concerned about protein, so I’ll also mention that I was keeping track of my food intake using MyFitnessPal at the beginning to make sure I was getting enough protein. While I could easily meet my protein needs for the day, I had to be a lot more conscious of including it at every meal and snack than I was before.
With that being said, eating out was a struggle– not because there aren’t any vegetarian option (you can get pasta and potatoes pretty much anywhere), but because restaurant menus lack vegetarian protein sources. I especially had a hard time in the cafeteria at the hospital. After the first week I started bringing a container of tofu and beans to add to salads and soups to make sure I got my protein in.
So while it may have been a little difficult at times, I actually am really happy that I gave vegetarianism a shot. I had to get super creative in the kitchen, and find new ways to incorporate tofu, tempeh, beans, and eggs into my meals to make sure I got enough protein in for the day (which means lots of new vegetarian recipes and food combination to share in the coming weeks!). I also now have a good basis of vegetarian recommendations for any patients or clients who come to me with questions.
And finally (skip this section if you don’t want to hear about flatulence and bowel movements), vegetarianism has made me very regular. Vegetarian diets tend to be a lot higher in fiber which kept everything moving smoothly. The first week I was a little gassy (probably due to all the beans I was eating), but my body got use to it and I have been fine ever since.
I think a lot more good came out of this experiment than bad. I have cooked up some new things in the kitchen and have had experiences that will help me be a better dietitian. Meeting protein needs can be tough but definitely manageable if you plan ahead.
While I think going completely vegetarian isn’t really necessary (unless you would like to, of course), there are lots of benefits to being a vegetarian. Plant-based diets usually have a lot more fiber, vitamins, and minerals. There is also lots of research showing that decreasing meat intake can help prevent chronic diseases, aid in weight loss, and save the environment.
If I were to give any recommendations, I would say that it is always beneficial to cut back on red meat intake (Eat it no more than 1x per week) and increase you fruit and veggie intake. You can also try Meatless Mondays or another modified version of being a vegetarian to get some of the benefits (such as meatless lunches during the week).
This week I am planning on including a lot of fish and meat to see if I feel any different (I give you any updates in next weeks post). After that, I’ll definitely be adding fish and meat back into my diet but probably not in the same quantities as before. I am going to continue to include vegetarian meals on a regular basis because they both healthy and – more importantly – they taste good!
If you are or decide to become a vegetarian or vegan long-term (longer than 1-2 months), I suggest seeing a dietitian (or sending me an email, I’m happy to help!) since there are some vitamin and mineral deficiencies that can occur if you aren’t taking supplements.