For some people, the decision to become a vegetarian is an easy one. For others, it is one of the most difficult decisions they will make in their lifetime. The major reason most people decide to become vegetarians is because they disapprove of the way animals are kept, treated and killed for food. The Vegetarian Society cites these additional reasons:

• A General Dislike: Some people become vegetarians simply because the do not like the taste of meat, or their religious beliefs stand against meat consumption.
• Environmental Effects: Some people become vegetarians because they are not happy with the effects meat production has on the environment (for example land being turned into cattle ranches).
• Health: Many people feel it is healthier to become a vegetarian because the diet is low in fat and high in fiber.
• Poverty: There are many links between meat production, poverty and famine in developing countries. Some feel we are wasting world food resources by using land to raise animals instead of crops.
  

Once you have made the decision to become a vegetarian, you can either make gradual changes in your diet, or stop eating meat “cold turkey” (which often proves to be much harder for many people). Whichever way you choose to make the switch, you should begin to cut down on the amount of meats you consume and add significantly more vegetables, fruits, legumes and whole grains to your diet. The American Dietetic Association recommends these tips for adapting to a vegetarian diet:

• Avoid eating refined or white grains: Choose whole-grain products instead. This may include bread, rice, pastas and cereals.
  
• Dairy products: If you choose to eat dairy products, try to choose products that are non-fat or low-fat.
  
• Eggs: Limit your intake to three or four yolks per week. It is also preferred you choose free-range eggs.
  
• Sweets: Limit your intake of sweets and other foods that are high in fat.
  
• Read all labels: Many foods contain “hidden” animal products. Do a little research before going to the store so you know what to look for on the labels.

You don’t have to go to a specialty store to get vegetarian food. Specialty stores may have more of the uncommon items in stock, but your local grocery store should have what you’re looking for.

Most restaurants nowadays offer a variety of vegetarian options. If you question a menu item, all you have to do is ask someone. If you are still skeptical, simply ask politely if they can make something especially for you.

The Vegetarian Society recommends starting out by using adaptations of meals you enjoy. For example, you can make lasagna and shepard’s pie using textured vegetable protein (found at health food stores). It will have the look, taste and texture of meat chunks. You can also use soy as a substitute. Sometimes even people who eat meat won’t know the difference!

Sources: Vegetarian Society; Brown University; American Dietetic Association