We get a balanced diet the same way as anyone else... eat a variety of foods. Some people who eat meat believe their diet is *balanced* without ever putting in effort. Not true.
Here is a link to the Vegan Food Pyramid to give you an idea of an optimal diet.
http://www.vegsource.com/food_groups.htm
Now here is a bit about the myth of protein. Many people are getting far too much, thus causing great health problems.
http://www.pcrm.org/health/veginfo/vsk/protein_myth.html
Here is some info about calcium. It, like protein, is found in a wide variety of fruits, grains etc.. After explaining a bit about calcium, it gives you a list of foods and how much they contain.
http://www.pcrm.org/health/veginfo/vsk/calcium.html
If you scroll down this link, you will find vegetarian sources of protein.
http://www.vegparadise.com/protein.html
Any diet is healthy or unhealthy depending on how you eat. You don't have to make sure you are following all vegetarian information step-by-step, but being well-informed helps you make informed choices.
:)
2007-02-07 23:15:36
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answer #1
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answered by Squirtle 6
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Eat a balanced diet, with a wide variety of foods.
Protein is an issue. Most foods have some protein. Cheese, eggs and other dairy products have lots of protein. You can also get complete protein from combinations like rice and beans or rice and corn.
B-12 is probably a bigger issue. The only natural source comes from animal products. You can get it from dairy and egg products. I get much of mine from a fortified cereal, which is a good way to get a lot of nutrients if you are concerned.
Iron is also an issue. Raisins, beans, wheat bread, peas, potatos and oatmeal are all good sources of iron.
If you want healthy sources of fat other than egg or dairy products, use olive oil or nuts to add flavor to foods.
Eat lots of fruit and vegetables, as they are high in many nutrients.
2007-02-08 06:24:49
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answer #2
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answered by Anonymous
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We get enough nutrients by eating a variety of foods.
Since we need only 4-9% of our caloric intake from protein, and since all foods have protein (yes all, even fruit), there is no need to worry about whether we get enough protein. We do. Even if all we ate was broccoli all day long, we'd be eating enough protein, albeit incomplete protein. However, most of us eat more than just broccoli, so really, protein intake is fine and healthy.
I take a multivitamin, but that's recommended for all, veg'an or not.
2007-02-08 04:01:39
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answer #3
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answered by Dolores G. Llamas 6
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I eat a range of food. Its a perfectly natural and easy thing to do and required no specific knowledge of food.
If someone has a problem getting a balanced veggie diet then i suggest they would have the same problem gertting a balanced meat diet. The meat-eating population are hardly a shining example of healthy humans, are they ?
I never understand the meat-eaters issue with this.
There is no need for suppliments or pills. Just eat a range of fruit, veg, cereals, nuts etc and you'll be fine.
2007-02-08 03:46:15
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answer #4
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answered by Michael H 7
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The nutrient that a vegetarian is most likely to miss out on is B complex vitamins. Brewer's yeast and yeast extract products like Promite, Marmite and Vegemite all contain it. Also, the haem iron in red meat is more easily absorbed by your body than the iron in green vegetables, so a vegetarian should eat plenty of greens or cook in iron pots. Meat contains more protein than vegetables, so vegetarian food should be more bulky. When I lived with a vegetarian family for several weeks, I noticed that the volume of their food was much greater than I was used to, but you didn't feel bloated.
2007-02-07 18:16:00
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answer #5
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answered by zee_prime 6
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lol, eat chicken when no one's looking, ha ha.
I am a vegetarian _when I remember_. I order what my boss and coworkers order. A social meat-eater.
Seriously, vegans can't do this, but here's what I do. dairy and eggs contain all the animal protein and B-complex you'd need. Cucumbers are high in calcium. So bulk up your food. Have some yogurt. Ice cream. Mixed nuts.
2007-02-07 18:59:56
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answer #6
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answered by Dr. Lee 2
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you're actually not eating adequate energy, eco-friendly vegetables, calcium or protein. I additionally do not see the place you're getting adequate healthful fat, or needed fatty acids. My day grew to become into extra like: B: Oatmeal with rice milk, strawberries, cashews, floor flax L: Chickpea cutlet sandwich on finished grain bread with cranberry sauce, eco-friendly salad Snack: finished wheat crackers with peanut butter, apple D: BBQ Tofu, roasted potatoes, broccoli and that i've got have been given gastritis and have not been able to consume nicely recently. you have have been given no excuse to not consume extra sensible!
2016-09-28 14:19:57
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answer #7
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answered by lieser 4
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Don't worry - your body is more clever than you give it credit for, and it will learn to metabolize your vegetarian diet into the required vitamins, minerals and proteins - if it's healthy to start with.
2007-02-08 00:38:00
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answer #8
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answered by Vivagaribaldi 5
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Yes, I do eat protein everyday. Protein from some vegetables, beans, cheese, milk and eggs.
2007-02-07 18:13:37
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answer #9
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answered by FaceFullofFashion 6
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I use hair vitamins for my son who will not eat meat but he does eat cheese & drinks milk. Lots of soy & pasta
2007-02-07 18:16:28
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answer #10
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answered by Barbara 4
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