Any vegetarians out there?

Question

I'm really thinking about becoming a vegetarian. i really dont like eating meat. i feel really bad for the animals. Do you ever feel naueous or sick from not getting alot of protein? my mom says i could go to the doctor and they could give me vitamins that will give me protien. do they work?

Answer 1

I chose to become a vegetarian at the age of four, and have been ever since. I got this off of a wonderful website. Read this all over, it tells you basically everything you need to know. I drink Shaklee Energizing Soy Protein Shake every morning which is an excellent source of vitamins I lack in a vegetarian diet. Don't hesitate to email me if you have any questions. Hope this helps!


Vegetarian and Semi-Vegetarian Diets

Different people follow different forms of vegetarianism. A true vegetarian eats no meat at all, including chicken and fish. A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry. It follows, then, that a lacto vegetarian eats dairy products but not eggs, whereas an ovo vegetarian eats eggs but not dairy products.

A stricter form of vegetarianism is veganism (pronounced: vee-gun-izm). Not only are eggs and dairy products excluded from a vegan diet, so are animal products like honey and gelatin.Check the Label Sidebar

Some macrobiotic diets fall into the vegan category. Macrobiotic diets restrict not only animal products but also refined and processed foods, foods with preservatives, and foods that contain caffeine or other stimulants.

Following a macrobiotic or vegan diet could lead to nutritional deficiencies in some people. Teens need to be sure their diets include enough nutrients to fuel growth, particularly protein and calcium. If you're interested in following a vegan or macrobiotic diet it's a good idea to talk to a registered dietitian. He or she can help you design meal plans that include adequate vitamins and minerals.

Some people consider themselves semi-vegetarians and eat fish and maybe a small amount of poultry as part of a diet that's primarily made up of vegetables, fruits, grains, legumes, seeds, and nuts. A pesci-vegetarian eats fish, but not poultry.
Are These Diets OK for Teens?

In the past, choosing not to eat meat or animal-based foods was considered unusual in the United States. Times and attitudes have changed dramatically, however. Vegetarians are still a minority in the United States, but a large and growing one. The American Dietetic Association (ADA) has officially endorsed vegetarianism, stating "appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases."

So what does this mean for you? If you're already a vegetarian, or are thinking of becoming one, it means that you're in good company. There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options — way beyond a basic peanut butter and jelly sandwich.

If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. That's why the ADA says that a vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.

Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:

* iron
* calcium
* protein
* vitamin D
* vitamin B12
* zinc

If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.

Here are some suggestions:
Iron

Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better.

Girls need to be particularly concerned about getting adequate iron because some iron is lost during menstruation. Some girls who are vegetarians may not get adequate iron from vegetable sources and they may require a daily supplement. Check with your doctor about your own iron needs.
Calcium

Milk and yogurt are tops if you're eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat by-product gelatin. Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get calcium. Remember that as a teen you're building up your bones for the rest of your life.

Because women have a greater risk for getting osteoporosis (weak bones) as adults, it's particularly important for girls to make sure they get enough calcium. Again, taking a supplement may be necessary to ensure this.
Vitamin D

People need vitamin D to get calcium into our bones. Cow's milk and sunshine are tops on the list for this vitamin. Vegans can try fortified soy milk and fortified breakfast cereals, but they may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.
Protein

Some people believe that vegetarians must combine incomplete plant proteins in one meal — like red beans and rice — to make the type of complete proteins found in meat. We now know that it's not that complicated. Current recommendations are that vegetarians eat a wide variety of foods during the course of a day. Eggs and dairy products are good sources of protein, but also try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.
Vitamin B12

B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.
Zinc

If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.

In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.

Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.
Getting Some Guidance

If you're thinking about becoming a vegetarian, consider making an appointment to talk with a registered dietitian who can go over lists of foods that would give you the nutrients you need. A dietitian can discuss ways to prevent conditions such as iron-deficiency anemia that you might be at an increased risk for if you stop eating meat.

Also, remember to take a daily standard multivitamin, just in case you miss getting enough vitamins or minerals that day.
Tips for Dining Out

Eating at restaurants can be difficult for vegetarians sometimes, but if you do eat fish, you can usually find something suitable on the menu. If not, opt for salad and an appetizer or two. Even fast-food places sometimes have vegetarian choices, such as bean tacos and burritos, veggie burgers, and soy cheese pizza.

Vegetarians can opt for pasta, along with plenty of vegetables, grains, and fruits. You may also find that the veggie burgers, hot dogs, and chicken substitutes available in your local grocery store taste very much like the real thing. Try the ground meat substitute as a stand-in for beef in foods like tacos and spaghetti sauce.

Regardless of whether you choose a vegetarian way of life, it's always a healthy idea to eat a wide variety of foods and try out new foods when you can

Answer 2

I'm 25, 6'5, 225 lbs, and I have been a vegetarian my whole life. I guess it's become a strong pet peeve of mine whenever I hear someone say that vegetarians do not get enough protein. Nothing could be further from the truth. As others have said, there are plenty of sources: soy, tofu, gluten, pinto beans, nuts, etc.

I'm not sure why there is such a strong focus on protein. How many people do you know who have died or are wasting away because of lack of protein? The truth is, is that many people get too much protein, which then turns into fat and is hard on your digestive system.


The biggest concern, just like any diet, is to make sure it's balanced. Don't just eat a few leaves of lettuce or a carrot...that's not vegetarianism, that's stupidity.

Answer 3

It is a sad myth that protien is only found in meat.

If you eat a proper vegetarian diet, you will get plenty of protien.

Perfect protien can be found by eating and combining the following

Beans, nuts, whole grains.

If you eat a balanced diet, with plenty of those things in a wide variety, you won't lack for protien.

also soy-meats and tofu are pretty packed with protien. Not to mention dairy and eggs (if you include those in your diet.)

Been vegetarian for 17 years. Last time I felt sick or nauseous was when I realized I had accidentally eaten fish.

Answer 4

they only way you would get sick if you didn't eat a good balance of healthy vegetarian food. OMG i can even tell you how many awesome websites there are for beginners! just google it or yahoo it, which ever. i have been a vegetarian for 7 years, just recently went vegan. i have already lost 5 lbs! also there are tons of vegetarian vitamins out there. i got mine from GNC. you don't need to go to the Dr. they will tell you the same thing I'm telling you. you can get protein from beans, tofu, peanut butter, soy, nuts.. its very easy! try this see if you like it. get firm tofu, cut them into squares. place them in a skillet. add terrioky sauce (sp?) cut up some fresh veggies, toss them in there along with the tofu after its been cooking about 5 or so minutes. get some rice or spaghetti going. there yah go. a very healthy vegan meal! easy and cheap! ok well i hope this helped. I'm always up for helping out someone that cares about the animals!

Answer 5

Don't get nervous, try it. Your body doesn't require protein exactly, but rather the essential amino acids needed to create protein. What you need is a variety of amino acids. Meat is considered the easiest for that cause it's got them all since your eating something who already ate plant or something that ate plants.

So as a vegan/vegetarian you have to watch to make sure you have the complete protein in your diet (because protein can be found in almost anything)

Corn and beans together have all the essentials.
Soy is considered to have all the essentials as well.
Brown rice and beans has it.
Leafy greens are great for you as are nuts but you still need to diversify your protein with them.
Hemp is also a great source of protein (try hemp shakes or hemp milk or add hemp seeds to your cereal)


Also watch your omega fatty acids (commonly found in fish). To make sure your getting these you can take a vegan supplement of them or just eat more avocados, walnuts, and flax seed.

If you feel you need a b-vitamin supplement try to buy one made of whole food.

You're not going to get sick, unless you just eat french fries, pizza, and deep fried tofu. And vitamins don't really ver give you protein... but a good multi doesn't hurt! Try megafood.

Good luck!

Answer 6

I am healthier now as a vegetarian than when I was not. My omnipresent stomach aches disappeared and I get sick less often. As for protein, you can get it from soy, other beans, nuts, grains, and other funky stuff like quinoa. You start to eat the healthy things most ordinary people dont even know about. It's all about being on top of a good, balanced diet. Vitamins are good for supplementing.

Answer 7

Meat is not the only way of getting protein. In fact, vegetarians who eat a balanced diet get more protein (and other nutrients) than meat-eaters. If you eat beans, nuts, or other protein-containing foods, you will not need vitamins. Your mom is a bit misinformed here.

Answer 8

I am a vegetarian and celebrating my 10th year this year. I have a website I made to expose animal cruelty and educate the public. You can find a link by clicking on my profile. I take a vegetarian supplement also. Make sure you get your B12. You can get these at Vitamin World and other stores. Good Luck.

Answer 9

If I didn't get enough protein, I would feel sick (and my muscles would waste away, which is worse). But I don't have to worry about that, because I get plenty of protein. I eat a poached egg on toast for breakfast, a cheese sandwich or a soya burger for lunch, and I put lentils, beans or chick peas into my supper. That gives me plenty of protein.

You can get protein from supplements, but it's much healthier to get it from ordinary food. Check out the recipe section on YA for some great vegetarian dishes: full of protein, and not a supplement in sight!

Answer 10

Pleas do not fall for the "vegetarians lack protein" myth.

Its sad to see such mis-infoprmation regulaly appear on this forum

please read thi spage to understand why we need protein, and what foods we get it from:
http://www.vegsoc.org/info/protein.html

It seems you also need to show the page to your mum. There is no need for a vegetarian to take vitamins.

And ill people go to the doctors, being vegetarian is not an illness.

The above site also have information packs for new vegetarians, teen veggies and thier parents so there is something there for you and your mom.

best of luck with it.

Ive been veggie for 28 years and never even thought of my diet, supplements or protein until i joined this forum last year. Its just not an issue.

Answer 11

The average person only needs about 50 grams of protein per day. Protein is in everything, just look at the side of boxes. In todays world it is very hard to be protein deficient if you are eating a wide variety.

High protein foods include:
soy milk, tofu, nuts(Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)), seeds, legumes(Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas), grains(Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice), vegetables(Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini), fruits(Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry)

There are protein shake(there is no protein vitamin), that can give you protein, however they are not necessary(nor is any vitamin) if you are eating properly(which is a variety of fruits, vegetables, grains, etc)

Trust me protein deficiencies are rare in the U.S and are mostly found in third world countries that suffer from famine.