Who do you be a vegetarian and do it the healthy way?!
Who do you be a vegetarian and do it the healthy way?
I recently decided to become a vegetarian.. and I know meat has alot of protein and amino acids. How do i balance everything so I stay healthy about it, I know if its done wrong I can become very sick.
Additional Details4 weeks ago
Thats supposed to say How. Not Who
Answers:
4 weeks ago
Thats supposed to say How. Not Who
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.
OK, make sure you eat lots on iron and protein, eat legumes and beans, especially lentils. Spinach and broccoli rob has tons of iron. Salmon is a great food for protein and eggs are good too. You should really consult a doctor and get some vitamins or something.
Eat tofu and "fake" meats, like veggie dogs, they have TONS of iron and protein! Ask someone at Wal-Mart and they'll tell you where, because they're hard to find, but in the frozen breakfast food section
eat nuts and rice and stuff with lots of protein. oh yea and beans
Legumes (beans, peas, peanuts) COMBINED with grain (seed products; wheat, corn, quinona, rye, oats, etc.) have all the amino acids that make up protein. Also any combination of 3 kinds of beans have the correct balance. Be sure to eat plenty of green, leafy vegetables for the iron and vitamins. Also be sure to include fresh fruits. Sweeten with honey. Milk and egg are sources of protein, and are allowed in the ovo-lacto-vegetarian diet.
Also, quinona by itself is high in protein, balanced with (good) carbs.
You can eat a healthy and varied diet without meat, full of tastes and flavors. Look for cookbooks that have lots of vegetable receipes. Chinese cookery uses a lot of vegetables. Both Jewish and Middle Eastern cuisines have good variety, and I also have some interesting African cookbooks. There's a whole world of good vegetarian eating to choose from. Enjoy!