Vegetarian Nutrition HELP?
how can i get the nutrition that meats give you, without eating the meat? such as protein and biotin, as well as things like Iron and other essentials that only meat and dairy products give you.
i understand that having a diet that consists of no meat or dairy means your body lacks calcium iron and protein, which means you can get VERY sick from doing so.
is there supplements i can take for this? and what vegetables can provide me with the essentials that i need as well?
lactouse intollerent… >.<
so i cant have milk. but i do take calcium and Vitamin D supplements ;D
I think it’s a common misconception that you can only get these things from meat. Do some research before starting on this road, things like lettuce and spinach contain protein, many fruits and vegetables contain iron and calcium. Beans, legumes, nuts, and seeds are all great. Dropping meat isn’t that big of a deal, take a look at some vegan or raw vegan cookbooks. You can get everything you need from a vegetarian diet, provided you are eating enough of the different fruits, vegetables, etc. It’s an ability to find the balance, and try new foods. Just dropping meat, but still just eating crap does not make you healthy, and can definitely give you deficiencies. Now is a great time to learn more about what you are eating, and what you should be eating. Best of luck.
June 7th, 2010 at 3:57 pm
what i do is eat cheese and drink milk for the protein , and for the iron eat spinach
and i also take some vitamins you can find them at any local pharmacies
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June 7th, 2010 at 4:17 pm
Well hate to say it but nothing even comes close to the amount of protein that meat provides us with. THere are foods you can use to supplement the protein you would otherwise be getting from animal proteins but it will never be as much as you should optimally be getting.
I know this because I seriously considered going vegetarian/vegan and tried it for one week. Even though I supplemented with other protein-rich plant sources, I still didn’t have the same amount of energy and stamina that I did while eating animal proteins.
Make sure that you take a multivitamin and extra iron and calium supplements along with the following foods:
any kind of beans
lots of nuts
soy products(are known to mess with body hormones so be careful)
take protein powder in a shake if it gets to the point where you feel weak and know you aren’t getting enough. i always stress to people that becoming vegan is not only a life commitment but also a dangerous diet that may be detrimental to health if not done properly.
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June 7th, 2010 at 4:47 pm
I think it’s a common misconception that you can only get these things from meat. Do some research before starting on this road, things like lettuce and spinach contain protein, many fruits and vegetables contain iron and calcium. Beans, legumes, nuts, and seeds are all great. Dropping meat isn’t that big of a deal, take a look at some vegan or raw vegan cookbooks. You can get everything you need from a vegetarian diet, provided you are eating enough of the different fruits, vegetables, etc. It’s an ability to find the balance, and try new foods. Just dropping meat, but still just eating crap does not make you healthy, and can definitely give you deficiencies. Now is a great time to learn more about what you are eating, and what you should be eating. Best of luck.
References :
June 7th, 2010 at 5:02 pm
Everything except vitamin B12 can be found in veggies. But some of those nutrients are not as "available" to your body in plant form as from meat. So you must eat more of them. I’d suggest you take a good multivitamin in addition to eating lots of a variety of veggies.
References :
http://www.beyondveg.com/walsh-s/vitamin-b12/vegans-1.shtml
http://www.veganhealth.org/
June 7th, 2010 at 5:14 pm
some ideas I know of are eating quorn meat(which is meat substitute) and considering your lactose intolerance I’d advise you to drink soya milk since it contains protein. You could also include more nuts in your diet as these are high in protein.
I also think you should check out the following websites as these will help you to ensure you have a healthy diet
http://www.mookychick.co.uk/body/vegetarian/
http://www.nhs.uk/livewell/vegetarianhealth/pages/goingvegetarian.aspx
http://www.vegsoc.org/
I wish you the best with the vegitarian diet as I know it can be a large change. Personally I can’t champion it as I’ve gone back to being an omnivore.
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June 7th, 2010 at 5:59 pm
Legumes (beans, peanuts, peas), whole grains like quinoa, whole wheat products, eggs (if you eat them) are major sources of protein in a vegetarian diet but even veggies have some protein.
There’s a common misconception that vegetarians and vegans easily get deficient in protein, but it is surprisingly easy to fill and even generously exceed this requirement even without any meat, dairy or other animal-based proteins. Good sources of iron includes Chick peas, bran flakes, spinach, vegetarian baked beans, lentils, and many other food items. Calcium can be obtained from collard greens and other leafy greens, broccoli, calcium fortified OJ and cereals etc.
Vitamin D comes from the sun..all you need is 10 minutes outside a day.
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June 7th, 2010 at 6:37 pm
First of all, there are no "essentials that only meat and dairy products give you." Secondly you don’t "understand that having a diet that consists of no meat or dairy means your body lacks calcium iron and protein" because that’s blatently not true.
What can you do to get the right nutrients? Eat food. Eat lots of fruits and vegetables. Eat beans, nuts, seeds, etc. Eat whole grains and wild rices. Avoid white flour, white rice and white sugar as much as possible. Limit processed foods.
Protein is in every food you eat, except sugar and oil, and in a first world country it’s virtually unheard of to suffer from protein deficiency. Most people eat 2 to three times as much as they need (multiply your weight by 0.35 and you’ll see how many grams you need.) Calcium is not only in dairy but in green veggies, white beans, seeds and more. A spoonful of sesame seeds has almost as much calcium as a glass of milk. Biotin is in vegetables. Iron is in green veggies, beans, nuts, seeds and molassess. Anemia rates are no different for vegetarians then omnivores (women in both groups have problems with iron)
Eat at least 5 colors of fruits and veggies a day (different colors tend to had different nutrients). Eat good healthy foods. And you’re good.
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June 7th, 2010 at 6:56 pm
There is nothing in meat that plants can’t give you. Here are some examples of thing people commonly think vegetarians lack.
Protein:
Beans, nuts, and legumes have plenty of protein but contrary to the hypes you don’t need a lot of it. Small portions each day are sufficient. The body naturally produces protein from non-essential amino acids. The essential amino acids are derived from food and consist of the following.
* Histidine-beans and seeds
* Isoleucine- spinach and alfalfa
* Leucine- soy and seaweed
* Lysine- soy and watercress nuts
* Methionine- fresh fruits and vegetables
* Phenylalanine- amaranth leaves, spinach, and tofu
* Threonine- soy, watercress nuts, spinach, spirulina
* Tryptophan- seeds, sesame flour, spinach, soy, and sea weed
* Valine- turnips, spinach, sea weed, cottage cheese
Calcium:
* Tofu
* Rhubarb
* Collard greens
* Spinach
* Turnip greens
* Okra
* White beans
* Baked beans
* Broccoli
* Peas
* Brussel sprouts
* Sesame seeds
* Almonds
Iron:
* beans, including kidney, lima, navy, black, pinto, soy beans, and lentils
* iron fortified whole grains, including cereals, breads, rice, and pasta
* greens, including collard greens, kale, mustard greens, spinach, and turnip greens
* tofu
* vegetables, including broccoli, swiss chard, asparagus, parsley, watercress, brussel sprouts
B12:
* Seaweed
*Spirulina
*Algae
*Root Veggies
*Fermented soya products
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June 7th, 2010 at 7:13 pm
You don’t understand. Humans do not need meat and dairy, so we do not need to find a replacement for them in our diet.
FYI, you are supposed to be lactose intolerant, you are a mammal. All mammals past the mother’s milk feeding stage become naturally lactose intolerant because you never need your mother’s milk ever again in your entire life, therefore your body shuts down that ability.
Where does your meat get it’s protein from?
Look in a nutritional almanac to find lists of foods that contain specific nutrients and vitamins etc.
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June 7th, 2010 at 7:18 pm
One cup of dry beans has as much protein as a 3-ounce piece of salmon, or three eggs!
References :
http://chrissyfitness.blogspot.com/2010/03/protein-in-beans.html