#reducetarian

some things to consider:

you will need to find a source of iron. theres plenty of veggies when eaten in high enough quantities that will provide iron (spinach, an obv choice). it's also wild to assume that you're supposed to get iron from ONE source of food, ideally you eat multiple things throughout the day that have an ok amount of iron that when added up over the day = the daily value you need, you dont need one big block of iron rich food to get all of your iron (and this goes for all food honestly, no reason you need to get all of your nutrients from one food per se. I dont think convenience should ever really be favored over whats ethical)

you'll need a source of omega vitamins. typically this can be found in seaweed, seeds or nuts, but ultimately it might be easier to just buy some supplements (if ur like me and dont like eating nuts a lot :/)

you'll need a way to get vitamin K2, I trust that you're able to do your own research enough to know where to find it, for now I'll tell you it can easily be obtained from saurkraut, natto, kimchi, and dandelions

there are multiple types of protein. this is probably whats tripping you up if you've already covered everything else. these proteins, or more specifically amino acids, are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. you will need to eat complete proteins that have all of these covered, which is why often people tell you to pair rice with beans since together they are a complete protein. there used to be a website I knew of that listed the different sources of each amino acid, but if you're up to it (im not rn) id suggest looking each amino acid up and finding what food sources have them in it, you'll likely find that multiple amino acids are in one food and that another food has the rest of the amino acids- combined they make a complete protein. oh and also there are some protein powders out there that have all of the amino acids you need, so i'd suggest searching those out (make sure to look at the nutrition info, I used garden of life protein powder) bc you can easily dump that in a smoothie and there ya go.

I’ve been working really hard on this google doc for the past month compiling research about factory farming, animal welfare, nutrition, climate, and global health. I would really appreciate it if you can take a quick look at it and/or share it! 

And I understand. While I laud efforts undertaken by friends and family to reduce their animal consumption, I fear (rather unfairly) that they may deem reduction to be the most that they can do and reject veganism altogether. But now I think that’s not necessarily the case. If anything, I think it’s a good starting point to becoming vegan in the future.

Previously I’ve had vegetarian days or weeks, and since I cut out dairy and found that it wasn’t all that hard and I don’t miss it, I’m going to try making two meals a day vegan. My initial goal is to do this for a week, see how it works out, then decide from there to keep it up, go to one vegan meal, or what. I guess that makes me more of a reducetarian but every little bit helps.

Mister isn’t interested in going vegan but he’s down with having vegetarian dinners more frequently. So I’m happy with that. And some of the stir fries I make actually end up vegan anyway and I’ve had no complaints.

Of course this time I realize my calories are going to take a hit so I’m trying to find snack recipes to fill in the gaps and make sure I maintain the weight I’m at, keep my energy up, all that good stuff.I found some peanut butter bars, and a recipe for baked lentil balls both of which look great.

The following has been excerpted from The Reducetarian Solution: How the Surprisingly Simple Act of Reducing the Amount of Meat in Your Diet Can Transform Your Health and The Planet, a collection of more than 70 essays on reducing our meat intake, edited by Brian Kateman. This selection is by Ginny Messina. Introducing your family to menus that emphasize more plant foods can open up a world of possibilities for healthy and fun meals and snacks. As you explore meatless menu options, you’ll have the opportunity to sample new foods from different cultures. You’ll also discover new ways of meeting nutrient needs that can make your child’s diet even more nutritious.

Start the day with a healthful—and familiar—breakfast

Breakfast is simple if your child already likes cereal with milk. Opt for cereals that are lower in sugar and give them extra sweetness by topping with strawberries or sliced bananas. Serving cereal with Vitamin C-rich foods like orange juice can improve absorption of the iron in the cereal. This is an especially important consideration for toddlers who are at risk for iron deficiency regardless of what type of diet they eat. If your child enjoys it, soymilk is a great choice to pour over hot or cold cereal. Some research suggests that young girls who consume soy foods have a lower lifelong risk for breast cancer. Children also love smoothies. Make them with frozen bananas and other fruit for a nutritious treat that’s perfect for breakfast or a snack. Add silken tofu for a smoothie that’s packed with protein.

Sandwiches and more for meatless lunches

If your child takes lunch to school, invest in some BPA-free plastic containers and a couple of wide-mouth thermal jars along with a thermal lunch bag. Fill a thermos with hot soup or veggie franks and beans. Pack a selection of raw vegetables or sliced apples with hummus or other bean spreads. Hearty salads made from whole grains with chopped nuts and celery added for crunch are another healthy option. Barley, brown rice and couscous are mild-flavoured grains that many children like. Sandwich options include baked tofu, peanut or almond butter, and veggie burgers (store-bought or homemade). Or try a no-tuna salad with mashed chickpeas combined with mayonnaise and chopped celery. Nut patés also make an appealing sandwich spread.

Kid-pleasing meatless dinners

If your child’s favourite dinner is a hamburger and French fries, then a bowl of lentil soup may not cut it. As you introduce younger family members to more meatless meals, it’s helpful to begin with dishes that are similar to what they already enjoy. Try one of these simple meals: Veggie burger, baked “fries,” cole slaw Tacos made with meatless ground “beef” and topped with chopped tomatoes and lettuce Macaroni and cheese (try making a cheesy sauce with soaked cashews for a healthy and delicious version of this comforting favourite), steamed broccoli, or carrots Pizza topped with lots of sautéed veggies Spaghetti and marinara sauce with veggie meatballs Peppers or tomatoes stuffed with a combination of brown rice, celery and walnuts

Beans and greens for children

Leafy green veggies can be excellent sources of calcium and they have a few other bone-building nutrients that your child won’t get from milk. Most kids aren’t crazy about kale, though. If you’d like to include some of these less common vegetables in your family’s meals, consider a gentle introduction. Chop cooked kale into brown rice or any grain your child enjoys. Season with a dash of cinnamon and a sprinkle of salt, and roll in a tortilla. Ideally, as you eat less meat, you’ll eat more beans, which are among the most nutritious and health-promoting foods. But beans are relatively unfamiliar to many American adults and they’re that much more so for kids. Interestingly, though, some research shows that many children enjoy beans. The two most popular dishes are chili and baked beans.

Hearty vegetarian chili with beans When first introducing them to young children, consider pairing beans with something sweet. White beans like navy or cannellini beans can be combined with chopped apples or figs. Roasted chickpeas are another fun way to get kids to eat beans. Rinse and drain canned chickpeas and then toss them with a little tamari, lemon juice and a teaspoon of maple syrup. Bake on a cookie sheet at 400 degrees Fahrenheit for 20 to 30 minutes. These make a great finger food for a snack. Canned or well-cooked navy beans can also be pureed into a sauce and served over grains or tossed with pasta for a protein-packed meal. It can take some experimenting to get children to eat beans, and it may take some time. But, while they may seem unusual to American kids, children throughout the world eat beans from infancy. An early introduction to these foods—even if it’s small amounts and only occasionally—can set your child up for lifelong eating habits that help to protect against chronic disease.

Snacktime for children