By Nicole Agro, MS student, Department of Food Science and Human Nutrition
Reviewed by Karla Shelnutt, PhD, Department of Family, Youth, and Community Sciences, University of Florida, and Gail Kauwell, PhD, Department of Food Science and Human Nutrition, University of Florida
Picture this: It’s a normal evening. You’re making a nice roast for dinner, and a family member approaches you to tell you they’ve decided to become a vegetarian. Confusion, panic, and a ton of questions fill your head. This is all new territory to you. How do you approach this?
Let’s start at the beginning: What is a vegetarian?
A vegetarian is someone who, at the very least, does not eat meat, but also may exclude other foods like fish, dairy, and eggs. Instead, they mostly eat a plant-based diet that includes grains, fruits, vegetables, and nuts.
If someone in your family has decided to join the 7.3 million Americans who currently follow a vegetarian diet, don’t fret. According to the Academy of Nutrition and Dietetics, well-planned vegetarian diets are healthful and may even reduce the risk for certain diseases. They also can be appropriate for people of all ages.
It might seem overwhelming to start changing the way you have always approached feeding your family just to meet the needs of a new vegetarian, but it doesn’t have to be. Here are some steps to make it easier:
Talk about it. Ask your family member to explain the reasoning behind their decision. This will make it easier to understand and provide support.
Educate yourself. If vegetarianism is new to you, do some research and make sure you know which nutrients might be low in a vegetarian diet. (See the table below)
Find dishes that are meat- AND veggie-friendly. Just because a vegetarian can’t eat meat, doesn’t mean you can’t still make family dinners that everyone can enjoy. Here are some ideas:
- Taco bar: Let family members make their own tacos with beans, peppers, cheese, veggies, and more
- Build your own pizza with veggie and meat options
- Soup and salad night, with meat on the side to add to the salad
- Stir fry with vegetables, brown rice, and tofu instead of chicken
- BBQ night with hot dogs, burgers, and veggie burgers
Prepare a grocery shopping list. Have the new vegetarian make a list of food items they would like to have at home. This will make it easier when you go grocery shopping.
Nutrients to keep an eye on when following a vegetarian diet:
| Nutrient | Food Sources |
| Protein | Beans, nuts, nut butter, peas, tofu, veggie burgers, milk, and eggs. |
| Iron* | Iron-fortified cereals, spinach, kidney beans, black eyed peas, lentils, turnip greens, and whole wheat bread. |
| Calcium* | Calcium-fortified cereals, orange juice, and soy milk; dark green leafy vegetables, milk, and dairy foods. |
| Zinc | Beans, pumpkin seeds, and wheat germ. |
| Vitamin B12* | Vitamin B12 fortified cereals, eggs, milk, and dairy foods, and seafood. |
*You can also take iron and vitamin B12 supplements.
(Photo credit: 1595 by author. CC BY 2.0. Cropped.)
Further Reading:
Shopping for Health: Vegetarian Diets
References:
American Dietetic Association. (2009). Position of the American Dietetic Association: Vegetarian Diets. 109(7):1266.
USDA. Healthy Eating Tips: Tips for Vegetarians. (n.d.) Retrieved from http://choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html
Vegetarian Times. (2008). Vegetarianism in America. Retrieved from http://www.vegetariantimes.com/article/vegetarianism-in-america/
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