I've recently gone on the Vegan diet and...?

Question

I need to start eating more that whole grain bread and fruit :]

Do you know any reliable websites or any tips?

I need to know how much protein I should have per day, certain vitamins, etc.

If it makes any difference I'm 14 and hypoglycemic :]

Thank you.

Answer 1

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) 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.

Answer 2

There are many grains you can eat. Brown rice, quinoa, whole wheat pasta. You also need to include lots of veggies , legumes, nuts etc. Being hypoglycemic, you should eat several times a day to avoid spikes in blood sugar.

Answer 3

Just gona give the protein thing since i dont know the rest...should be in the regions of 47-60g per day...
go to this link to calculate how much for your age and weight.

Answer 4

I'm neither vegetarian nor vegan.. but as a wannabe chef I have plenty of bookmarks ;)
My favorites are The PPK and Veggie Venture blog

Answer 5

Check out: www.goveg.com

But also! Talk to your doctor. Does he know you are taking this step? If you are hypoglycemic you should talk to your doctor about most diet changes, especially one as drasitc as this. You should also talk to him if you ever consider fasting, etc. If you already have low blood-sugar you can really put your body under stress by changing your diet.

Answer 6

My advise is eat a variety of food and vary your veggies.
Go to www.mypyramid.gov
it is a good website to the answers for your questions.

GOOD LUCK WITH YOUR DIET

Answer 7

Welldone, that's great!
I recommend the Post Punk Kitchen with all my heart!
Come in the forums and say hello!

Answer 8

Here you go... this website will answer all:
http://www.garynull.com

Answer 9

http://www.peta.org/accidentallyVegan/default.asp
http://www.bryannaclarkgrogan.com/page/page/657466.htm
http://www.vegcooking.com/transition.asp
http://www.veganstore.com/index.html
http://www.pcrm.org/health/veginfo/vsk/

I hope you find these websites helpful!!!