2017’s Best Cities for Vegans & Vegetarians

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Typically, it is challenging for those on a vegetarian, and especially a vegan diet, to eat enough protein to meet their daily requirements. But luckily there are excellent sources of vegetarian protein that are also very affordable, that include soy/tofu, eggs, lentils, a variety of other beans, seeds (including hemp seeds and chia seeds), quinoa, nuts and nut butters.

To maximize your budget and still meet your nutritional needs, I would suggest checking out your local grocery market circular to see what is on sale for the week. Consider stocking up on nonperishable items, like canned vegetables and beans. If possible, purchase canned food items that are packed in water or have no sugar added. You can also rinse in water to remove excess sodium and/or added sugars.

Buying in season is another great way to save money and also may taste better, too. For example, although strawberries may be available year-round, they are much cheaper in the summer than buying them in the winter. You can purchase 1 pint of strawberries for under $1 during summer, but it may cost three times as much during the winter. Strawberries are a great source of fiber, vitamin C and potassium, just to name a few.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

As a registered dietitian and educator, I think it is very important for the government to help subsidize the purchase of produce for those that may be using food stamps. There is a misconception that families on food stamps are getting all of their groceries for free on an unlimited budget. But in reality, food stamps do not nearly cover the cost of food that a family would need to eat in order to meet their daily nutritional needs, or just to survive and avoid going hungry at night (food insecurity). It is very common for those of a low-income status to be obese and/or malnourished.

Because fast food tends to be cheap, this may be the only option for those living on food stamps to get the rest of the meals for the day/month, so that those families may allocate their income for other necessary expenses (including housing and transportation). Unfortunately, most fast food is unhealthy, which leads to these families becoming obese and/or developing other health problems in the future.

Just imagine how these families could make their dollars last even longer if they could buy fruits and vegetables at a discounted price -- it would make such a huge impact. If they could just eat a little healthier, this could actually help reduce the risk of developing certain chronic diseases for some ethnicities that are at a higher risk of getting them.

Of course, the other side of this idea of government help will most likely lead to higher taxes. But for the greater good of helping others, this is a sacrifice that is worth paying a small additional tax for.

What can parents do to encourage children to consume more veggies?

I would first ask the parents if they eat vegetables themselves. Typically, I get asked this questions by parents all the time and more often than not, the answer is no. Naturally, if parents do not eat vegetables at home, especially in front of their children, then their children will most likely not as well.

The first step I would recommend is for the parents and their children to go shopping together to buy vegetables. By exposing their children to the different colors and shapes of vegetables at the market or at a farmers’ market, this may just start their lifelong love and interest in vegetables. At the market, children can smell and touch all the different vegetables available, which may make them less hesitant to try them, and become excited to eat them because of their curiosity.

By keeping vegetables in the home, in plain sight, parents may encourage children to consume them. Keep easy-to-eat vegetables, like peeled baby carrots, at eye level in the fridge, so that they are within reach for little hands.

Offer vegetables as a snack instead of cookies and chips. Try offering vegetables in different ways, including baked, roasted, steamed and raw.

At the dinner table, offer a familiar vegetable and a new vegetable dish. Then, encourage the children to try both -- but, of course, it is important that the parents also try both and speak positively about the vegetables. Negative words and disgusted faces are lasting impressions with children and may carry on through adulthood.

Although it may be tempting, I highly recommend that parents do not try to sneak vegetables into their children’s food. Although the children may be consuming the carefully concealed vegetables at meal times, they will never know that they are eating vegetables. Later on, in adulthood, they may never learn to appreciate the natural taste of vegetables, and may avoid them because they might think they never ate them during childhood.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

It is never easy changing one’s diet, but focusing on the benefits of being a vegetarian may be one motivating factor to help make that transition smoother. Benefits include weight loss, lowering risk of developing chronic diseases, and a vegetarian diet may actually be friendly on the wallet.

It is important not to focus on the food items that one cannot have, but focus on the food items that one can have in this new diet. Sometimes, having the family involved with a new diet change can help the person to stay accountable, but can also have healthy, changing effects on the family for the better.

Consider enlisting a good friend to join you in the new diet (or to meet you halfway, if they are not willing to completely give up meat). Look for online forums that may have members who are also interested in a vegetarian lifestyle for support and tips. Pick up a new recipe book and browse through some of the recipes that look most enticing, and plan on making one of them on a weekly or monthly basis.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Beware -- lots of vegan and vegetarian products (e.g., potato chips) can also be unhealthy. Focus on purchasing whole foods and staying away from refined carbohydrates, which can sometimes sneak into vegan/vegetarian labelled products. Be savvy and read the food label. Recent data show that some vegetarian diets can be just as high in sodium, saturated fat and sugar.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

Yes, but the larger problem is accessibility. You can easily subsidize a commodity, but if those lower-income individuals (e.g., those on SNAP and WIC) don’t have access (i.e., live in a food-insecure area), then subsidizing doesn’t have much of an effect. Instead, we need to focus on the food supply chain and making fresh fruits and vegetables more accessible where they can be the easy choice. The food industry has done a fantastic job (although there is much more work to be done) of getting more fresh produce into products that have a longer shelf life. We have to begin to think practical, sustainable and nutritious.

What can parents do to encourage children to consume more veggies?

Easy -- start introducing them at an earlier age. Data strongly show that kids who are introduced to a variety of whole foods that are low in sodium, saturated fats and added sugars at an earlier age tend to consume more diverse, healthier and nutritious diets as they age into adulthood. They are also less likely to be overweight or obese.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Take a multivitamin, calcium supplement, and know what you’re eating. Vegetarian and vegan diets lack several essential nutrients, including, but not limited to, protein, calcium, vitamin D, vitamin B12, iron, choline, and so on. So, it’s important to supplement to fill the gap. This is especially important for active females. Calcium is not absorbed well from dark green, leafy veggies as compared to dairy, which can lead to bone loss later in life (think of your bones as a savings account that you can’t add to after you turn 25-30). Most vegetable proteins are not balanced in all essential amino acids (excluding soy and legumes), so it’s important to balance out what you eat (i.e., consuming protein and peanut butter together can get you a balance of essential amino acids) at every meal. Iron is also a big deal for premenopausal vegetarian/vegan women, especially if you are active (you lose iron through sweat and menstruation).

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Look for recipes and menus that are bean-based. Legumes are nutrient powerhouses, easy to prepare, and friendly on the wallet. Beans are good sources of protein and their high fiber content makes them filling and satisfying, and they pair well with flavor combinations and ethnic cuisines.

What can parents do to encourage children to consume more veggies?

A two-word answer for that question: roast them (the vegetables, not the kids). Serve these to vegetable “skeptics” and watch them become vegetable “lovers.” The roasting process intensifies the natural sweetness in vegetables. They turn golden and crisp on the outside and tender in the middle -- kids love them. Try different combinations depending on what you have on hand or what is available seasonally. Asparagus is delicious in the springtime, and root vegetables are comforting during the “dark days of winter.” Onions are fabulous year-round.

Kids also like to eat finger foods, and dipping is always popular. Pile a platter with an assortment of raw, colorful vegetables cut into various shapes (sticks, slices, or cubes) and watch kids attack the plate. Kids love red peppers, cucumbers, jicama, radishes, and diagonally-cut carrots rather than baby carrots. For best results, let them choose -- and dip to their heart’s content. Kid-friendly dips include hummus, Tzatziki sauce, and white bean dip.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Invest in a good cookbook or two. Mollie Katzen’s books are classics (I’m on my second copy of “Moosewood Cookbook,” since I wore the first one out), and her newest book, “The Heart of the Plate,” is one that I recommend often. Deborah Madison’s “Vegetarian Cooking for Everyone” and Mark Bittman’s “How to Cook Everything Vegetarian” are also wonderful resources.

When travelling, search out ethnic restaurants, since there are usually meat-free options readily available. For example, bean burritos, tofu-based stir-fry, Pad Thai, and Mediterranean “meze-style” options, like baba ganoush and spanakopita. Baked potato bars and salad bars also offer abundant options.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Because meat is usually the most expensive item in the shopping cart and vegetarians don’t eat meat, a vegetarian/vegan lifestyle can be a real money saver. However, there are tips to consider for following a healthy vegetarian/vegan lifestyle on a budget:

• Legumes (beans, like black beans, pinto beans, chickpeas, dried peas and lentils) and grains, like rice, quinoa, bulgur and other grains are staples in a vegetarian diet, because they provide protein and many other nutrients. Buying them in bulk instead of pre-packaged saves money. Many larger supermarkets, as well as food co-ops and specialty stores sell these items in bulk.

• Nuts and seeds can be expensive -- even when purchased in bulk. They are a healthy and tasty addition to a vegetarian diet, but should be used in moderation to save money (and calories -- if that is an issue).

• For those who like tofu (soybean curd), finding a place that sells blocks of unpackaged tofu instead of the packaged tofu found in the supermarket is a money saver. Check out Asian stores for this.

• For lacto-ovo vegetarians, the cost of cheese can equal or exceed the cost of meat, when priced per pound. Whether on a budget or not, cheese should be used in moderation -- more often to add flavor to a variety of dishes (shredded cheddar cheese on a bean taco, grated Pecorino Romano on a pasta dish or a vegetable stir-fry), and less often as the main source of protein (grilled cheese sandwich, cheese enchiladas). Cheese prices vary greatly by type of cheese, as well as type of grocery store. Shop around and do not use cheese as your entrée.

• Eating a variety of fruits and vegetables is important for everyone, but vegetarians usually make the most effort to do so, and thus the price of these items can be an issue. Usually, conventionally grown fruits and vegetables will cost less than organic or Certified Naturally Grown. However, this isn’t always the case, and if you prefer locally sourced and/or produce grown with no or minimal chemicals, check out your local farmers’ market. Farmers’ markets can be a reliable source of affordable fresh produce that is both locally grown, and either organic or has minimal chemical exposure. Learning to prepare leafy greens, like kale and collards, makes sense and cents. They are full of vitamins, minerals and antioxidants, and often the least expensive veggies available.

• Finally, don’t discount frozen and canned fruits and vegetables. Although one may prefer the taste of fresh produce, frozen items have a similar nutritional content to fresh. Canned fruits and vegetables may have less of some (not all) nutrients, but their price can’t be beaten. When buying canned fruit, choose fruit canned in water or its own juice. If possible, purchase canned vegetables without salt. You may want to use them as fillers or extenders. For example, in a fruit salad, mix canned pineapple packed in its own juice with fresh fruit. In a dish using a variety of veggies, buy the least expensive fresh veggies and use frozen for the rest.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

Yes. There are several reasons as to why subsidizing the purchase of fruits and vegetables makes sense. Research has defined the health benefits of fruits and vegetables, and thus USDA Dietary Guidelines recommends that adults eat 1.5 cups-3 cups of vegetables per day, and 1-2 cups of fruit per day.

The range accounts for the range in total calories that one needs. Unfortunately, Americans in general eat less than the recommended daily amounts of fruits and vegetables; low-income Americans eat even less. Fruits and vegetables are expensive compared to the more filling processed foods readily available in markets. Studies have looked at the impact of subsidizing the cost of fruits and vegetables for SNAP recipients, and have noted a positive effect. The Healthy Incentives Pilot (HIP) gave a 30% rebate for purchase of fruits and vegetables using SNAP. The rebate amount was returned to the participants’ EBT card. There were many issues with implementation of this pilot, but it demonstrated, as have other, smaller studies using rebates, a modest positive impact on fruit and vegetable intake at a moderate cost.

Moreover, the Economic Research Service of the USDA estimates that a 20% price reduction in fruits and vegetables would raise SNAP participants’ fruit and vegetable consumption to 2.2 cups per day.

What can parents do to encourage children to consume more veggies?

Several things are helpful:

• Be a role model. You can’t expect your child to eat the veggies if you are not, or if you are grimacing while eating them.

• Children often prefer raw veggies to cooked ones (there is less of a bitter taste). So, raw carrot sticks instead of cooked carrots, and raw broccoli flowerets instead of cooked broccoli. Of course, be age-appropriate. A ten-month-old should get cut up pieces of cooked carrots, while a three-year-old who is a good chewer may be given a carrot stick. While some people will recommend you offer a veggie dip or ranch dressing with the raw veggies, or smother the cooked veggies in cheese sauce, I do not. I think this simply sets the child up for only eating vegetables smothered in a high-fat coating.

• Don’t make a fuss. Put a few pieces of the vegetable on the child’s plate along with the other food. Preferably, the other food on the plate is something the child has eaten and likes. If he or she makes a face or fuss about the veggies, do not force eating it or make an issue. Simply state, “I’d like you to try it, but if you don’t want to, that’s fine, just leave it there.” However, don’t give up. Every time your serve that veggie (remember, you are eating it too), put a small amount on the child’s plate. One day he or she will surprise you and eat it. Personal note -- I tasted raw tomatoes periodically throughout my childhood and teens, but didn’t like them at all. In my early 20s, I decided I liked them and have eaten them ever since.

• If possible, grow some veggies in your yard or in a container, and let your child help. If you both grow some cherry tomatoes and your child helps to harvest them, the next step may certainly be popping one in his or her mouth.

• Whether you grow the veggies or not, have your child help prepare them -- again, being age-appropriate when a knife is needed. But, all kids can wash vegetables, stir and toss.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

If one has grown up with meat as the entrée and starch and vegetables as side dishes, becoming a vegetarian takes some thought. Most importantly, simply eating the potato and green beans and leaving the chicken breast is not being a vegetarian. The new vegetarian needs to understand that his or her protein needs will be met by legumes and grains, along with some nuts and seeds. The lacto-ovo vegetarian will also eat eggs and dairy products that provide protein, but those items should not be the focus of every meal. The internet provides an overwhelming amount of information about this topic, not all of it accurate. A good place to start is the Vegetarian Resource Group which provides recipes, Q&A and much more. A few tips:

• Change gradually. Some people first give up read meat and after a while (weeks or months), poultry. And then fish. A vegan will then give up dairy products and eggs.

• Try one new recipe a week. The recipe will probably call for ingredients you do not have. Buy extra amounts of the ingredients to keep in your pantry or freezer. Every time you try a new recipe, you will slowly increase your inventory of new vegetarian-friendly foods. You will finally get to the place that you have all the ingredients you need for the next new recipe.

• You won’t like everything you make, or every type of bean or grain. That’s okay. There are so many options, make sure you enjoy what you are eating.

• When you go out to eat, check ahead if there are vegetarian options on the menu. That’s an easy way to try new meatless dishes.

• If you decide to become a vegan, you will need to think about specific nutrients, like B12, calcium, vitamin D and EPA and DHA (fish oils). Be sure to read up on these items. The Vegetarian Resource Group website also addresses these issues.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Try to focus on whole-food plant products, rather than highly processed vegetarian and vegan foods. These processed foods -- like veggie dogs, veggie burgers, and vegan cheeses can be quite expensive. Emphasize legumes -- like beans, lentils, split peas, whole grains -- and brown rice, whole grain pastas, fruits and vegetables. Fresh, frozen, and canned vegetables are all great, but be sure to watch sodium in canned vegetables and added sugar in frozen and canned fruits. Opt for the no/low-sodium and sugar varieties instead.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

Fruits and vegetables should be subsidized for all. Very few people, regardless of income, have adequate fruit and vegetable intake. If fruit and vegetable subsidies were as generous as subsidies for other types of food commodities, intake would likely increase.

What can parents do to encourage children to consume more veggies?

Try, and try again. Research suggests that it may take up to 15 tries of a vegetable for a child to accept it. So, parents should keep encouraging their child to keep trying a vegetable, even if that means only touching it to the tip of their tongue. Find new, different, and interesting ways to prepare or incorporate vegetables into meals, such as adding chopped vegetables into pasta sauce. Involve the child in the meal preparation to enhance child involvement and participation in the decision-making process. Along those lines, offer the child a choice between different nutritionally equivalent options for dinner. Another tip is to create fun, catchy names for dishes, like Connor’s Very Veggie Pasta. In addition, make sure that the food looks appealing. Kids eat first with their eyes. Model enthusiastic vegetable intake in front of the kids. Finally, make sure that vegetables are always in the house and easily accessible.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Start small. Often, when people try to make huge changes and cut many things out of their diets at once, they quickly feel deprived, will feel overwhelmed, and then give up. Try giving up one meat at a time, or have just a few meatless days of the week at first. Similarly, the temptation at first is to really increase the amount of cheese in the diet, which can increase saturated fat and sodium intake. So, it is wise to do some research on recipes that sound good and easy. There are a lot of resources and different, yet simple things to try, like vegetable stir-fries with tofu, pasta and sauce with veggies, homemade black bean burgers, and veggie fajitas with portabello mushrooms.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Legumes such as all sorts of beans, soy, lentils, peas, and peanuts provide inexpensive sources of nourishing protein. When eaten with other sources of plant proteins, such as seeds, nuts, whole grains, and some vegetables, the amino acid profile can be made complete.

What can parents do to encourage children to consume more veggies?

Here are some tips (some will work better on some kids than others):

• Involve children in shopping for and preparing vegetables. Most kids become more interested in eating them afterwards.

• If you have the capacity to grow your own vegetables, involve children in the full gardening experience, too, from seed to plate.

• Modeling the behavior is important. If children see parents or other role models enjoying vegetables, then they are more likely to do so, too.

• Experiment with different veggies prepared in different ways, if necessary. For some kids, it is about texture more than flavor, so trying raw, or cooked to different levels of firmness might help (for very young children, make sure they can chew and swallow safely).

• Try different sauces or dips, such as some made from bean puree, hummus, Greek yogurt, mustard, salsas or other tomato-based sauces.

• You could make it fun, such as having “vegetable of the week” (or month) to try new vegetables. You could test different methods of cooking, and learn about how it grows, where it is originally from, and/or nutrients it contains.

• Stealth veggies are sometimes recommended for children who are really resistant to eating vegetables. This could mean hiding pureed vegetables in sauces, casseroles, smoothies, and even baked goods. The concern here is that children do not learn the behavior of eating vegetables.

• Be patient and persistent. It might take 10 or more tastes of a vegetable over weeks or months before a child is ready to like it. Do not push it. There might be phases of food preferences. Sometimes, it is a matter of taste buds learning a new flavor.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Remember that a vegetarian diet is not only about what is omitted, it is about the foods and nutrients that are included. Assure that there is enough protein that provides sufficient amounts of all amino acids, particularly the nine that are essential for humans. This can be accomplished by complementing plant protein sources as mentioned previously, such as legumes, nuts, seeds, whole grains, and vegetables. Be mindful of micronutrients such as vitamin B12, iron, zinc, and calcium. Although these are commonly provided by animal-based foods in most people's diets, they can be obtained in vegetarian diets. It is a matter of educating oneself on their plant-based sources (cooking in cast iron cookware is one way to boost the iron content of foods; many vegetarian products are fortified with some of these nutrients, but it is a matter of checking food labels).

Also, to keep their diets healthful, most of the same principles apply to vegetarians -- such as avoiding trans fats, minimizing added sugars, and keeping sodium intake within the RDAs. Overall, have fun reading up on the wide selection of foods, beverages, and recipes available to make healthful vegetarian diets that are adequate with regard to all nutrients, with balance, variety, and appropriate moderation.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Being a vegetarian can actually help a person save a lot in their food budget. The reason for this is that animal products tend to be one of the most expensive aspects to a person’s diet. To keep costs low, I would recommend focusing on whole non-processed foods, like fresh fruits, vegetables, beans, lentils, nuts and seeds, rather than using processed vegetarian foods. Shopping in the bulk aisle of a grocery store can also help a person save a large amount of money on staple foods, such as grains, legumes, nuts, seeds, herbs and spices.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

I am mixed in my response. I personally believe that food stamps should only be allowed to be used on nutritious foods, rather than on processed high-calorie/low-nutrient foods. I think this would redirect individuals to improve their overall diet quality. One of the reasons that our processed junk food is cheaper than nutrient dense food is government subsidies on a handful of crops, like corn, wheat and soy. If the government was going to add subsidies, I think they should be given directly to the fruit and vegetable farmers, to encourage lower prices on these crops for all individuals.

What can parents do to encourage children to consume more veggies?

Parents can teach by example. When I counsel parents, I recommend that they bring children shopping with them, and that they teach the basics of healthy eating with various techniques. For example, children can be encouraged to find a new fruit or vegetable to try for the week (or they can be challenged to find a specific color fruit/veggie); older children can be taught to compare prices, to consider what is in season and what is not, and to consider whether something was grown organically or conventionally and why we should care; children can be included in food preparation; taste testing can be encouraged for new foods (note that it may take 8-10 trials before a child “likes” a new food); and the child can participate in combining colorful foods on the plate when serving a meal.

Research has shown that the more involved a child is in these steps, the more readily they will try and eat new foods. Also, use condiments to your advantage: rather than serving salty French fries, sprinkle a little salt on your child’s broccoli. The natural craving for salt will help the child learn to eat the healthy item, rather than the unhealthy one. Lastly, my biggest piece of advice is to never give a “treat food” after a child refuses to eat a healthy food. Serve only healthy items, and keep the treats a once-in-a-while occurrence. Some parents offer healthy foods, but then give in when their child refuses to eat them, offering something like chicken nuggets and French fries. All this does is teach a child to be a picky eater. They learn that if they hold out long enough, they will be rewarded with junk food.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

I recommend that people do their research first. Remember -- a healthy diet is not based on what you remove, but is rather based on what you actually consume. Soda, chips and French fries are all vegetarian, but none are healthy. Even a person who chooses to eat only fruits and vegetables does not have a healthy diet (even though these are very healthy foods). There are vitamins and minerals which are only found in, or primarily found in, animal foods. Care should be taken to ensure adequate intake of vitamins B6, B12, vitamin D, iron and zinc. A healthy diet also requires adequate protein consumption; so, a person choosing to be vegetarian needs to do the extra work of ensuring that they are getting enough protein on a daily basis.

To create a smooth transition, I recommend that people who are interested in becoming vegetarian begin by doing the aforementioned research, and then by slowly incorporating more fruits and vegetables into their diet, while learning to substitute out meat as they concurrently increase their consumption of higher protein foods, like beans, lentil, nuts and seeds. They should also consider the idea of becoming a pescatarian, where they include fish in their diet on a regular basis. Research consistently shows the best health outcomes in populations which incorporate wild-caught fish into their diet on a regular basis.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Vegetarian needs to be no more expensive than other food choices. Whole grains and beans, especially when purchased in bulk, are inexpensive. Choosing fresh fruits and vegetables when in season and buying frozen produce otherwise can keep costs down. Soy-based products, like tofu, are good and inexpensive sources of protein. Nuts in small quantities add important nutrients. And dairy products for those not seeking a vegan diet are excellent and inexpensive sources of protein and calcium -- and a little bit of cheese can add a lot of flavor.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

There is an emerging body of scientific evidence that shows that discounts (in the 30% range) increase purchases of fruits and vegetables by people using food stamps. What is needed is more and larger demonstration projects, to clarify just how much of an impact subsidies have, the optimal subsidy level, if healthy products beyond fruits and vegetables should be subsidized, and the effects of subsidies on the overall quality and healthfulness of the diet. I would encourage governments at the local, state and federal level to do such demonstration projects and carefully evaluate them.

What can parents do to encourage children to consume more veggies?

Introduce them at an early age to develop a taste for them (and avoid sweet and salty foods, which compete for the taste buds). Make them easy to find and eat -- put them in bowls in easy reach, peel and chop them into bite-size morsels. Model eating veggies by eating them yourself, and showing how much you like them. Make them fun by cutting them into fun shapes. Also, try out different ways of preparing -- roasted, steamed, sautéed -- and different seasonings. And keep offering, even if they didn’t like it the first time -- sometimes it takes multiple tries before they start to like a new food.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Start with simple recipes -- it’s easy to make a flavorful omelet or a bean chili. There are lots of great websites with easy and tasty vegetarian recipes, like Cooking Light and Vegetarian Times. Try cutting meat down to one or two days a week before stopping altogether. If you are short on time, there are plenty of prepared veggie meals, packaged, ready-to-cook vegetables, and canned products, like beans.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

First, learn how to cook. If you have a pantry and refrigerator filled with healthy, whole foods, you will have all the ingredients you need to prepare delicious foods to keep you healthy at a relatively low cost. As vegetarians need to have vegetable sources of protein, this usually requires preparation for the week. For example, beans are an excellent source of protein for vegetarians and vegans, and it's great to cook up a big pot on Sunday, so that you have them for several days during the week. In addition, you can cook up a pot of some kind of grain, such as barley, farro and rice, and eat that during the week as well. Chop up and roast a pan full of vegetables as well. If you can avoid prepackaged foods, you can save a lot of money.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

Yes, I believe this is a strong way to encourage the purchase of more fresh produce. There are already many examples of programs in different states that give extra coupons for SNAP participants, who use their SNAP dollars to buy fresh fruits and vegetables. Many farmers’ markets give an extra boost to people who use their SNAP EBT on market produce. In fact, USDA just completed a pilot called the Healthy Incentive Pilot. Interestingly, however, you cannot see the results online, as the HIP website is down for maintenance.

What can parents do to encourage children to consume more veggies?

I believe that children naturally want to eat vegetables, especially when they see their parents doing it. This doesn't mean that they will like every vegetable the first time they try it, but if parents make sure that they always put vegetables out and allow the child to taste it when they want to, eventually, children will want to copy their parents and older siblings. In addition, vegetables should be fresh, and prepared in the manner of their family’s culture, so children can get used to eating the food that their families eat.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

I suggest not switching immediately to becoming a total vegetarian. You could start out gradually by having one-two vegan or vegetarian meals a week, then gradually increase the number. I also feel you should consult with a registered dietitian nutritionist to get the best advice, and to make sure that you are getting all the nutrients you need. While I certainly believe that a vegan/vegetarian diet can be a healthy and environmentally sustainable choice, many people do not consider the nutrients they are missing by not having animal products. A registered dietitian can review a client’s current diet, help them see any nutrient gaps, and work with the client’s wishes to establish eating patterns for a lifetime of health.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Fresh vegetables and fruit, and grains and grain products, are not on the whole more expensive than meat (the one category that sets apart a vegetarian/vegan lifestyle from an omnivorous one). So I do not think there is a significant cost, if any, to moving from an omnivorous to a vegetarian/vegan diet. Sometimes there is a concern about pesticides in produce, but this is a concern shared by both vegetarians and omnivores. The EWG keeps this page of the “dirty dozen” -- the types of produce most likely to have high conventional pesticide levels -- for which it is better to either buy organic, if conventional pesticides are a concern, or else wash the produce very thoroughly.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

People using SNAP aid are already able to purchase produce (fruits and vegetables) using food stamps.

What can parents do to encourage children to consume more veggies?

I believe that if parents include more fruits and vegetables in the family meals, and consume produce themselves for kids to watch, the kids will be more likely to consume produce as well.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

There may be a greater risk for certain vitamin deficiencies, particularly vitamin B12, when transitioning from an omnivorous to a vegetarian or vegan diet. Check with your doctor and reputable resources for information on potential vitamin deficiencies, and make sure to cover these deficiencies either with fortified foods, or with a supplement. If this question is more about a matter of tastes in the difficulty of transitioning -- again, there is no blanket advice. Anecdotally, some people can make the transition with perfect ease; others prefer to rely on processed vegetable/grain foods that resemble meats, like soy-based sausages or bacon.

I would recommend searching your local library or bookstore for vegetarian or vegan cookbooks, or searching online for vegetarian/vegan recipe pages. The ones that I turn to regularly are "Oh She Glows" and "Happy Healthy Long Life.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Veggies don’t have to be purchased in fresh form to be healthy. Frozen varieties are packaged at peak ripeness, have just as much nutritional value (sometimes even more), and are often lower-cost than fresh varieties. When you are opting for fresh vegetables or fruit, try to shop sales and select seasonal varieties, since these tend to be less expensive.

Check out the bulk bin aisle for deals on your favorite shelf-stable items. Compare prices for dried goods like grains, dried beans, and nuts to see if stocking up can help you save in the long-run.

Plant-based protein sources (beans, grains, nuts, seeds, and soy) tend to be less expensive than meat, poultry, and fish. However, because many plant-based proteins are not complete proteins (meaning they may be lacking in one or more essential amino acids), I recommend aiming for protein from a variety of sources.

What can parents do to encourage children to consume more veggies?

• Have kids help with the cooking. Being involved in the process can increase interest in the final product.

• When it comes to preparation, veggies don’t have to be bland and boring. Try roasting your vegetables, tossing them in with whole grain pasta and seasonings, or pairing them with a dipping sauce, such as hummus or salsa.

• Modeling healthy eating habits can help foster these behaviors in children.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

In general, I recommend aiming for balance and variety. Think about your three main macronutrients (protein, carbohydrate, and fat) and how you can get all three on the plate from a variety of healthy sources throughout the day. Anytime you make major shifts in your diet or exclude whole food groups, it is important to consider what key nutrients could be missing. Registered dietitians are available to guide individuals through vegetarian and vegan meal planning, to help people achieve a well-balanced eating pattern that fits within their budget, preferences, and lifestyle.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Keep it simple. It is not necessary to venture out to exotic fruits and vegetables to have a healthy and tasty diet. A way to save is to get your produce from a farmers’ market. Produce is cheaper and fresher, since you are eating local (no transportation costs) and what is in season. Frozen fruit and vegetables are also a great option.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

Yes, absolutely. For people on food stamps, it is often very difficult to get fresh produce on a budget.

What can parents do to encourage children to consume more veggies?

Make them look appetizing by serving them fresh, and hide them in food the children like. It is possible to hide about any leafy vegetable in a smoothie or a muffin. Roasting vegetables makes them taste sweet (my kids love Brussels sprouts, now I roast them in the oven with a bit of olive oil). A lot of kids love raw vegetables with a dip. And, of course, tell children that they will get big and strong and smart when eating those vegetables.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Again, keep things simple. Start with the foods you already eat. If it is really difficult do completely avoid animal product and replace meat with high-quality proteins, start with giving up one kind of animal product, and slowly ease into giving up the rest. Find vegetarian recipes of the dishes you already eat and like. The internet is a great resource for that.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Gardening -- grow your own food.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

Yes.

What can parents do to encourage children to consume more veggies?

• Serve them frequently;

• Eat them as a role model;

• Get creative with recipes.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Well, why would they want to be a vegetarian? If it is for health reasons, make sure you have done your research. One could choose to eat fish once a week, for instance. If you are over 60 you might want to consult your doctor first, make sure you get enough protein. It really is all about cooking food that you like, and making sure ingredients are fresh and tasty.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

In season fruits and vegetables can be a bargain if you check out what’s in now at your grocery store. For example, in the winter, apples, cabbage, oranges and pumpkins are all good choices. Save your craving for strawberries and watermelon for the summer.

Canned vegetables and fruits are also good choices when watching the bottom-line. Dried beans, eggs (if lacto-ovo) and nuts, such as walnuts, can be included as sources of protein at pennies per serving.

Another tip is meal planning. Plan and shop for several days and use all groceries you purchase. Make a walnut-cauliflower “meat” and use it to fill tortillas for burritos or tacos. Bake a pumpkin and serve it as an entrée, with other seasonal vegetables. Use the rest to make a cream of pumpkin soup. Any other leftovers can be made into a pumpkin pudding or mousse.

What can parents do to encourage children to consume more veggies?

Simple -- be a role model. Eat and incorporate fruits, vegetables and other plants as center of the plate. A baked pasta dish full of onions, garlic, olive oil, squash, carrots, and any other vegetable you have around or need to use up, with a sprinkle of cheese or non-dairy cheese is a satisfying meal. Using fruit, either dried or fresh as a dessert, can become the new normal.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

I hope eating a more plant-based diet is not a trend and is here to stay. Make vegetables the center of the plate and season with meat -- say, a stir-fry with lots of vegetables and a sprinkle of chicken or pork. Extend meat dishes by adding beans or nuts -- say, a chili with a small amount of beef. It’s fun to be creative and healthy, too.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

I find it very helpful to prepare most meals at home as a vegetarian. There is so much information online on how to prepare vegetarian meals, and how to incorporate all the nutrients we need to get from food. Eating as a vegetarian can be exciting, and there are several substitutes to use to make almost everything without using animal products. It is also very important to keep healthy snacks at home; I remember how I was always hungry when I first gave up meat, and that could be discouraging. I find it helpful to always have fruits and nuts in the house and on the go. It is good to research and get educated on how to get all the nutrients we need from plant-based foods.

Transitions can be easier when we have a good support system as well. Telling friends and family that we are making a transition is very helpful, because the hardest part, at least in the beginning, is when we eat around people. People around us can be supportive and can keep us accountable, or could have the opposite effect. It is helpful to have likeminded friends, as well. The internet is a good place to meet people with the same interests, and social networking websites like Meetup are great outlets. As a vegan who also loves to run, I was able to meet vegan athletes on Meetup when I first moved to DC who became real friends.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

This would be a positive way to nudge SNAP recipients to increase their consumption of these healthful foods. Fruits and vegetables tend to be higher in cost than comparable fruits and vegetables that are canned or frozen. At this time, at certain farmers’ markets, your SNAP or WIC benefits are "doubled," which encourages recipients to shop at these markets for fresh, local fruits and vegetables. The government would serve the SNAP recipients better if they were to incentivize fruits and vegetables, rather than allowing high sugar/fat/sodium foods to be included in the program.

What can parents do to encourage children to consume more veggies?

Nudging kids to become more familiar with all types of vegetables is something parents or caretakers can do. How to accomplish this? Include kids in preparing the veggies; be patient with kids -- some days, they will love broccoli and other days not; their taste buds can change. Try vegetables fresh and cooked -- sometimes, the consistency can matter for a child. Sneak veggies into other meals, such as adding veggies to pasta and sauce, or mac and cheese. Certainly, parents should model the behavior -- they must consume veggies.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

I always found it easier to prepare most meals at home as a student vegetarian/vegan who is on a budget. Meal prepping on weekends is a good habit to develop, whether you are on a budget or not, I always found it helpful to eat healthier. Frozen entrees are good alternatives to keep in the house for dinner options (I always have up to three different dinner options a week). I recently moved from San Francisco and I was pleasantly surprised to find grocery stores like Aldi, that carry organic fruits and vegetables and frozen entrees at an affordable price. Trader Joe's is another gem to look into for affordable vegetarian options. There are also several restaurants that have vegetarian options in DC, as well; I was again pleasantly surprised to find vegan cheese options at places like &pizza, and Busboys and Poets.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

There are actually several good sources of protein for a person who wishes to have a vegetarian or vegan lifestyle that can be relatively inexpensive. Legumes and beans can be good sources of protein, and can be bought in bulk. Mushrooms can also contribute. For vegetarians, eggs are a good source of protein as well.

It is a common misconception that those who opt for a vegetarian or vegan lifestyle are increasing their spending, but that is not always the case. Often, meat is more expensive. If you plan properly and take the time to educate yourself, changing your lifestyle is very feasible on a budget.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

I do think it would be helpful if fruits and vegetables were subsidized, however, even without subsidies, there are options that are not that expensive. For example, substituting some dried or frozen vegetables can be helpful.

What can parents do to encourage children to consume more veggies?

Being a good role model as a parent is very important. The best way to do that is to look into our nutrition first. If our children see us eating well-balanced, healthy meals, they are more likely to do the same. Also, it is more likely that those families who eat together at least once or twice a week will eat healthier, more balanced meals.

It is the parents’ responsibility to serve the balanced meal, and the kids’ responsibility to eat that. There is a balance with how you get them to take on that responsibility, as well. A lot of the time, if you push them too hard, they will resist. Instead, work to make it fun, as opposed to a chore. Try including fruits and vegetables in snacks, be explorative, and ask them to try new things.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

It’s important that vegetarians look for foods containing iron, zinc, protein and vitamin B. Overall, make sure you educate yourself. One way is to see a registered dietitian and have them create a meal plan for you. Another option is to consult a cook book. One I recommend is “The High-Protein Vegetarian Cookbook: Hearty Dishes that Even Carnivores Will Love” written by two women from Minnesota.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

Fruits and vegetables are at their prime -- in terms of quality and flavor -- when they are in season. That is also when they are the most reasonably priced. Purchasing an overabundance of fruits, vegetables, and herbs when they are in season, and then adhering to best practices for storing them, is a great way to stretch the dollar. If stored correctly, produce that is fresh during one season can be used in recipes in other seasons, when the produce may be more expensive. Good resources for storing produce and prolonging the shelf-life can be found on local farm’s websites, especially farms that offer CSAs or participate in farmers’ markets.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

There has been some evidence that offering incentives for healthy food purchases to populations that participate in government-sponsored nutrition assistance programs can have a positive impact on food purchase behaviors and consumption. Financial incentive programs are designed to make nutritious foods more affordable, by affecting relative price and increasing an individual’s food purchasing power. This, in turn, can result in increased access to fruits and vegetables that are fresh and nutritious, in geographic areas that might experience a lack of access to high-quality or high-variety produce.

What can parents do to encourage children to consume more veggies?

The best way to encourage healthy behaviors in children is to model the behavior -- parents can encourage children to consume more vegetables by eating more vegetables themselves. There are also fun ways in which the whole family can consume more vegetables. Finding recipes that the family already loves and incorporating vegetables into the recipes can be fun, engaging, healthy, and results in quality family time. Families can create their own cooking challenges, similar to the popular cooking shows on television, where they take a recipe and update it with one vegetable. For example, pasta and meatballs can be updated in a variety of ways -- shredded spinach can be stuffed inside the meatballs, squash or zucchini can be used instead of pasta, eggplant can be simmered into the tomato sauce. This hardly changes the flavor of a popular dish, but adds a lot of nutrients and variety to the diet. And it’s a fun way for the whole family to participate in cooking healthy foods and experimenting with vegetables.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

• Focus on real, whole, unprocessed foods, because vegetarian/plant-based meals can also be highly processed, depending on ingredients and preparation methods.

• Preplanning meals, focusing on starches, whole grains and beans -- these can be purchased and stored, and beans can be purchased in cans if one does not have a pressure cooker.

• Focus a major portion of the budget on seasonal and local vegetables and fruits, and include a variety of vegetables from all vegetable categories, e.g., greens, cruciferous, red, orange and yellow, white vegetables -- makes for an aesthetically appealing plate, as well as a nutrient dense meal.

• Prepare meals in bulk and pre-portion for later use.

• Focus on eating meals at home -- cost-efficient, innovative recipes, more control over ingredients and methods.

• Use a variety of ethnic cookbooks/websites for enticing recipes.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

Yes, they should. Currently, the Women, Infants, and Children (WIC) and SNAP basically do this -- WIC participants pay less for the product and fruits and vegetables; similarly, schools can incorporate more vegetables and fruits into their dining meals. These programs should be encouraged for dining services across the life span.

What can parents do to encourage children to consume more veggies?

• Veggies should be introduced before fruits; keep fruit juices to the minimum. Freshly squeezed juices with pulp in very small quantities are good occasional treats.

• Offer plenty of choices and variety, as far as food budget allows; offer vegetables repeatedly -- just because they don’t like it today does not mean they will detest it for life.

• Cut veggies into different shapes.

• Family meals are important because children learn from others; it is very important for parents and older siblings to be good role models.

• Encourage children to actively participate in a kitchen garden or windowsill garden. It can be a fascinating learning experiment, and then you can encourage them to eat what is grown.

• Include children in basic kitchen chores, such as washing veggies and fruits.

• Incorporate veggies into main dishes, e.g., add puréed carrots to spaghetti sauce, tofu to milkshakes, puréed fruits to baked foods.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

This is not an overnight transition, and it requires small steps:

• Increase the intake of plant-based foods in meals, followed by eating meatless 1-2 times a week. Look at vegetarian websites, or consult with a registered dietitian who specializes in vegetarian, vegan and plant based diets.

• Go meatless at dinnertime three nights a week, using meals that are already familiar to you and your family.

• Add three more meatless nights to your schedule by making small changes to favorite recipes that contain meat.

• Find three new vegetarian meals you enjoy.

• Go meatless at lunch.

• Focus on breakfast -- experiment with eggless dishes.

• Explore plant sources of calcium -- nutrients of concern in vegetarians include calcium, zinc, iron and vitamin B12; many vegan and vegetarian products are fortified with many of these micronutrients, so check out the labels before purchasing.

• Read labels for meat-based ingredients in vegetarian products, e.g., gelatin in yogurt.

• Meat substitutes in soups or stews -- tempeh (cultured soybeans with a chewy texture), tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off-white in color), wheat gluten or seitan (made from wheat and has the texture of meat; available in natural foods or Asian stores).

• Egg replacers (binders) -- Ener-G Egg Replacer (or similar product available in natural foods stores or by mail order); substitute one small banana for one egg (great for cakes and pancakes), two tablespoons cornstarch or arrowroot starch for one egg, or a quarter cup tofu for one egg (blend tofu smooth with the liquid ingredients before they are added to the dry).

• Dairy substitutes in cooking -- soymilk, rice, coconut, almond, and other nut milks, soy margarine, soy or almond yogurt (found in natural foods stores), soy sour cream.

• Concern about adding Omega-3s to your diet -- to maximize production of DHA and EPA (Omega-3 fatty acids found in fish and made by our bodies), include good sources of alpha-linolenic acid in your diet; alpha-linolenic acid is found in flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts; DHA can be directly obtained from foods fortified with DHA from microalgae (in some brands of soymilk) and supplements containing microalgae-derived DHA.

• Concern about cholesterol & saturated fat -- animal products (including dairy and eggs) contain cholesterol. Vegetable products do not contain any significant amount of cholesterol. However, some vegetable products, such as coconut and palm oil, are high in saturated fat and may raise blood cholesterol levels. Full-fat dairy products and eggs also contain significant amounts of saturated fat.

What tips do you have for a person that wishes to have a vegetarian/vegan lifestyle while on a budget?

I recommend focusing on the most nutritious and least expensive vegetarian foods -- beans, lentils, chickpeas, and peas. These are very healthful foods and can be purchased dried or canned, and last a long time. Consider purchasing a piece of equipment that will help you make the most of inexpensive foods -- such as an electric pressure cooker. Become acquainted with local farmers’ markets and purchase fresh produce in season. Budget time for food preparation. If you are willing to spend more of your time cooking from scratch, you can save money while eating well.

Should government subsidize the purchase of fruits and vegetables by discounting the price for folks using food stamps?

I think this would be an excellent way to ensure that SNAP funds are used for the most nutritious foods. Families with very limited food budgets are much less likely to purchase fresh produce, because it is relatively expensive, requires time for preparation (vegetables), and is perishable. Providing a fruit and vegetables subsidy would reduce some of the risk for low-income families.

What can parents do to encourage children to consume more veggies?

Keep offering vegetables at meals, and offer a variety of vegetables. Take your children to the farmers’ market so they can pick new things to try. Involve them in cooking, so they are motivated to try their products. Better yet, involve them in gardening in a small patch in your yard -- kids will usually want to try what they grew. Don’t hide the vegetables in smoothies -- let them see what they are eating. Keep it simple.

What tips do you have for a person that wishes to become a vegetarian? How can the transition be made smoother?

Keep trying new plant-based proteins and continue discovering what you find interesting about vegetables and whole grains. Increasing your culinary skills will make you a more confident eater.