What should i eat as a vegetarian?!
What should i eat as a vegetarian?
What should I eat as a vegetarian to guarantee that I get all the vitamins and nutrients that I require? please if u answered it would be great if you could give me examples about kinds of food that any vegetarian person needs especially me because i'm beeing vegetarian for thirteen years and i'm just twenty! a girl in my age needs a lot of vitamins and i'm not getting enough because i can't eat meat at all, i wanna have a strong and a healthy body like other girls in my age, i will be thankful if anybody could help me and give me a useful answer to my question, thanks. lilly
Answers:
I think you need a more expert answer than you'll get on here (especially as you'll get loads of different opinions on here anyway).
Go to the Vegetarian Society website - everything you could possibly need to know about vegetarian nutrition, and more! Well done for getting started on your vegetarianism at the age of 7 too!
Source(s):
http://www.vegsoc.org/
You should take multivitamins to ensure you get everything.
vegweb.com is a good resource. seriously look stuff on the net or get a book because no one on here's going to give you that much needed info.
I am a vegetarian and I don't take any vitamins. I eat "fake meat" like schneider's oh naturel or st. yves. I think bocca is another one, but I can't get that here. My favourite is oh naturel chick'n nuggets. Most veggie meats have more nutrients than regular meat since they are for non-meat-eaters. This is what I was told and I did a couple comparisons and it looks like it is true. For iron, you could also eat almonds. Green leafy vegetables are also good for nutrients (I think iron). Peanut butter is also good for protein, and beans. I can't think of anything else off hand, but you could see a dietician or pick up some pamphlets about different vitamins. They usually give you several options for getting the vitamins. If you are concerned about your nutrients, you should get tested regularly for deficiencies, just in case. That way you can keep on top of it. Good luck.
Like anyone else, you should be sure to eat lots of fruits and vegetables. A big variety is best (don't only eat apples and carrots, for example). Fruits and vegetables will give you energy, plus they provide antioxidants that can prevent disease and illness.
You'll want to be sure to get enough protein in your system, too. If you eat dairy products, things like eggs and cheese will give you protein. You can also get protein from eating fake meat. My favorite brands are Boca, Morningstar Farms, and Gardenburger. Nuts are also good for you and are full of protein. They are also very fatty though, so eat nuts in moderation. Legumes (beans and lentils) will also give your body the protein it needs.
Since you're only twenty years old, and since you're female, make sure you're getting enough calcium. This will prevent you from getting bone diseases later on in life. Dairy products (cheese, yogurt, cottage cheese, milk [or soy milk], even ice cream) will give you lots of calcium. I try to supplement my diet with a calcium pill every day, too. Regular multivitamins often give you only a small percentage of the calcium you need, so you should probably take a calcium pill in addition to your multivitamin.
Make sure you're eating a variety of healthy foods. There are so many things you can eat- just because you're a vegetarian doesn't mean your food has to be boring or the same thing every day. Here are some of my favorite meals: pasta with traditional Ragu sauce; homemade burritos; white rice with refried beans, cheese, and lettuce on top; Boboli pizza crust topped with my favorite toppings (vegetarian bacon, pineapple, broccoli, alfalfa sprouts, onions, etc.); homemade tacos (using fake meat); salads (you can add extra toppings like crushed walnuts for flavor); brown rice or a baked potato topped with vegetables and curry (green beans with curry over brown rice is one of my favorite meals ever); stir-fried vegetables (you can add tofu if you'd like); cheese lasagna; meatless burgers; nachos (with cheese, onions, fake meat, salsa, etc); spaghetti; soups; etc. I try to make different meals all the time just to make things interesting. There really is no limit to the foods you can use to make healthy (and tasty) meals.
In addition to eating healthy, you can take a multivitamin just to supplement your diet.
Finally, get enough exercise. You can join a gym, walk a dog (or just go on walks by yourself or with friends), do work out videos at home, join a dance/aerobics/yoga class, swim, etc. This will help you build muscle and prevent disease.