How to Become a Vegetarian (or Simply Eat More Plants)

"How will I know if I’m getting enough protein?

Federal guidelines recommend that most adults should consume at least 0.36 grams of protein per pound of body weight every day. For an average 185-pound adult, this translates to 67 grams of protein per day.

If you include at least one serving of a high-protein food with every meal, you’ll most likely hit that goal, said Reed Mangels, a retired nutrition professor and co-author of “The Dietitian’s Guide to Vegetarian Diets.”

Beans, lentils, nuts, nut butters, seeds, tofu, eggs and dairy products are all good sources. And remember: The grains and vegetables on your plate contribute small amounts of protein, too.

What other nutrients should I be mindful of?

The biggest concern is vitamin B12, said Sudha Raj, a professor of nutrition at Syracuse University and a lifelong vegetarian. B12 deficiencies can lead to a host of blood and nerve cell issues, which could result in fatigue, anemia, nerve problems and mental issues like depression, memory loss and confusion. The vitamin is found only in animal-based foods and a few fortified foods, like nutritional yeast and many plant-based milks and breakfast cereals. If you’re following a vegetarian diet, it’s a good idea to take a B12 supplement, Dr. Raj said.

A handful of other nutrients can sometimes come up short when following a plant-based diet, including iron, calcium, vitamin D, zinc and omega-3 fatty acids.

Incorporating a variety of food groups into your meals will help you meet these needs, Dr. Raj said. Beans, lentils, soy products and whole grains are all high in iron; and eating them with vitamin C-rich foods, like tomatoes, citrus fruits, cabbage or potatoes, will enhance your absorption of iron.

If you’re not consuming dairy, vegetables like kale, bok choy and mustard greens can help you get enough calcium. Flax seeds, chia seeds and nuts can add zinc and omega-3 fatty acids — along with a satisfying crunch — to your meals.

Some helpful nutrients are included in fortified plant milks, too; just check their nutrition labels to be sure they’re good sources of calcium, vitamin D and B12. Ideally, choose an unsweetened version, or at least one with less than 10 grams of added sugars per serving, said Matthew Landry, a nutrition scientist at the University of California, Irvine.

You can also consider taking a multivitamin as a nutritional “insurance policy,” Dr. Mangels said, though it’s usually not necessary with a well-planned diet." [1]

1. How to Become a Vegetarian (or Simply Eat More Plants). Hetty Lui McKinnon; Callahan, Alice.  New York Times (Online) New York Times Company. May 22, 2024.