Answer to Question 1
The Vegetarian Nutrition Dietetics Practice Group of the Academy of Nutrition and Dietetics provides several recommendations for eating a more plant-based eating pattern. You can start by preparing at least one vegetarian meal a week. Many of the dishes that typically contain meat can be prepared vegetarian: for example, vegetable lasagna, tofu-vegetable stir fry, or bean burritos. If you already eat plant foods, eat a greater variety of them. Instead of a peanut butter and jelly sandwich, consider having oatmeal with nuts and raisins instead. Add more vegetables and beans to your soups and stews that contain animal products to slowly make them more vegetarian. Substitute soy food products or meat analogs for the poultry and beef in your current recipes. Add firm tofu chunks in place of meat or poultry in stir-fries, fajitas, or shish kebabs. Use soy milk to make hot chocolate. Make your own breakfast sandwich with a whole-grain English muffin, slice of soy cheese, and soy sausage-style patty. After a workout, whip up a chocolate banana soy smoothie made from vanilla soy yogurt, chocolate soy milk, and a frozen banana. Take time to visit health food or grocery stores that carry plant-based foods like non-dairy beverages and frozen desserts, and varieties of grains, fruits, nuts, and seeds. Even when dining out, be aware that many restaurants can make vegetarian modifications to menu items. Finally, share your new-found knowledge of vegetarian dining with friends or family by inviting them over for a vegetarian meal. Including them in the process can make it fun and more likely to last.
Answer to Question 2
True
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