How to replace meat fish and poultry. How to replace meat from plant foods? Harm of lack of meat in the diet

To proudly call yourself a vegetarian, it is not enough just to exclude meat products from the diet. Vegetarianism is a principle of life, strict adherence to the rules of which helps to maintain excellent well-being for many years. In fact, the menu of supporters of this food is very balanced, and instead of those products that are excluded, no less valuable and useful are introduced. Their presence in the diet is necessary, otherwise the system of healthy food will be dangerous and destructive. We’ll tell readers of the Popular Health website how to replace meat in the diet.

Meat substitute products

Those who adhere to the principles of vegetarianism, meat is banned. Supporters of refusal from it are sure that it in any form is a threat to health. In addition, there are a number of ethical principles, for example, based on the killing of animals for food. In fact, meat and fish are very important for bones, muscles, proper skeleton formation and growth. They contain vitamins and minerals that are necessary even for blood formation processes.

The basic principle of vegetarian food is a balanced combination of such products that are well absorbed by the body, thereby benefiting.

An important component for the human body is a protein of animal origin. If you stop using it altogether, the consequences will begin to appear in a month. In addition, meat is a source of nutrients such as valine, leucine, tryptophan, threonine, phenylalanine, argidin and many others.

Soy products

The main product with which it is possible to replace all meat during vegetarianism is soy. It is she who is present in most sausages and varieties of sausages, which reduces the quality and cost of these dishes. But for supporters of the rejection of meat-eating is the best option. Soy contains a lot of protein, but there is practically no cholesterol, like fats. In addition, soy is recommended to use for the prevention of cancer (in particular the mammary glands, rectum and prostate gland).

Soy is made with delicious tofu, which can be added to salads and desserts. Properly cooked soy generally does not yield to the real meat in taste.

Legumes

Soy, too, refers to legumes, but stands out in the diet of vegetarians. In addition to it, it is recommended to enter peas, beans, chickpeas, lentils in the menu. They contain protein and a sufficient amount of phosphorus, vitamins A, B, C. These foods are consumed with vegetables, so as not to overload the gastrointestinal tract. The most useful vegetables for vegetarians are cucumbers, potatoes, asparagus, Brussels sprouts, and zucchini. Corn, olive and sesame oil is ideal for vegetables, which can be filled with salads.

The nuts

They contain a lot of protein, which is why their daily consumption is even limited. Nuts are also useful in amino acids, carotene, vitamins E, B, C. Peanuts, walnuts and cedar, hazelnuts - all this can be added to where meat could be. By the way, you need to eat nuts without any additives in the form of salt, sugar or spices. Especially nutritious and healthy mix - nuts with honey. Although honey is considered a controversial product among representatives of vegetarianism, but it is an invaluable source of energy.

To replenish calcium in the body, vegetarians consume oatmeal, algae, dried fruits, oranges, broccoli. In addition, there are special bars on sale - products made from cereal with the addition of soy, enriched with calcium, amino acids and vitamins.

Meat will replace mushrooms!

This is one of the main dishes, which is introduced instead of meat in vegetarianism in the diet, especially beginners. Mushrooms of any variety are an opportunity to cook delicious and nutritious salads, entrees, casseroles, gravy. They can be baked, boiled and fried, but do not forget about the effect of fungi on digestion. For the stomach is a product that is hard to digest.

Pasta

It is preferable to choose varieties of durum wheat, they are richest in protein and fiber. Pasta has a high nutritional value, it is recommended to use them with leafy vegetables.

Vitamins in the greatest amount can be obtained from fresh vegetables, fruits, berries. But this is not the only vitamin source. It is worth paying attention to dry milk, pressed yeast, cottage cheese, sea kale product as an alternative to beef, pork and other meats.

As for the fish, it causes a lot of disagreement in the circles of vegetarians. Someone insists that in the diet it is not necessary to replace it with something, since it is allowed, someone is totally against its use. Making a menu with the exception of meat products is not so difficult, but you can not write off the psychological factor.

Abandoning the usual fried or baked steaks, juicy and fragrant cutlets will not be easy. But if you are firmly determined to become a vegetarian, begin the rejection of meat products gradually, so as not to create a stress load for the body.

The relatively high popularity of vegetarianism in recent years has led many people to look for ways to replace meat that they refuse. Dietitians, of course, do not recommend eliminating meat food completely, but in fact it is quite possible to live without it, if you do not forget about the main rule of healthy eating - the balance of nutrients.

Table of contents:

We recommend to read: - -

Contrary to popular belief, man is neither a herbivore nor a “fruit-eating” creature. We are omnivores, our body is adapted to consume any food, both vegetable and animal. That is why we need animal products.

Meat contains a large amount of biologically valuable protein, in which there are all essential amino acids. Meat contains several times more B vitamins, it contains animal fat and cholesterol, which many people fear, but which is necessary for the human body. Meat food is rich in extractive substances that can increase appetite and stimulate the digestive glands. Finally, it is meat that contains the greatest amounts of iron, and in the form in which it is best absorbed. It is no coincidence that in the old days people were given meat and liver during treatment.

However, there are meat and disadvantages. Cholesterol in it can really be a lot, and because of this, the intake of animal food by people suffering should be limited. Extractives are not what the sick need. Fat people are more important, which is difficult to achieve with the help of meat. Red meat and offal (liver, kidney, heart, tongue, etc.) also increase the level of uric acid in the body. And this is a direct harm to health.

Do not forget about the oncogenicity of red meat, especially in the form of sausages. A recent World Health Organization report directly “blames” these products for increased risk. Obviously, replacing meat with something safer is a smart move. But what to eat if you exclude from the diet beef, pork, poultry meat?

"Animals" meat substitutes

If a vegetarian is not principled in his beliefs and refuses only meat, he has plenty of opportunities to replace meat with other animal products.

Milk and dairy products

The amino acid composition is closest to meat made from whole cottage cheese. It contains 15% of complete protein, which fully meets the needs of the human body, as well as a large amount of calcium, phosphorus and. In addition, cottage cheese has a number of substances (choline, methionine, etc.) that prevent the development of atherosclerosis. Low-fat cottage cheese (the so-called "lean" with a fat content of 0.5%) is even more useful, since an extremely small amount of saturated fatty acids in it is combined with a rather high protein load.

A high concentration of nutrients is also found in cheeses. 25% of protein, 25-30% of fat - this is an approximate qualitative composition of good cheese (unfortunately, it is quite difficult to find one on the shelves of shops lately).

Any fermented milk drink can serve, if not a full-fledged substitute for meat, then a good addition to the vegetable diet of a vegetarian (to be exact - lacto-vegetarian). The missing amino acids a person can easily get from a glass of milk, yogurt, etc.

Egg white all nutritionists recognize the ideal. It contains all the necessary amino acids, it is 97-98% absorbed by the body, if you use only it - cholesterol does not enter the digestive system, as it is contained in the yolk. Protein omelets are an integral part of a variety of therapeutic diets. That is why eggs can be an excellent substitute for meat.

Fish and seafood

This category includes various representatives of the wildlife living in the water. The protein contained in the fish, in its composition is not inferior to meat. A serious advantage of fish is that it is better than meat, absorbed due to the low content of poorly digestible connective tissue.

The nutritional value of fish is also high due to the increased content of omega-6 fatty acids in many of its varieties. These substances are extremely important for the processes occurring in the body, have an anti-inflammatory effect, inhibit the growth of the “bad”. It is no coincidence that in countries with traditionally high fish consumption, atherosclerosis is relatively low.

The fish is rich in trace elements: potassium, and most importantly - phosphorus, indispensable for maintaining bone strength. In addition, it contains many vitamins, especially group B, and in the liver of many fish there is a high content of vitamins A, D, E.

The above products are suitable for those who refuse only meat. However, there is a category of vegetarians who completely ignore any food of animal origin, regardless of whether the animal was killed for its receipt or not. Such people are called vegans  or vitarians. It is somewhat more difficult for them to choose a full-fledged replacement for meat, since neither vegetables, nor fruits, nor cereals separately contain a complete set of proteins. However, with proper dietary choices, vegans can get everything they need from plants.

Legumes

This category of plants includes beans, and also mistakenly considered a nut. In their composition there is a lot of vegetable protein, which is well absorbed by the body. The downside of most legumes is the fairly high content of carbohydrates, provoking. Peanuts also contain a large amount of fat, and this should be considered in the case of the fight against obesity. Another disadvantage of legumes is the lack of methionine.

Separately, you should talk about soy. This plant has an incredibly high protein content, in its composition as close as possible to the animal. Soy isolates, tofu, natto, miso, soy milk - all these products can be a complete substitute for any meat product.

We recommend to read:

Cereals

In this category of plants you can include all those products from which various cereals are made - rice, wheat, buckwheat. The latter is considered an ideal cereal, as it contains the highest amount of protein. Oatmeal is also very useful, however, due to its relatively high fat content, it should not be used as the main cereal in the vegetarian diet.

The lack of essential amino acids makes cereals an inadequate substitute for meat. The solution here can be the preparation of dishes with the addition of soy milk, enriched with vitamins - this will allow you to get a complete set of amino acids, as well as to ensure the satisfaction of the need for calcium, which is also lacking in cereals.

Vegetarians consider nuts to be an exceptionally protein-rich product. However, even a superficial analysis of sites devoted to the abandonment of meat shows that their knowledge is limited to this. But despite the high protein content, nuts can not provide the body with all the necessary set of amino acids. They have too little tryptophan and lysine, and without these substances a normal metabolism is impossible. But the combination of nuts with legumes and cereals solves this problem.

In fact, there are practically no minuses in refusing meat, if you don’t switch to pure vegetarianism. Eggs, fish, dairy products may well provide a person with absolutely all the necessary substances, including proteins, macro- and microelements.

Veganism is another thing. The main problem of vegans is the lack of vitamin B12 in plant foods. Some sites indicate that it can be obtained from seaweed, soybeans and other plants. However, this is frankly fake information. Vitamin is found only in animal food, which includes meat products (liver, kidneys), fish, and mollusks. In much smaller quantities, it is found in cheeses, meat, eggs, and lactic acid products.

The lack of vitamin B12 in plant foods makes it biologically deficient. However, in the West produce special vegan products, artificially enriched with this substance. In our country, we can recommend vegans an additional intake of vitamin complexes and nutritional supplements containing vitamin B12.

Is it really indispensable meat, or is it possible to do without it? Learn how to eat without meat.

Rational alternative

Until now, nutritionists can not come to a common denominator in the matter of the usefulness (necessity) of meat. That meat contains a number of useful essential amino acids, vitamins and minerals (in particular, iron) nobody argues with this. However whether meatunique product in this regard? Is it possible to somehow get all these components, or is meat the only alternative?

It is believed that for the countries of the northern hemisphere (which include Ukraine), meat is really difficult to find a replacement. We are more southerners in need of "warming" food with a sufficient content of essential amino acids, iron and some vitamins. What to do domestic vegetarians, or those patients who are contraindicated meat, or it should be significantly limited? In addition, the Christmas Fast is not far off, and many keep it. However, the cells of our body do not fast, they need proteins regardless of the time of year. How to find a way out in such a situation?

In fact, everything necessary for the body proteins and minerals can be obtained by eating plant foods and seafood. Here it is important to know exactly which foods contain valuable proteins, and how to combine them correctly. Lovely legumes and cereals serve as an alternative to meat. If you refuse meat, then make in your diet porridge, nuts, and seafood. With this strategy of nutrition, you will save yourself from many problems associated with the lack of food nutrients. Let's see why the above products may well replace meat.

Cereals

If you decide refuse meat, then stock up on cereals. First of all it is buckwheat, wheat and oats.The content of useful components in the first place is buckwheat. It contains many vitamins, iron and other trace elements. Buckwheat also contains proteins, although just in terms of protein levels, buckwheat is slightly inferior to legumes. Regular consumption of buckwheat improves blood formation, increases stamina and is also capable of buckwheat. No wonder buckwheat is actively used in sports nutrition and traditional medicine.

Eating oats, you provide your body with the necessary fats necessary for normal activity of the cardiovascular and nervous systems. It is noted that oats helps to eliminate and normalizes blood pressure.

Wheat flour is better to use along with bran, as they contain valuable biologically active substances.

Legumes

Beans contain a huge amount of squirrel. For example, soybean in protein content even surpasses meat! There are also many trace elements in legumes. And the fiber contained in legumes, a beneficial effect on the processes of digestion.

From peas you can cook soups, cereals, mashed potatoes. In addition, pea flour can bake pancakes, as well as from it make noodles. Peas contain a lot of pyridoxine (vitamin B6), minerals, and relatively recent studies have shown that peas have antitumor properties. A lot of protein is also found in beans. In addition, the beans contribute to the production of interferon - a class of proteins necessary to combat viral infections. In this regard, the use of beans, especially in winter, is simply necessary.

The champion in protein content is soy. Do you know that the protein content of 1 kg of soybean corresponds to 3 kg of beef ?! The value of soy protein is that, firstly, it is absorbed by as much as 90%, and secondly, it is plant protein that enters the body without animal fats and cholesterol (as is the case with meat).

Zinc and iron, potassium and magnesium, vitamins B and D, proteins and fatty acids - this is not a complete list of those nutrients that enter our body along with meat and fish of different varieties. With the refusal of animal products, you need to think about what they can be replaced so that such a diet does not harm health. This is one of the principles of a vegetarian diet, which can be shown to many for health reasons, and is strictly contraindicated for someone. You belong to the category of people who do not hesitate to say I do not eat fish and meat because ... Well, your opinion is no less important than other people. Those who are interested in a natural way will have a question - what will replace meat and fish in the diet? These are the most important products ... What recipes will allow you to eat fully and tasty, even with such strict abstinence?

Alternative sources of protein instead of meat and fish

There are more skeptics among men than among women. And it is precisely for men that it is most difficult to refuse a juicy and nourishing piece of meat. However, personal principles or the diagnosis made by doctors can dispel any skepticism, and you have to look for a worthy alternative to your favorite dishes.

Without protein intake, a person can live for about 40 days. After that, irreversible processes in the body begin, vitamins, useful minerals cease to be absorbed, metabolism is disturbed. In addition, the immune system is weakened, the body becomes vulnerable to infections and bacteria. Protein is a material for building cells and tissues. Hence the conclusion - you need to replace meat and fish in your diet with high-quality and high-grade foods rich in proteins.
There are several categories of products instead of meat ration.:

1. Eggplant. These vegetables are considered a product of youth and longevity. They contain potassium, proteins, fiber, vitamins B and C, phosphorus, iron and calcium. Especially useful for older people.

2. Mushrooms. certain varieties exceed the content of calories and nutrients even a piece of roasted meat. These include portobello mushroom, and more available in our regions - white fungus, oil can, chanterelle and others. Mushrooms contain protein, as well as selenium and copper.

3. Nuts. This group is represented by a huge selection: peanuts, hazelnuts, walnuts, almonds, pine nuts. It is the richest source of protein and beneficial fiber. Nuts are recommended to eat fresh, without any processing and seasoning.

4. Soy. The most popular meat and fish substitute for vegetarians. It contains the minimum amount of cholesterol and fat, but a lot of protein. Soybean prevents the development of cancer cells, reduces the risk of prostate cancer in men.

5. Wheat cereals - a rich source of protein, iron, beta-carotene, vitamins of group B, zinc, silver, vegetable fats and even starch. Such dishes saturate the body not only with useful substances, but also with energy. Individual attention deserves vitamin E, necessary for the beauty and youthfulness of the skin.

6. Tofu is an ideal important protein concentrate for the body. This product replaces fish, meat, and chicken. It has high nutritional value.

7. Legumes - an obligatory product in vegetarian food. Peas, beans, lentils, contain much more protein than a serving of meat. But it is much easier and faster to digest and not so calories. Legumes contain folic acid, which is especially important for future moms, supporters of vegetarianism.

8. Sesame - an excellent substitute for meat and dairy products, contains a lot of calcium, zinc and vitamin B12.

9. Rice or soy milk - they contain vitamin D and B12, which are practically not found in any vegetable food.

10. Eggs and dairy products - a complete and indispensable source of protein, amino acids and vitamins.

Do not forget to include in your diet fresh vegetables and herbs, cereals and sunflower seeds. Asparagus, Brussels sprouts, potatoes, figs and zucchini are especially useful.

Recipes without fish and meat

Cabbage Cutlets

For the preparation of lush, tasty and fragrant cutlets, we need:

500 grams of white cabbage;
- 0.5 cups of semolina;
- 1 onion head;
- 3 tablespoons of mayonnaise;
- 1-2 cloves of garlic;
- salt, hop-suneli;
- Tomato sauce to taste.

The first thing you need to fill the semolina with warm water so that it is well swollen. At this time we rub cabbage on a large grater. Some prefer to pass it through a meat grinder, but it depends on the consistency that you would like to receive.
Chop onions finely, mix with chopped cabbage and semolina. Add a couple of spoons of tomato sauce to the mass (ketchup can be used), mayonnaise (instead of eggs), salt and season with hops-suneli. Do not forget to squeeze a couple of garlic cloves. Knead well, if necessary add a little flour to thicken. Form cutlets and fry in vegetable oil. Serve with sour cream and greens.

Recipe without meat bean soup

Prepared from such ingredients:

400-500 grams of beans;
- 2-3 potatoes;
- 3 liters of water;
- 1 onion;
- 1 carrot;
- ¼ cup rice;
- 1 tablespoon flour;
- vegetable oil;
- Salt, pepper and herbs to taste.

Boil the beans, which is best soak in the evening. Peel and chop the potatoes. Grate carrots, chop onions and fry together in vegetable oil.

Boil rice in a separate pan. Pour the beans, potatoes, fried vegetables in another saucepan in boiling water, cook for 10 minutes. At the end add rice, add chopped greens. Enjoy your meal!

Nutritionists are still arguing about the usefulness and necessity of using meat. On the moral side of this issue will not even start a conversation. Here everyone draws conclusions himself. Worse, meat is a heavy meal containing a harmful kind of cholesterol. Its excess is harmful to the body, because it is deposited in the form of fatty plaques on the inner walls of blood vessels and interferes with normal blood circulation, leading to diseases of the blood vessels and the heart. By eliminating it from your diet, you can prolong youth and beauty. On the other hand, no one has long argued that this product contains essential amino acids, minerals and vitamins. But is this the only source of all these substances? Is it possible to get all these necessary vital components from other sources? It turns out that everything is not so scary, all the necessary components for the construction and functioning of the body can be obtained by consuming vegetable and seafood. So what is the meat to replace and how to do it painlessly for the family and your own body. We offer you an initial list of products that perfectly replace meat dishes in the diet, and in addition, we offer a step-by-step plan for switching meals to a diet that does not contain meat.

What to replace the meat

The opinion was affirmed that for the northern regions of the planet, to which we belong, it is difficult to find an alternative to meat.

Northerners more than southerners need high-calorie foods containing quite important amino acids, vitamins and iron. What advice can be given to our vegetarians, or to patients for whom meat consumption is prohibited or severely restricted?

It turns out that everything is not so scary, all the necessary components for the construction and functioning of the body can be obtained by consuming vegetable and seafood.

Of course, you need to know what products have these components and something about their proper combination. Cereals and legumes can perfectly replace meat. Those who have decided to abandon animal food, and are wondering how meat can be replaced, can be recommended to add to the ration of mashed soups based on legumes, cereals, nuts and seafood. By following this nutritional strategy, you can protect yourself from the lack of important components of problems. Let's try to figure out how the listed products can replace us meat.

Cereals

The refusal of meat encourages the creation of stocks of cereals. The main ones are buckwheat, oats and wheat. Buckwheat out of competition for the content of trace elements, especially iron, and vitamins. There are in it and proteins, although less than in legumes.

If buckwheat is consumed regularly, the blood formation improves, the body becomes more resilient, the blood sugar level decreases, which is especially important for diabetics. It is no accident that buckwheat is a welcome participant in the diet of athletes and is respected by traditional medicine.

Eating oats can fully provide the body with fats that are essential for the smooth operation of the nervous as well as the cardiovascular system. It was noticed that oats remove bad cholesterol and normalize blood pressure.

The most useful wheat flour, mixed with bran, which contain many valuable bioactive substances.

Legumes as a meat substitute

All legumes are abundant in vegetable protein. Soy protein contains more than meat. Beans are also generous for vitamins from group B (1, 2, 6) and microelements. The fiber contained in the beans cleanses the digestive tract.

Peas can be used to make porridges, soups or mashed potatoes. From pea flour can bake pancakes or noodles. Peas contain many minerals, vitamin B6 (pyridoxine). There are even the results of studies confirming its antitumor properties.

Beans are also rich in protein, and also helps the body produce interferon - special proteins that fight infections. Therefore, it is especially useful to eat beans in the winter, threatening colds.

Soy contains the most protein. One kilogram of soy contains three times more protein than a kilogram of beef. In addition, its protein is good because it is absorbed almost completely and not burdened with cholesterol, like an animal.

Missing vitamins

If you are not very strict in the diet and allow yourself fish and other seafood, then along with them easily digestible protein and vitamin B12 missing in legumes and cereals come into your body. It is usually referred to as the main argument for using meat. However, the body's need for it is small. Therefore, the use of various seafood will fully satisfy the need for it in your body. In addition, it is also present in microdoses in lettuce leaves and dairy products.

Types of Vegetarians: A Short Overview

In general, everything will depend on what kind of vegetarian you decided to become. After all, for each of them there are different directions in diets.

• Vegetarians are people who have excluded meat from their diet. But some of them completely exclude all products derived from animals, while others have left for themselves some exceptions.
• Vegans or Old Vegetarians eat only herbal products, and do not use salt.
• Raw foodists or Vitarians eat raw vegetables and fruits, allowing themselves and dairy products.
• Frutharians limited themselves to fruits and nuts.
• Lactic vegetarians obviously eat dairy products.
• Lactic vegetarians add eggs to dairy products.
• Semi-vegetarians exclude only meat of mammals, which does not prevent them from eating poultry or fish.

The program of transition to vegetable food and complete abandonment of meat

We offer you a program that will allow you to cope with it without serious consequences.

“Not a single gram of meat from today!” - you promise yourself, setting yourself a bowl of salad for breakfast and cabbage soup for lunch. However, at night after that, you always dream of only sausage sandwiches and juicy chops. To avoid such stress, one should competently carry out the transition to vegetarianism. Let's take a look at this program.

Pros of vegetarianism

Your body will feel relief, free from toxins and slags, digestion processes will return to normal, the skin condition and complexion will improve, as well as mood. You will sleep better and be less tired. In addition, the risk of stone formation in the gallbladder and ducts will decrease, as vegetable fats are much easier to digest. And the abundance of fiber contained in plant foods will help clean the intestines.

How to do it?

Step one - you need to prepare the body to the transition to a new diet so that he at the same time to "strike". Arrange for yourself fasting days, filled with fruit, vegetables and kefir. In the first week, only red meat (pork, beef, lamb, sausage, pies, etc.) and meat broths should be abandoned. In the diet you can leave eggs, poultry, fish and dairy products. Do not need a complete rejection of meat products! But how to refuse meat?

Step two - you will be surprised that you have lost the desire to eat roast beef or smoked sausage.  Now you can eliminate the bird. In the diet there are cereals, vegetables, dairy products, fish, nuts and legumes, dried fruits. Here you can slow down a little, not excluding eggs, dairy products and fish, because their consumption does not reduce the effectiveness of the diet.

Step three - control the menu.  Meat is no longer in the diet, but your body still needs the trace elements and vitamins it contains. Therefore, a suitable substitute for meat rich in iron and protein (soy, nuts, legumes), calcium (cabbage, asparagus, raisins, eggs, dairy products), zinc (corn, buckwheat, seafood) and vitamin B12 (soy meat and cottage cheese, tofu and steaks).

Step four - do not forget about the variety of dishes.  You can be proud that you haven’t taken meat in your mouth for three weeks. On the table is no longer visible roasted meat, dumplings, sausages, pates. Yet sometimes you noticeably feel their shortage, although you do not experience constant hunger. So the problem is different - in the diversity, and more precisely in its absence.

If you can diversify your table, then soon you will even forget about meat products. Get a cookbook for vegetarians. Prepare a stew with mushrooms and vegetables, pies of cottage cheese and beans, pizza with vegetables and cheese, stuffed vegetables, pancakes with different fillings, mushroom omelets, casseroles - more than enough recipes! Learn the right combination of spices: they will help more easily transfer the refusal of meat. Soon you will be convinced that the diet helped you to make your table more tasty and varied.

Step five - do not make it your goal to completely eliminate the possibility of occasionally enjoying a piece of meatsuch a rare digression will not do any harm. In the end, if you come to the conclusion that vegetarianism is not for you and return to the ranks of active meat eaters, then you will still have useful experience in order to periodically arrange vegetable and fruit "unloading" for the body.

And in conclusion, it is worth recalling once again the need to apply a reasonable approach to the transition to vegetarianism. If you are personally convinced that eating meat is harmful, then you should not hurry with the transfer of the whole family to the "roots". Not for all vegetarianism is useful! It is important to know how to refuse meat without hurting yourself and your loved ones.