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Thinking of going vegetarian? People often switch to a vegetarian diet for health reasons, or humanitarian and environmental concerns.  Regardless of the reasoning, many find that becoming a vegetarian can lead to unwanted weight gain.  This weight gain is avoidable however, and a few simple precautions can be taken to ensure that you can reap all the health benefits of a vegetarian diet without adding inches to your waistline.   

• Fill up on vegetables!  Healthy vegetables are low in calories and packed with fiber, which will help you feel full without packing on the pounds.  Keep things interesting by preparing your vegetables in different ways like steamed, sautéed, or roasted.  Try to stay away from creamy dressings or dips when preparing salads or vegetable side dishes.

• Don’t resort to junk food.  It can be a bit daunting at times to find satisfying vegetarian options so many resort to prepackaged snacks or meals.  Cooking something yourself is the best way to ensure that you aren’t consuming unnecessary empty calories.  If you don’t have time to prepare something yourself, look for healthy prepared options in the grocery store instead of ordering out for a large veggie pizza.

• Opt for whole grains.  It’s important that as a vegetarian you continue to get 45-65% of your daily calories from carbohydrates.  Remember that not all carbohydrates are created equal though and choosing whole grains will help you feel full longer, not to mention the added health benefits of eating whole grains.

• Get enough protein.  Banning meats from your diet doesn’t mean you have to miss out on high quality protein.  Incorporate vegetarian protein sources like beans and legumes, nuts and seeds, tofu and other soy products into your diet.  High protein foods will satisfy hunger cravings and keep you feeling full.

• Check the nutrition facts.  Just because it’s vegetarian and healthy doesn’t mean that it is good for your waistline.  Moderation is key when it comes to nutrient dense foods like hummus and nuts which are very healthy, but high in calories.

• Don’t go overboard on the fruits.  Fruits are a great way to satisfy your sweet tooth, but many are high in sugar and will leave you feeling hungry if they are low in fiber.  Choose fresh fruits instead of fruit juice or fruits canned in sugary syrups.

Going vegetarian can have many health benefits and with these simple tips it can be good for your waistline, too.