“But where do you get your protein?”

If I had a nickel for every time I was asked this question ….  

Non-vegetarians have a tendency to think that if you don’t eat meat than you must not have any protein in your diet.  This is completely untrue as there are a number of non-meat, or plant based, proteins which provide the same nutritional value as meat. 

“Proteins are made up of amino acids, of which there are 20, and eight of these need to be supplied by diet” (Graimes, 2010).  A food that contains eight amino acids is called a ‘complete’ protein – it is a high quality protein.  For vegetarians the complete proteins are eggs, dairy products and soya beans.  Other sources of protein, such as nuts, legumes, pasta, potatoes and rice, do not contain all eight amino acids and are therefore considered ‘incomplete’ proteins.  A balanced combination of ‘incomplete’ proteins can have similar benefits as a ‘complete’ protein.      

I find non-vegetarians are overly concerned with the amount of protein in a diet and they have this unfounded idea that large quantities of protein are essential to good health.  However, in reality, most people consume more protein than they need. 

In her book on vegetarian diet and health, Nicola Graimes says that protein deficiency is basically unheard of and, in fact, “an excess of protein can be detrimental, rather than beneficial to health.”  Graimes explains that high-protein foods, which are a source of fat, often leach calcium from the body and thus increase the risk of bone disease such as osteoporosis. 

So, to sum things up on the protein issue, yes, there are alternatives to meat protein, and no, you do not NEED meat to survive.  

Source: Graimes, Nicola. 330 Vegetarian Recipes for Health. London: Hermes House, 2010. Print

Basic Vegetarian Diet

I think that everyone, at some point or another, has seen Canada's Food Guide.  This guide is an outline for the recommended daily intake of each food group.  The idea is to follow the recommendations in order to live a healthy life.

For vegetarians, this food guide needs to be altered just slightly.  Since vegetarians will not be consuming anything in the meat category some substitutions must be made. 

Many people assume that if you don’t eat meat you must eat a lot more fish (in some cases), eggs, cheese and carbohydrates.  This is not necessarily true.  Vegetarians must properly substitute meat with foods that will provide their bodies with similar nutrients.

A proper, balanced vegetarian diet is broken down as follows:

Whole grains and potatoes:

6 – 11 servings per day
1 serving = 1 slice of bread, ½ cup of cereal, rice or pasta, 1 medium potato

Fruit and vegetables: 

5 or more servings per day

1 serving = 1 medium apple, banana or orange, a handful of cherry tomatoes, 2 or more heaping spoonfuls of cooked vegetables

Legumes, nuts and seeds: 

2 – 3 servings per day
1 serving = a small handful of nuts and seeds, ½ cup cooked beans, 15g serving of tofu

Dairy and dairy alternatives: 

2 – 3 servings per day
1 serving = 1 egg, a small slice of cheese, a small container of yogurt, a small glass of milk

Fats, sweets and snacks: eat sparingly

The basic vegetarian diet should contain a variety of foods from each of the above mentioned groups.  The best way to be healthy is to consume nutrient rich foods that your body can use, as opposed to calorie laden foods that have little to no dietary benefits. 

Source: Graimes, Nicola. 330 Vegetarian Recipes for Health. London: Hermes House, 2010. Print.

Life Changing Decision

The decision to give up a life of eating meat in exchange for the vegetarian alternative is a unique experience for everyone.  Some of us have been influenced by a close friend or family member or maybe even a celebrity role model, while others have been inspired by animal advocacy, religious reasons or the idea of a healthy lifestyle (Thinking about vegetarianism? Becoming Vegetarian).  Some vegetarians contemplate the switch for weeks, months, or maybe even years, whereas others make their decision based on impulse.  Every story is different and the reasons are endless. 

Personally, I was one of those 
people who made the decision on a whim.  I had had thoughts about the possibility of giving up meat and pursuing a more herbaceous diet, but I had never really been serious about making the change.  Or so it seemed.  One night, while visiting a friend in Toronto, we got on the topic of animal cruelty and vegetarianism.  My friend confessed that she had been thinking about becoming a vegetarian, and I agreed that the thought had crossed my mind once or twice.  We went for dinner and when we returned, I experienced an incredible “Ah ha!” moment.  This is when I made the announcement that I was going to be a vegetarian.    

My new life choice came as a shock to, well, to everyone.  You see, I was known for loving chicken nuggets and pepperoni pizza, so the news that I had given it all up was surprising, even to me.  Ever since this moment, my interest in vegetarianism has continued to grow and I am fascinated to learn about other people who have chosen this lifestyle and what made them do it.