^^^^i want to go vege. but am worried about nutrients help with advise??????

Question

i don't know where to start i want to do this for health reasons so my diet also needs to be low fat , and a lot of the stuff i see is not .recipes and advice appreciated.

Answer 1

In India (which is right next to my country) there are a lot of vegetarians so there's a lot of healthy and low fat vegetarian recipies. You could go on to google and type in Indian vegetarian recipies. What I do is take any sort of vegetables I want and put ginger, garlic, coriander, onions, peppers(optional) and salt and boil it in water for 6 minutes. I find that this works for all sorts of vegetables(except for tomatoes). You should try eating vegetables cooked this way with lentils and rice.

Answer 2

People often worry about protein on a veg. diet, but you have plenty of protein sources, including nuts, beans, lentils, and soy products (soy milk, tofu, veggie burgers, etc.)

For calcium, brocoli and almonds are 2 plant sources with calcium. For iron, cereals and pastas have iron added to them, peanut butter, raisens, brocoli and greens also have a good amount of iron.

In reality, the only nutrient that is not available in veg diet (and this is only for the most strict vegetarian - a vegan, with no dairy or eggs) is vitamin B12. You can buy Red Star Nutritional Yeast to get this nutrient, and use it in recipes or sprinkle it on your food.

As for the fat issue, you need fat in your diet. There are different types of fats. The fat found in meat and fried foods is mostly saturated, which is very unhealthy. A vegetarian diet has mostly healthy fats though. Monounsaturated are very healthy for your heart, and they are found in high amounts in nuts, olive and canola oil, avocado, and olives. You don't want to go overboard of course, but don't be afraid of fat. It is good for you. Fat is a component of of your cell membranes, it is a part of the reaction that takes place in your eye that makes you see. Fat is important, just like protein and carbohydrates. You just have to make healthy food choices, and you are well on your way with a veg diet.

Answer 3

My question for YOU: If you are concerned about your health, why go to a diet regimen that requires you to take supplements (vitamins, protein shakes, etc.) to be complete?

Don't get rid of meat. Protein is essential for your health, and is most simply had in the form of fish, chicken, eggs, red meat and milk.

I recommend that you watch HOW these things are prepared (none of that deep fat frying, now!), rather than the food item.

Besides, regular people find vegetarians tiresome ("No, we can't go to La Palais, they don't have vegetarian stuff for her."). Worse than that, there may come a day when you decide to modify your vegetarian diet and include a little fish, or something, and you will get a lot of smug smirks.

Answer 4

you definitely ned to read up alot on the topic. Usually for most nutrients, there are vegetables and fruits substitutes. But for some vitamins and nutrients, they can only be found in meat products. So you would need to pick up some pills as supplements. not going completely vegan can be a good start. Take milk and eggs with the rest of your vege and fruits.

Answer 5

I'm not sure if you mean vegan or vegetarian, but either way I'll try to help you out. I'd suggest taking vitamin pills, just to make sure you're getting everything you need in your diet. Foods like beans and tofu are great for protein, and one of my favorite kinds of vegetarian food is Morning Star Griller Prime burgers. I also love their fake chicken and beef strips (which are completely vegan and available at most supermarkets in the frozen foods isle). The "chicken" and "beef" can be used in any recipe that you'd use the real thing in, and they taste really good too! Also, you can check out PETA and goveg.com for more info and recipes. Good luck!

Answer 6

Heather RD is correct,

Except for B12, the only vegetable that has B12 is Kelp, its high in B12. Vitamins comes from Fruit! We have been lied to just like the guy above me said. Meat is lacking in all kinds of levels!

Why are they telling vegetarians to take vitamin supplyments if they don't eat meat? If the vitamins comes from Fruit and Vegetables? Shouldn't meat eaters take more vitamins? Yes.

Meat eaters also need more fiber, Vegetarians get alot of fiber. Meat lacks fiber. They spend alot of money to feed the animals grain and give it water. The end product is what? No fiber? waste of money. Eat the grain, leave the meat alone.

You just have to know how to substitute what you was getting in meat. Protien is in alot of vegatables. Potatoes is high in protein, also soy. If you drink soymilk, I believe most include B12 in it already. Silk is delious and has B12. Eat Veggy Burgers, the have alot of varity, Chick burgers taste just like chicken I am not missing a thing. I loved the taste of chicken when I was a meat eater, now I don't feel sad about taken an animals life so I can live. I just eat the "chick veggy burgers".

Learn to make different vegatarian dishes. Soups, Salad, Rice and Beans with some "meat substitute" is great for starters. Lunch, have peanut butter and jelly, high in protien. Calcium- isn't it added in milk anyways? If you learn the process of milk and what they put in it. You won't want to eat it. I loved milk, but as soon as I learned. I don't and won't drink it. I feel like I am eating a dirty food. Because it is dirty! Unless its organic, its better. But the idea of the baby cafe being riped from its mother, just so I can drink its milk that was meant for the baby cafe in the first place is too sad. Soy milk taste better anyways, try Vanilla to start. Broccolli is very high in calcium.

Last the egg, its almost 80% Collesteral! You can find protein somewhere else. How much protein do we need anyways? Vegetarians are not starved. We eat and get full, but unlike meat eaters we usually don't feel like we want to throw up afterwards. I get full and I feel great, as before, I would feel guilty. The foods I eat now, has so much fiber, i get filled up faster and I get all the vitamins I need.

Do the best you can, don't jump in the deep end until you learn to swim. But you still have to bring your bathing suit if your gonna learn and go in the water.

If your out and about. Burger king has a delious Veggie Burger. $2.50, from Morning Star. Fills you up good too. So, there is really no excuse to eat meat unless you really want to. Which is fine, but sad.

Answer 7

Balance your carbs, fats and protiens....protiens are your hard to manage items...legumes(beans) etc are high in protien so is peanut butter....even though nuts are high in fat it is good fat if they have not been roasted in oil. Raw nuts are best. Vegetable oil is ok, olive oil is better. I use a lot of soy product in our diet. We do eat eggs as that is a great protien source, but we don't eat other meats. It is also important that you get Essential Fatty Acids and Vitamins. Clean fresh water.

Answer 8

you could do it if you really want to but, if you do you should eat NO meat at all if you want to be healthy i am a vegan and i constantly read on this type of stuff....when someone tells you to stick with eggs and dairy or w/e other type of nasty food you shouldnt believe it at all...as a matter of fact you should visit peta.com and peta2.com....see if that helps you any with becoming a vegetarian. i hope it does and you should not only do this for your sake...do it also for the animals sake.

Answer 9

http://www.garynull.com
The perfect protein is in the egg. Closest to that, providing all your 9 essential amino acids is beans(the darker the better) grains(real rice not the american processed fake stuff) and dark leafy greens.
Meat comes short believe it or not. We've been lied to all our lives.

Answer 10

if you do go veggie, stick to eggs and soy protien (several forms) its difficult otherwise