How to adopt a vegetarian lifestyle
That Ugandans love their meat is no secret. We take pride in the fact that we have a ferocious appetite for and eat meat in shocking quantities. Places such as Namawojolo, Lukaya and Nankulabye have been built around and thrive on selling juicy, succulent roasted and fried varieties of meat.
Millicent Kagga, a mother of three, reveals that without meat, fish or chicken, she would be at a loss of what to feed her family. “Although we eat vegetables as side dishes, I have never served a meal without meat. For me, meat is not only easy to prepare but it goes well with most foods,” Kagga explains.
Start gradually
Kagga reveals that one of the biggest challenges people trying to embrace vegetarianism find is what to cook and how to cook it. To overcome this hurdle, nutritionist Catherine Nanozi recommends whoever is interested in this lifestyle to educate themselves. “There is a wealth of information in books, magazines and online that can bring one up to speed on alternative food options and how to prepare them to retain nutrients.
Dr Doreen Kagezi, a nutritionist, explains that since it takes a long time for the palate to acquire new tastes, it would be advisable to first add to your diet before you subtract from it. “Add vegetables to your meats or chicken. For instance, instead of cooking plain beef, add cow-peas. The next time you eat meat, reduce the amount of beef and add extra cow-peas. This gradual shift in diets is more sustainable than abruptly changing to vegetarianism in one day,” Dr Kagezi elaborates.
Plan ahead
Nanozi recommends planning your meals ahead. Think of the different food options you could have such that you reduce anxiety that may come with identifying the right foods for you at meal times. This may also mean cooking ahead of time.
Nanozi reveals that while on a vegetarian diet, some nutrients are harder to absorb into the body while others are found only in smaller amounts, which puts some vegetarians at a higher risk of deficiency for these nutrients. “Broadly, eat a wide range of foods to ensure you get the key nutrients. Your diet should comprise whole grains such as whole wheat products, brown rice, vegetables, fruits, seeds (cow peas, beans, lentils), groundnuts, soy, dairy and eggs,” she advises.
Nonetheless, if you are a vegetarian, you may support your heart by not adding raw salt to food; reducing consumption of salty snacks; eating at least two fruits and three portions of vegetables each day and by reducing the amount of saturated fat you eat.
Lastly Nanozi tells those interested in this lifestyle to do it for the right reasons. Among the many reasons to go vegetarian include prevention of diseases such as cancer, heart diseases, obesity, high blood cholesterol, diabetes, religious beliefs and economic reasons.
Beware
Your overall consumption of carbohydrates may increase on a vegetarian diet; so take great care not to over eat refined carbohydrates, sugars and other processed foods. Over consumption of refined carbohydrates and sugars will offset the omega 3;6 balance, (eating extremely more omega 6 than 3) which will increase inflammation.
Chili
Chili pepper is good for your digestive system. Dr Doreen Kagezi, a nutritionist, says because of the vital role the digestive system plays in the health of the body, whatever promotes its well-being is good for the entire body. “They have an alkaloid compound, capsaicin, which gives them a strong spicy, pungent that creates heat in the body which aids digestion,” she explains.
Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It was also found to reduce cholesterol levels. Fresh chili peppers, red and green, are a rich source of vitamin C, an antioxidant. Regular consumption of foods rich in vitamin-C helps protect from scurvy, develop resistance against infectious agents and fights harmful free radicals from the body.
Chilies are also good in the B-complex group of vitamins such as pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1). These are essential in the sense that the human body requires them from external sources to replenish.
Compiled by Carolyne B. Atangaza
