If you're thinking about becoming vegetarian or vegan - whether for one day, one meal, or forever - the first step is often the hardest.

Have you ever thought about becoming vegetarian or vegan? Not sure how to get started? Here are two approaches that will help take the stress out of switching.

Option 1: Using Food Guides

• Works best if you’re gung-ho about going vegetarian and don't mind a little work

First, read more about vegetarian food guides.

Vegetarian food guide layouts usually eschew the traditional “Dairy” and “Meat” group. But no need to worry - these groups were created out of convenience, not because they are the only way to get nutrients.

According to Health Canada, most adults need:

• between 7 and 10 servings of vegetables and fruit every day;
• 6-8 grain servings;
• 2 milk and alternatives; and
• 2-3 meat and alternatives (protein-rich foods).

Based on the American Dietetics Assocation and Dietitians of Canada Vegetarian Food Guide, milk products are not necessary but a higher number of servings of calcium-rich foods are recommended.

Serving sizes might differ depending on which pyramid you use.

The bottom line:

• For vegetarians, the food group approach shouldn’t be much of a change; simply choose protein sources that are not meat-derived.
• Vegans may need to put forth a little bit more effort, such as ensuring their dairy alternatives are fortified with calcium and vitamin D.

Pros of the Food Guide approach

• Reassures you that 2-3 servings of protein foods are sufficient for good health and gives you an answer when people ask “where do you get your protein?” (and they will ask)
• Easily adaptable for the whole family and all age groups
• Allows for flexibility in meal planning

Cons of the Food Guide Approach:

• Doesn’t help you decide what to eat or when to eat
• Limited usefulness for vegan diets
• Doesn't take into account alternative sources of nutrients. For example, tofu provides both calcium and protein; so may be difficult to deicde in which group to "count" it

Option 2: The Substitution Game

• Works best if you are new to healthy eating and/or to vegetarian meal planning

The substitution game is just that - substituting vegetarian or vegan versions of a food for its animal-derived counterpart.

For example: instead of...

• having eggs for breakfast, have scrambled tofu;
• having bacon with that tofu, have meatless bacon;
• using dairy milk, try soy milk or almond milk
• yogurt, try soy yogurt.
• ground beef, crumble veggie ground round into your chili.
• meat main dishes, try meatless versions of favourites like Chicken a la King and Italian sausage.

Meatless alternatives can be found in the freezer/refrigerated section of the grocery store or in a separate refrigerated section. Take a look in the product department and/or the Organic or Natural section.

Pros of the Substitution approach:

• It’s easy and requires minimal planning.
• Protein and vitamin requirements are more easily met with fortified foods like meat analogs and soy products.
• It may help curb cravings so animal products aren’t “missed” as much

Cons of the substitution approach:

• Sometimes referred to as a vegan “junk food diet”, eating using substitution does not gaurantee good health or balanced nutrition. For example, meat analogs are generally still low in fibre and high in salt.
• It doesn’t create long-term habits. Even the best of us get sick of veggie sausage after a while.

The Bottom Line:

Eating vegetarian or vegan is about making the best choices at a given time. Keep these pointers in mind to be the healthiest herbivore you can be:

• Eat a variety of foods. Not only will this keep you exploring new veg*n meal ideas, it also helps you get a variety of nutrients.
• Ask questions. There are a multitude of resources available for new veg*ns including recipes, discussions, health-related advice…don’t be shy. If you find it difficult to switch or worry about whether your diet is healthy, consult a registered dietitian with experience in vegetarian diets.
• Talk openly with your loved ones about why you’ve made this choice and be clear about what you will and will not eat. Sometimes those close to us feel threatened by change – communication is the best option.
• Think about why you have decided to cut down or cut out animal products from your diet. And stick to your guns.