How do I get all my nutrients on a vegetarian diet?
Duane H asked:
It’s a religious thing. Any vegetarians out there with first hand advice?
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It’s a religious thing. Any vegetarians out there with first hand advice?
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There is some useful information here :
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Take multi vitamins and eat nuts for protein.
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Learn a bit about food, and when it’s not raw products like fruits and vegetables, check the labels to see what nutrients they provide you.
Get beans, soy products, eggs and milk products for your protein needs.
Lentil for iron, etc.
Get some food supplements too such as sprays of amino acids, and if you need it iron or other minerals.
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eat things high in protin. and eat fresh fruits and veggies rather then frozen or canned, steam cook when possible. and consider a multi vitamin. (also there are many drinks full of vitamins)
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Since you will eat fruits and vegetables, the questions come with protein sources and minerals found in milk.
Plants do not have all the amino acids we need. It is important to study which plant products need to be matched to obtain all the essential amino acids. Soy milk is good for the minerals.
Peanut butter sandwich mixes the proteins in wheat and peanuts.
Macaroni and cheese mixes wheat and cheese.
rice and beans mixes the protein of those.
tortilla and cheese or beans are a good match.
Use whole grain bread products, eat all kinds of nuts, tofu is good, Soy products are good sources of protein.
Get a good variety of fruits and veggies.
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Learn to eat sea vegetables, quinoa, millet, dark leafy greens like collards, and other things that the macrobiotic people eat.
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By eating a variety of foods, no matter if you are an omnivore, vegetarian or vegan.
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Follow the Vegetarian Food Pyramid. It can be found online.
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First, it’s easier to get proper nutrition from a vegetarian diet than a meat eating diet.
Second, ignore the general American obsession with protein. We eat WAY too much protein which makes us sluggish.
The Vegetarian Food Pyramid provided in the link below is the BEST way to assure you’re getting a nice round source of nutrients.
It also helps to know yourself. Generally speaking, a good vegetarian or vegan would not need supplements. If you have problems with assimilation of nutrients then you MAY need to supplement.
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Eat legumes, nuts, grains, fruit, vegetables and dairy.
Need to lose weight?
b12 suplements
protien from beans, nuts, soy, tofu, etc
other nutrients from vitimens and suplements.
talk to your doctor about setting up a diet plan.
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yes we have nutrients in our vegetarians .we have carrot, apple and what not we have several fruits and vegetbles that we have nutrients.