how can i make sure not to become mal nutritioned when i am a vegan?

Question

what kind of foods should i be sure to eat so i dont become sick? what type of vitamins? also i am trying to lose weight, is there any thing vegan that would help?

i dont care if you think i should eat meat, that wasnt my question, and you telling me to isnt going to change anything

Answer 1

As far as weight loss, I had no issue there. I had baby weight from 2 babies and when I become vegan, the pounds flew off. The same for my husband at the time. Obviously, he didn't have baby-weight, just lazy weight ;) As with any diet, whether meat based or veg based, the biggest priority is eating a well-rounded selection of food. You can't live off of tofu and in fact too much soy can have negative effects, as with too much of anything. Make sure you are getting large helpings of fresh food everyday. And different kinds, not just iceberg lettuce.
Also, I would take the time to find a physician that specializes in holistic health or at least is open to and knowledgeable about the vegan/vegetarian lifestyle. That way if you experience any symptoms of deficiency, he/she can advise correctly and not just tell you to eat a steak.
Also lots of water. Filtered or purified, if possible. Not tap and definitely not distilled. Distilled water is leached of all its vital minerals for use in humidifiers and such. It is not for drinking. ~Best of Luck

Answer 2

Take vitamins and try a lot of exotic fruit and vegetables. You have to get your vitamins from other places and you'll end up eating more to get the same amount of nutrients as a omnivore. Losing weight is hard to do wether you are a vegan or not, but it makes it especially harder because you want to do this the vegan way. You'll need more energy and muscle which is easily supplied by meat, so you'll have to do research on alternative foods to help you lose weight and excersice efficiently enough to stay a vegan and lose weight without becoming mal noursished.

Find vegetables/fruits that are high in protein and carbs.

Answer 3

Make sure you take in plenty of protein, eat plenty of nuts and also try to find foods that have added vitamin B12 as this mainly occurrs natrually in meat & dairy products.

B12 is important for healthy nerves and to prevent aneamia.

Answer 4

nuts-zinc,fat,protein
broccoli(and other dark green leafy vegetables)-calcium
beans-iron,protein,fiber
whole grain breads-iron,protein
spinach-iron
variety of fruits-vitamin c,beta carotene,etc

basically just stay away from processed foods and eat only unprocessed foods.

for weight loss
eat five to six small meals a day-it helps meatabloism and protein absorption,and you are less likely to over eat
work out-do some cardio;run,walk whatever,just try to stay active
vegetables and fruits-they are very low in calories so it is easy to cut back on calories,less calories=weight loss,but eat at least like 1400-1500 calories a day.
don't skip breakfast,here is what I like to eat
b.fast=fruit and veggie smoothie and a slice of toast( wheat bread)
snack=nuts(almonds,sunflower seeds,cashews,any type of nuts)
lunch=beans and rice
snack=raw veggies or fruit
dinner=I'm leanient with my dinner,I eat whatever I cook but I still try to make it healthy

Answer 5

Everything suggested so far sounds good (except for the unethically yielded fatty animal carcasses). I always try to eat at least one banana, one carrot and a handful of [raw] sunflower seeds each day. Oh yeah, and a glass of orange juice.
I highly recommend 'quinoa'- it contains all eight essential amino acids making it a complete protein!!!

Answer 6

wide variety of fruits, veggies (including leafy greens), and grain products every day.

I'd recommend a calcium, zinc, and iron supplement for sure, and folic acid if you're trying or may become pregnant. A combo multiivitamin-mineral supplement wouldnt' be a bad idea.

Answer 7

I really suggest you get a book. Anything that is not from an animal is vegan friendly.

Answer 8

I have a friend who is a vegan and is extremely undernurished. I don't understand how you people think it can be good for you. Veganism should be classified as a metal disorder, and an eating disorder.

Answer 9

Learn the difference between biology and a socio-political agenda.

.

Answer 10

Wheeeere's the Beef?
Beef is so good for you. So is chicken and pork and fish. Plus it supports the farmers who raise it.