advice / dairy free / diabetes / diet / food allergy / fruit / Gluten Sensitivity / Plant-Based / protein / Protein Powder / Uncategorized / vegetarian

How To Go Vegetarian

A plant-based “diet” has been linked to better health, disease prevention, and… affordability? Is it really cheaper to be a vegetarian?

Research recently presented at this year’s European Congress on Obesity in Vienna found that vegetarian diets are more affordable than other diets if you buy the food online. On average, it cost about $2.00 less per day to be a vegetarian, according to the research.
The study, led by scientists at the Nestlé Research Center in Switzerland, compared vegetarian, Mediterranean, and U.S. dietary guidelines-based diets. While a vegetarian “diet” is entirely plant-based, the Mediterranean “diet” allows red meat sparingly, and the U.S. dietary guidelines recommend a well-rounded “diet” with lean meats and low-fat or fat-free dairy products.

The nutritional quality scores of all “diets” were similar even though meat and poultry weren’t included in the vegetarian plan. The vegetarian “diet” was significantly more affordable than the Mediterranean diet plan.

Online shopping makes it convenient to buy foods for a nutritious diet that meets government recommendations, but it may be expensive. Even though a vegetarian menu plan may be more affordable than other healthy menu plans, $15.40 per day per person is still expensive.

The United States Department of Agriculture has previously estimated that the daily cost of food for a healthy menu plan can be as little as $6.50 per day.

Cheap and healthy? Going vegetarian or eating a plant-based diet could help many Americans get more of the nutrients they need to be healthy. About 75 percent of Americans don’t get enough fruits, vegetables, or dairy, according to federal guidelines.

Instead, many people get their calories from sugar, saturated fat, and salty foods.

Can You Save Money By Going Vegetarian

Plant-based eating, especially if you eat in-season produce and don’t purchase gourmet foods and supplements, can be quite cost-effective, according to research.

2015 study in the Journal of Hunger & Environmental Nutrition found that a vegetarian diet could save Americans about $750 a year. Studies have found that plant-based “diets” can be cheaper, and this is related to the fact that animal proteins tend to be the most expensive item on the plate. However, don’t expect to save money just because you go on a plant-based “diet”.

Pricy superfoods, protein powders, and exotic fruits and vegetables can add up fast.

Honest Moment: I remember when I first went vegetarian. I went to Whole Foods and Trader Joe’s because I read those were places you go when you have a restricted “diet”. I Real Quick: I have food allergies and a TONS of food sensitivities so that is why I went to whole foods and trader joes. Trader Joe’s food bill wasn’t that bad whole foods however the bill was HIGH and I walked away with 2 bags with trader joes I walked away with 10 bags for less money. The one thing I learned over the years is beans and tofu will become your best friends in the beginning and then as you learn new recipes your grocery bill will go down. Also, I do love me some processed Gluten-Free, vegan junk food and I do buy some processed meats, Frozen Pizza, and a bunch of other pre-packaged meals. 

If you would like to learn more about going vegetarian you can reach me at any of the sites I mentioned below in the section “Where You Can Follow Me”.

To get the most out of your grocery budget, opt for local, seasonal produce and affordable pantry staples like rice and beans. You can also start a garden to save even more.

Food Quality Counts For Optimal Benefits

Eating a vegetarian or primarily plant-based diet has been linked to many health benefits, but the quality of the food matters to attain those health perks.

If you eat a “diet” based on whole plant foods, you gain even more benefits than vegetarian diets filled with highly processed foods.

According to research presented at the Nutrition 2018 meeting in Boston, Massachusetts, the evidence points to the high benefits of following plant-based diets.

In one of the studies presented, people who ate more plant-based proteins than animal proteins had lower risks of developing coronary heart disease.

In another study, participants who ate more plant proteins had less plaque in their arteries, too.

Further research found that vegetarian eaters had a lower body mass index, smaller waist circumference, lower amounts of abdominal fat, decreased cholesterol, and lower blood sugar compared to people in the same demographic group who consumed meat.

According to another study reported at the conference, healthy plant-based choices even reduced mortality by 27 percent and death from cancer by 37 percent, while those who ate high-quality animal foods didn’t have a reduced death risk.

Eating healthy — not just vegetarian

Most people know that eating a vegetarian “diet” requires careful attention to ensure that you’re not just eating anything without meat — for instance, french fries are vegetarian, but they shouldn’t be a regular part of a healthy “diet”.

Research looking at weight changes in 125,000 adults over a 4-year span found that people who ate high-quality plant-based foods — think whole grains, nuts, fruits, and veggies — gained less than those who ate plant-based foods such as sweets and refined grains.

Foods such as crackers, sodas, baked goods, and cheese are technically vegetarian, but those foods are either highly processed or high in fat.

It’s completely possible to fill a plant-based “diet” with low-quality foods — foods that are highly refined, and low in nutrients. A well-rounded plant-based eating regimen includes beans, peas, nuts, soy, whole grains, fruits, and vegetables.

The research pouring in on the health benefits of vegetarian diets is consistent with the body of science which points out that vegetarian “diets” are linked with lower heart disease, type 2 Diabetes, and obesity risk. Because of these benefits, people tend to live longer on vegetarian “diets”.

Going Vegetarian

McKercher is working with more and more clients who want to protect the environment and animals and therefore become vegetarians.

One common misconception is that plant-based food doesn’t taste good. I also hear people complain that vegetarian foods aren’t filling enough.

That’s why you have to cook with plenty of herbs and spices and use protein-rich ingredients. Plant-based eating can be delicious and satisfying if you do it right.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

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Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.

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