Choosing to become vegetarian...what is healthiest way to do that? Sources of protein aside from meat ?

Question

I was made aware of and recently watched a video online (Meet Your Meat) about how animals are treated that are in preparation for the meat, eggs, milk that is provided in grocery stores.

Viewing the cruel manner that animals are treated is so cruel, sad and disrespectful of life...making choice to be vegeterian.

What are other healthy sources of protein aside from meat ?

Looking for basics to start.

Thanks.

.

Thanks for start of info. I won't eat fish either. Life is life and any ' flesh ' source that is readily available in markets I would think would have been mass produced. Raised in crowded conditions...life taken with as much thought as cutting grain or tomatos. I don't care to eat anything that had organs, felt life etc. I'm not an ' extremist ' . . . simply don't like when people or animals are hurt...especially thoughtlessly or intentionally.

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

As has already been said nuts and pulses (beans, lentils etc...) are very high in protein. You also need to make sure you have sources of iron such as spinach or red lentils. If you are careful you should be able to find free range eggs and milk, that are far less cruel towards animals, and help to ensure you get everything you need.

And if your desperate you can get all the amino acids you need from beans on toast. (but eat some other stuff as well)

Answer 3

The Standard American Diet is centered around meat and animal products. Most Americans acually eat too much protein because of this. Not only is it too much, but it is also hard for our bodies to digest various meats and animal prodcuts...it places a lot of strain on our bodies. If you are a vegetarian, you will probably end up eating the *correct* amount of protein.
As long as you eat a variety of beans, legumes, fruit and veggies, you will have all the protein you need. It will also be easier for your body to process that kind of protein.
Good luck!

Answer 4

Beans, blackeyed peas, for example are an excellent source of protein, as are various nuts - although nuts have more fat than beans.

Any of your hard beans, pinto beans, blackeye peas and the like are the best place to look.

Tuna is a great source of protein, low in fat and avoids some the the cruelty that cattle and chicken go through.

Answer 5

Not a vegan but I know tofu is a great source of protein. Also, anything soy.

Answer 6

tempeh is really good. especially if you grill it a little and put it in a sandwich.

if you want to eat dairy and eggs, go to a place like Whole Foods or any natural store that is likely to carry free range products.

Answer 7

This is a current newsletter article that should help you.
http://www.drmcdougall.com/misc/2007nl/apr/dairy.htm