Vegetarian Measurement Question?

Question

I would like to go Veg and I have been reading ALOT of articles......my question is this. When we are talking about protein, Iron, Vit B12 and "they" are saying.....beans, lentils, nuts, bakes potatos, dried fruit, collard greens, brocolli....as a more natural substitutes....where can I get information on HOW MUCH of (say broccolli) to eat to get a daily reccommended intake. What is daily intake of protein? iron? Vit B12? and how much spinach would someone have to consume to give them the reccommended daily intake of iron? Thanks so much in advance for your help!!

See...Im getting the impression that there is no "exact" answer to my question. I dont think I have a huge appetite now - so I would want to focus on the important things to intake. I was anemic before.....(poor dieting when I was younger) and I dont want to go down that path again. Would like to eat the foods that are most important for my body.

Answer 1

These should be more specific.
http://www.veganhealth.org/sh
http://www.veganhealth.org/articles/everyvegan/
http://www.veganhealth.org/articles/protein
http://www.veganhealth.org/articles/iron

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If you want to become a lacto-ovo vegetarian, the transition should be quite simple. Almost all meats have widely available commercial replacements. All that you have to do is replace any flesh in your diet (beef, pork, poultry, seafood) with meat analogs or just leave it out altogether.

You should keep in mind that a journey such as this can be quite short but should just be the beginning of a longer one to a plant-based diet with no animal products. This is because of the reality of factory farming in which animals that are kept alive to produce milk, eggs, etc suffer much more and longer than animals that are raised to a certain weight and then slaughtered.http://www.veganoutreach.org/whyvegan/
http://meat.org
Some people use the word "vegan" in reference to this idea, but be aware that applying that label to yourself should always come with the inclusion of wise activism and advocacy.http://www.veganoutreach.org/advocacy/index.html
Two extremely important examples of this are that you should never speak to someone about vegetarianism/veganism without their consent and genuine interest or as a comment on what they are eating AND your dietary beliefs should never be used as an introduction or explanation of who you are as a person. Veg*ism should be something that comes up AFTER people get to know you and they offer you a situation that makes it confusing to withhold the information/discussion. Also, if you are presented something that you choose not to eat or you are
ordering food/eating together somewhere/picking the best place to eat.

When you you hold off on the subject until it's necessary and then act like it isn't a big deal at all, people are usually surprised and WAY more interested and curious than if you were to bring it up when someone's eating or just using it as a conversation starter.

A responsible vegan ALWAYS studies the subject of their own health and how to keep their body completely provided for in every sense. http://www.veganhealth.org/sh
To neglect their body is to define a plant-based diet as unhealthy and is the opposite of helping the animals.

Just to clear things up, the vegetarian/vegan diet is not composed of salads, vegetables, fruit and fake meat. Fruits and vegetables are always important but they DO NOT make up the largest portion of any healthy diet.
A balanced plant-based diet includes grains(breads, pasta, rice,cereal), legumes(soy, beans, peas, lentils), fruit and vegetables.
http://www.pcrm.org/health/veginfo/vsk/food_groups.html
http://www.peta.org/accidentallyVegan/
http://www.veganoutreach.org/whyvegan/eating.html
Being vegan can be an art, one whose challenge is to take things that involve the suffering of the innocent and change them into something free of cruelty.

A vegan woman can create an ENTIRELY NEW,HEALTHY HUMAN BEING INSIDE OF HER. Many of these children stay vegan and grow up to be perfectly healthy adults. So just keep yourself educated about what you eat and don't let anyone tell you that a veg diet is lacking anything essential.

Technically the term "vegetarian" does imply that you don't consume anything that comes from the body of an animal that requires killing it. Many ingredients such as gelatin and glycerin are found in many candies, Fig-Newtons, and many of other foods as well as rennet found in many cheeses.
http://www.happycow.net/health-animal-ingredients.html
The best thing to remember is to take your time so that for example: when you are comfortable not eating beef and pork you can then give up chicken when you are sure you can make the commitment permanently.
Depending on your age or reliance on parents or regional options, it may not be best to give yourself a label. The important thing is to do your best to make progress and be committed to your compassion towards animals. Never put your focus onto what you or other people use to describe yourself.

If you meet someone that talks down to people for eating meat, dairy, etc or to you because they think they are "more veg" than you, laugh in their face and tell them they are a disgrace to the entire philosophy. People like this only hurt the idea of veg*ism AND the animals. The point of all of this is to live compassionately and and as free from cruelty as you can, all the while maintaining your health and a positive attitude. People who don't maintain either, need not open their mouths and represent our beliefs.

If you actually choose to read all of this, I hope it helps. If not, feel free to e-mail me if you have questions.

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I'm vegan and these are some of my favorite things to eat:

Breakfast: bananas, cream of wheat with brown sugar and soy butter, cereal, pancakes or french toast with real maple syrup, vegan "sausage" patties, smoothies.

Snack: BRUSSEL SPROUTS =) no joke

Lunch: VEGAN "SAUSAGE" SANDWICHES, sandwiches with vegan deli slices(Tofurkey is the only one that's kinda funky), fruit, dinner leftovers, couscous salad, vegan sushi, potato or pasta salad.

Dinner: sloppy joes, "sausage" and gravy with homemade biscuits, Spaghetti and Trader Joe's "meatballs" or TVP, lasagna, Thai pad see ew, pad khi mao(drunkard's noodles), pad prig king, tofu+eggplant with basil sauce, yellow thai curry with tofu or vegan chikn and veggies and jasmine rice, Indian dal with homemade roti or dosai, channa masala, aloo gobi, vegetable or minestrone soup, pizza, STEAMED "PORK" BUNS with potstickers or spring rolls, sweet&sour/orange/lemon chikn, vegan pho or wonton soup, baked tofu, BBQ homemade seitan (tastes like BBQ'd ribs)

I use these sites to find recipes:
http://www.foodnetwork.com
http://vegweb.com
http://www.recipezaar.com

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There is a Japanese analogy/proverb that goes like this, "The nail that sticks up is the one that gets hammered down". People are like this everywhere. When you tell your family that it is your personal belief that animals should not be eaten, they take a look at themselves and it can be subconsciously translated into, "What you do is wrong and I choose to be right."

Your parents have probably been taught a huge amount of misinformation by their parents and their teachers while growing up. You really need to research vegetarian diets and health before you even think about saying the "V-word" in front of your parents.

When you have gathered enough information and feel confident in a vegetarian diet's ability to maintain or even improve health, you may mention to them that you have made the decision. They may be shocked, angry, worried, curious or many other things, but you must NEVER react to their behavior and always stay calm. If they are able to speak to you and respect your choice, please tell them everything and answer all questions. If they are rude, inconsiderate, judgmental, violent, or verbally abusive, refuse to continue any conversation until they can speak to you with respect.

The best advice is to study everything that you can about a healthy vegetarian diet and keep yourself in good shape (better than most people your age or than your friends/family if possible). If nobody that you know shows a genuine, positive interest in your choice, don't give them the privilege of the knowledge that you have gathered. Work your way around any attempts they make to trivialize your beliefs and if possible, go shopping with your parents and buy things that aren't obvious veggie fare. Instead of trying to sneak fake meat into the cart, toss in lentil soup, peanut butter, pasta, fruits & veggies or anything else that you have learned is needed to fill any gaps in your diet.

There have been vegan Olympic gold medalists and a vegan woman can create an ENTIRELY NEW,HEALTHY HUMAN BEING INSIDE OF HER. Many of these children stay vegan and grow up to be perfectly healthy adults. So just keep yourself educated about what you eat and don't let anyone tell you that a veg diet is lacking anything essential.
http://en.wikipedia.org/wiki/Carl_Lewis
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML_(Draft).htm

Answer 2

You do not have to eat meat, or any animal product.

Tempeh has vitamin B12. We also produce it naturally in our bodies. We need very little of it, and it is extremely rare for a vegan to be lacking it. And if you eat cheese, drink milk, and eat eggs, then you'll get way more than you need.

The last part is the same for protein and iron, and everything else that non-veggies like to claim your lacking. If you consume milk and eggs, you'll get more than enough of ALL of these.

If you're vegan, you'll get a little more than you need if not just enough. Vegetables, fruit, etc. contain iron and protein in just the right amounts. B12, like I said, you need very little of and it isn't a worry. But if you ARE worried about it, then drinking a glass of soy milk here and there should do the trick, and they are usually fortified with it.

Another thing about b12. Your body stores all the extra that you get, and will do so for many years until you run out. If you ate meat, dairy, and eggs for the earlier period of your life, you're probably fine.

Answer 3

I would suggest checking out soystache.com first. I use them a lot and they have detailed charts comparing amounts of plant-derived calcium/iron/protein, etc. Another option is the book "Becoming Vegetarian" (there's also a "Becoming Vegan") by Brenda Davis and Vesanto Melina, who are both registered dieticians.

You might also consider ordering a Vegetarian Starter Kit from PETA, though I think it has less in the way of necessary nutrients. PCRM (Physicians Committee for Responsible Medicine) offers their own version online.

Answer 4

Just eat heaps and dont worry about it.

it works for me and most of the vegetarians / vegans i know.

generally i eat mostly vegetable stuff i guess and then just even amounts of everything after that.

try it for a while see what works for you and just adjust it untill your happy.

as long as your getting a variety of vegetables, fruit, legumes, grains, seeds and nuts you should be fine : )

Answer 5

National Institute of Nutrition(NIN)--Hyderabad,India(Asia) publishes the Nutritive values of about 200+ Vegetarian items-(cost about $2/=)-you can get information on all items.You can search in Inter-net address-phone-e-mail address-It is a Government of India Institute.They will very happily help you.

Answer 6

tough questions

Answer 7

you have to eat meat