Becoming a vegetarian or vegan definitely takes some adjusting to; the changes you have to make are in your face all the time--in the cafeteria at school, where you and your friends will choose to eat on Saturday night, or even, at your parent's dinner table. Changing the way you eat is hard!

That's why most people make the switch to a vegan or vegetarian diet gradually. One way to start out is by choosing poultry alternatives for common meaty meals, like turkey burgers or turkey franks. Cutting out meat (other than chicken and turkey) might not be as hard if you feel like you have the option of these delicious alternatives.

Giving up chicken is usually the hardest part of becoming a vegetarian. Before you try giving up poultry completely, try sampling some meat alternatives. Most grocery stores offer great options like meatless deli-style turkey slices, veggie hot dogs, veggie burgers and even veggie chicken nuggets.

Restaurants that specialize in vegetarian and vegan foods can do great things with meat substitutes. The two most common meat substitutes are seitan (pronounced SAY-TAN) and TVP. Seitan comes from wheat dough that has been de-starched, which creates a texture very similar to chicken. TVP is made from soy instead of wheat and is very adaptable; it can be made to imitate anything from steak to beef jerky.

If you decide that the fake stuff really fills your bill and you want to try being a vegan, go for it. There are tons of products out there designed to help you bridge the gap, from soy and rice milk to a billion varieties of dairy-free cheese (because who should have to go through life without cheese?).

There are some ingredients you might not even realize came from animals. For example, blue lake food coloring (found in blue candies) is an animal product. So are gelatin, shellac and casein (which is a dairy substitute used in most dairy-free cheeses). If you decide to keep to a vegan diet, you'll want to avoid these types of ingredients. FYI: Vegan Gourmet is one of the few brands of dairy-free cheese that is also free of casein. The Vegan Society has good lists of sneaky animal products.

To sample vegan and vegetarian food, whether you decide to change your diet or not, check out vegdining.com or vegguide.org to find a veggie-friendly restaurant near you.

A word on nutrition

Becoming a vegan or vegetarian is a great way to get political, and can be a very healthy way of living if you eat correctly. Vegetarians usually eat a lot less fat and cholesterol than most people, but need to make sure that they are getting enough protein, calcium, vitamin B12 and iron. These are all nutrients we typically get from eating meat.

Protein: To make sure you're getting enough protein--if you are an ovo or lacto vegetarian--eat those eggs and drink that milk! Load up on soy products and grab an extra serving or two of beans, nuts, seeds and whole grains.

Calcium: Milk is a great source of calcium, but if you choose to pass on the white stuff, calcium can also be found in dark green veggies, like spinach, kale and broccoli.

B12: Vitamin B12 helps your body produce red blood cells and can be found in milk, eggs and cheese. But if you decide that these things are not going to be a part of your diet, try some soy or take a B12 supplement.

Iron: Iron is really important; without it, you could become anemic (iron-deficient). To make sure you're getting enough iron, snack on some dark, leafy veggies, whole grain cereal and dry fruit.

Remember that being a vegetarian or vegan is all about substitution! Find new and delicious ways to get all the vitamins and nutrients you usually get from animal products by trying the tips above.

For more info on vegetarian nutrition, take a look at the vegetarian diet pyramid at mayoclinic.com.