With a large variety of animal-free products in the market today, one is spoilt for choice to opt for plant-based alternatives! 

The choice does not stop there as there are many different variations of a vegetarian diet. Ovo-vegetarianism, for example, consists of eggs but does not include the consumption of any meat types nor dairy. On the other hand, lacto-ovo-vegetarianism allows the consumption of dairy as well as eggs.  

There are many other vegetarian types followed by people around the world, whether their reasons are for helping animals, for their own health or for environmental motives.  

As with any lifestyle change, you might have questions on whether you will be missing out on something if you switch to vegetarianism. We asked the Head of Nutrition at FOUR PAWS, Sonja Svensek, to shed some light on the topic so consumers can make better food choices to benefit their health and to come to the aid of the billions of factory farmed animals thus helping to mitigate climate change.  

Sonja says a successful switch to vegetarianism is best made gradually. 

She emphasises that following a diet which is not heavily reliant on animal derived proteins has a lot of benefits. "When we reduce our intake of animal-based products, we help decrease the number of suffering animals farmed. This also contributes to mitigating the climate crisis associated with factory farming. Not eating meat can also help lower blood pressure and has the potential of beating heart diseases.” 

She points out a diet which is not based on animal proteins can also help increase energy levels since it is typically low in fat and high in complex carbohydrates. This can also keep you feeling full for longer.   

To her, vegetarianism is much more than just mainly eating plants-based foods and avoiding meat, poultry and fish. It is also about consuming the important nutrients your body needs through a well-balanced diet.

"This means becoming familiar with ingredients in certain products and eating adequate amounts of fruit and vegetables. These are the backbone of a vegetarian diet as well as starchy foods such as potatoes, rice, and bread, preferably in whole grain varieties." 

She advises potential vegetarians to make the change to a vegetarian lifestyle by having a clear diet plan.    

"Having an idea of what you’d like to eat, what alternatives are available and where you can source fresh local ingredients are key to following and sticking to a vegetarian diet. Since the most animal friendly diet is a vegan one, you might want to consider substituting dairy and eggs with plant-based alternatives which can have the same, if not higher, nutritional value." 

Another good springboard into life as a vegetarian Sonja believes is implementing the 3R's principle of Reduction, Refinement and Replacement of animal-derived foods whenever possible.

Prospective vegetarians are often worried that they might not be able to sustainably maintain their required protein intake. Sonja says it is a misconception that protein cannot be obtained from a vegetarian or vegan diet.  

"With the correct understanding of nutrients, you can get all the protein intake needed by choosing certain plant-based foods. Soybeans are one of the ‘complete’ plant-based protein sources, meaning they contain all the nine essential amino acids the body needs. Tofu, tempeh, edamame and soy milk are all derived from soybeans, making them all great high-quality protein sources for a vegetarian and vegan diet.”  

Whilst often considered quite bland on their own, they are extremely versatile and great at absorbing different flavours." 

She recommends that another way to subtly boost your protein intake is to opt for soy milks which are fortified with protein. Beans and legumes are also plant-based protein powerhouses and lentils, for example, contain approximately 18g of protein per cup (185g).  

Other examples of plant-based proteins are quinoa, nuts and seeds which are stables in a vegetarian and vegan diet. 

Sonja advises that if at some stage in your life you ate meat and consumed other animal-based products, it’s important to remember that family and friends did not embark on the same journey.