New to vegetarian?!
New to vegetarian?
I am new to vegetarian I was wondering does any one have any tips?What are some good foods that have all the things seen I stopped eating meat( like vitamin c,e,d).I'm a 17 years old.Any thing else u think I need.maybe some websites
Additional Details2 months ago
maybe some good books to read also.
Answers:
2 months ago
maybe some good books to read also.
if you follow vegetarian diets, probably you can get all the nutrients. However, you must be careful to eat a wide variety of foods to meet your nutritional needs. Nutrients vegetarians may need to focus on include protein, calcium, iron, zinc, vitamin B12, fats etc.
* Protein
Legumes: beans and nuts
Grains: rice, corn, whole wheat breads and pastas
* Calcium
Broccoli, kale, collard greens and fortified juices
* Iron
Chickpeas (garbanzo beans), spinach and pinto beans
* Vitamin B12
Fortified foods or supplements
* Zinc
dried seaweed, pumpkin, sesame & sunflower seeds,
pine nuts, whole grains, wholemeal bread, brown rice,
lentils, almonds, wheat germ and oats
further information, please refer the food guide for vegetarians and the tips for meal planning recommended by ADA http://www.eatright.org/cps/rde/xchg/ada...
http://www.kidzworld.com/article/3002-be...
hope this helps.
peta2.com here's the link:http://www.peta2.com/index.aspx...
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,also eggs and milk) 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.
vegsource.com has a lot of info as well as support boards and lots of links.
make sure you eat enough protien!!!!
For milk, try rice dream, subsitutes for cheese wont win any awards, though. gimme lean is a beef subsitute. morning star farms has some great stuff. pasta, wild salmon is good if you still eat fish. e-mail me if you want. -question001
http://www.flex.com/~jai/articles/hinmea... << you will fee good about your decision of being vege.