i want to get all my essential nutrients(minerals and vitamins) from a vegetarian diet, although!...?

Question

really want to make sure i dont overdose on any of the minerals and or vitamins as i know this might have adverse effects.

does anyone know of a good simple meal plan that will allow a perfect balance?

Answer 1

You can't possibly overdose on minerals or vitamins from eating fresh or cooked food. You'd explode before you could eat that much! It takes 10 cups of orange juice, or 14 cups of broccoli, EVERY DAY, to get the MINIMUM requirement of magnesium. You only have to worry about overdosing if you take supplements, and even then it's not very likely if you are reasonably sensible. Eat a variety of fresh fruits, veggies and grains and you'll be FINE.

Answer 2

It's impossible to overdose on nutrients from food.

It is possible to get too much fat soluable vitamins (A, D, E and K) by taking vitamins in pill form. It's not possible to overdose on water soluable vitamins (C and the B vitamins) because they go out in urine if you get more than necessary .

I wouldn't take mineral supplements such as Iron; it is possible to get too much iron.

As long as you eat a varied diet with vegetables, legumes, nuts, fruits, grains and dairy products you should be fine and there should be no need for vitamin or mineral pills.

Answer 3

Don't worry. You won't overdose. Your body eliminates what it doesn't need, typically. The exceptions aren't going to bother you. Be sure to get enough protein from soy, beans and other sources. That's typically the thing that's lacking in a vegetarian diet.

Answer 4

I would sugest you go to web sites like vegetarian society (www.vegsoc.org) and the vegetarian society QLD (australia) (www.vegsoc.org.au) where they have great meal plans also (adventist.org.au) Also check out Vegan Wolf they deal with vegetarian and vegan issues and sugestions (www.veganwolf.com)

This is a vegetarian food plan I got off the internet Good luck

Monday
Breakfast
½ cup low-sugar natural muesli
Fat-reduced fortified soy milk
1 tbs flax seed oil
1 kiwi fruit
1 red apple

Lunch
½ cup brown lentils
1 cup salad greens
1 cooked beetroot
10 walnut halves
30g goat cheese (or vegan cheese equivalent)
1 tsp balsamic vinegar
1 tbs olive oil

Snack
10 almonds
4 apricot halves

Dinner
Tofu stir fry
120g hard tofu
10 snow peas
1 cup broccoli
1 small carrot
1 tbs sesame oil
1 tbs soy sauce


Tuesday
Breakfast
120g salt-reduced baked beans
2 slices toasted grain bread
1 cup cooked English spinach
1 small grilled tomato

Lunch
1 cup miso soup
6 pieces sushi

Snack
1 soy latte
1 apple

Dinner
2 falafel rolls (made from dry mix, approx 5cm in diameter)
2 tbs hummus
120g tabouleh salad
150g fruit salad (non-tropical fruits)
2 tbs low-fat cottage cheese
1 tbs flax seed oil
2 tsp sunflower seeds


Wednesday
Breakfast
1 toasted wholegrain English muffin
1 tablespoon tahini spread
1 tomato
Fruit salad made with nectarine and papaya and served with 1 tbs flax seed oil

Lunch
Wholemeal lavash bread
Avocado
Capers
Grated carrot
Sliced beetroot
Alfalfa sprouts
1 tbs hummus

Snack
1 soy latte coffee
1 spicy fruit biscuit

Dinner
Piece of vegetarian lasagna (made with wholemeal pasta and low fat milk/soy)
Green salad with oil and vinegar dressing
1 apple


Thursday
Breakfast
½ cup sugar-reduced muesli
Soy low-fat fortified yoghurt
1 kiwi fruit
½ cup fresh berries

Lunch
1 cup cooked spinach and ricotta tortellini
½ cup pasta sauce
1 cup green salad with 3 slices red capsicum and 1 tbs oil and vinegar dressing

Snack
1 row dark chocolate
1 soy latte (fortified low-fat)

Dinner
2 regular-sized taco shells
1 cup refried canned beans (or home-made chilli beans made with 1 tbs olive oil, onion, chilli, garlic, tomatoes and kidney beans)
2 tbs low-fat cottage cheese
Shredded lettuce
Chopped tomato
Sliced cucumber


Friday
Breakfast
2 medium-sized wholemeal pancakes with 3 tbs low-fat natural yoghurt, 1 cup fresh berries and 1 tbs flaxseed oil

Lunch
Cellophane noodle salad made with:
100g cellophane noodles, 1 small grated carrot, chopped shallot, red chilli and red capsicum, coriander leaf, 30g chopped raw peanuts, ½ cup soy bean sprouts and a dressing made from fresh lime juice, 2 tsp sesame oil and 1 tbs fish sauce

Snack
Soy latte
1 row dark chocolate

Dinner
Home-made tofu burger with broccoli and sweetcorn
Tofu burger recipe:
150g tofu
2 tbs soy sauce
Juice of ½ lemon
1 tbs wholemeal flour
1 cup broccoli florets
1 cob sweetcorn
Boil 150g tofu cut into slices approx 1cm thick. Once the tofu rises to the top of the pan, remove it from the water and blot dry. Combine 2 tbs soy sauce with the juice of 1 lemon and 1 clove garlic and let the tofu sit in this marinade for approx 30 minutes. Dust with flour and shallow fry in the olive oil. Serve with steamed broccoli and sweetcorn.


Saturday
Breakfast
150g non-tropical fruit salad
2 tbs mixed seeds (sunflower, flaxseeds, pepitas)
½ cup low-fat natural yoghurt
1 tbs flaxseed oil

Lunch
2 sliced wholegrain bread toasted and served with 1 cup cooked mushrooms
2 tbs eggplant dip
1 tomato
1 cup salad greens with red capsicum

Snack
1 soy latte
1 oatmeal biscuit

Dinner
Pasta with chilli and rocket
1 cup wholemeal pasta with 2 cloves garlic and 1 red chilli, sauteed in 1 tbs olive oil.
Toss the pasta through the garlic and chilli, sprinkle through the juice of 1 lime, add 1 cup of rocket leaves, allow to wilt and serve with 2 tbs parmesan cheese and cracked black pepper.
Serve with a green salad


Sunday
Breakfast
1 soy latte
1 bran and fruit muffin
1 cup fresh cherries

Lunch
Bean and green salad
1 cup mixed bean salad
1 cup green salad leaves
5 olives
6 cherry tomatoes
2 tbs chopped shallots
1 tbs grated parmesan cheese
1 tbs flaxseed oil
1 tbs balsamic vinegar
1 mango

Snack
2 oatmeal biscuits
Herbal tea

Dinner
150g grilled lentil burger
2 tbs yoghurt dressing (made with low-fat natural yoghurt, grated cucumber, fresh chopped mint and crushed garlic)
Served with green salad and ¼ cup grated carrot.

10 raw almonds and 6 apricot halves