Anyone frutarian or vegan or lacto vegan??!
Anyone frutarian or vegan or lacto vegan??
tell me how u become so ????
Answers:
Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day
Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.
To become vegan, you have to make sure you are a fan of tofu, beans, soy dairy products, and nuts and seeds.
Make sure you eat plenty of them, along with fruits and vegetables and grains.
You just don't eat any products made of or derived from animals. This includes all meat products, honey, eggs, dairy products, and yeast.
Good luck!
ok well i studied nutrition a while ago... and i was an lacto-vegetarian.........for brekkie id have a whole-grain cereal with fruit and fortified vitamins and minerals, for lunch i would have a multi-grain sandwich with lettuce, tomato, alfalfa, etc... and some low-fat cheese, and dinner id have the same, and a big bowl of vegies, with low-fat yogurt and nuts for dessert. A lacto-vegetarian is somebody who does not eat meat, fish, poulty or eggs, but eats products that come from animals....eg milk from a cow....low-fat cheese, yogurt, and skim milk. An lacto-ova-vegetarian does the same thing but also eats eggs from chickens etc, and a vegan is a "pure" or strict vegetarian and they do not eat meat, fish, poultry, seafood, or any product from an animal eg milk, cheese, yogurt,........so they only eat grains, vegies, fruits, nuts etc.......if u are going to become vegan it is also good to take certain vitamin supplements like protein, iron, zinc......nutrients that you would recieve from meat, fish etc......so that you do not suffer from deficiencies and that your body is properly nourished.......
You dont have to like tofu. You can be soya intollerant and still be vegan.
When I became vegetarian, I went cold turkey (no pun intended) as I did when I went vegan.
In fact when I was planning on going vegan, I can remember I was going to have 'one last egg'. I cracked it open into the pan and it came out black and green - completely rotten.
That helped.
Check out these websites, they might help you out.
go to peta.com this is the reason i became vegan. they have food guides and recipes for vegans.