I just became a no-meat eater. Have any tips to get enough protien and nutrients in my diet?
Seachelle asked:
I just stopped eating meat two days ago. I really like protien shakes and bars but, is there any other way I can add protien to my diet. What about other nutrients that will be missing from the no-meat diet? Any other tips?
Want to lose weight?
I just stopped eating meat two days ago. I really like protien shakes and bars but, is there any other way I can add protien to my diet. What about other nutrients that will be missing from the no-meat diet? Any other tips?
Want to lose weight?
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eat more beans and taofu…and don’t forget to drink milk.
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Here is a really good list of different vegetarian foods and the number of grams of protein in a serving. It’s one of the easiest to use that I’ve seen:
Congratulations on making such a healthy change in your diet! You won’t be disappointed! Pick up a few books about vegetarian nutrition to help motivate you and to better learn what great benefits you are about to reap. I recommend “Becoming Vegan” (or “Becoming Vegetarian” – both available at Amazon.Com). Good luck and have fun!
P.S. You do NOT need to combine certain foods in one meal to get “complete proteins” – this is a myth. As long as you have variety in your diet you don’t need to worry too much about protein. This is a great article:
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Here’s a great article from the McDougal Newsletter that is very helpful. Subscribe it’s free & will be a good source if\n this endeavor.
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Eat a lot of Soybeans deribates like Tofu, Soy Milk and some protein products that you being in USA can easily get.
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congrads on becoming a non-meat eater1 MAKE TOFU YOUR BEST FRIEND….TOFU IS AN INCRDIBLE source of protein and it tastes GREAT! you can put it in stirfys or have is heated up in a pan for a snack!
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i hope this helped!
GOOD LUCK!
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soy foods has good protein and soy milk.eggs milk cheese any dairy if your not vegan go to peta.org they will send you a vegetarian starter kit free
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Proteins are either complete or non-complete. Complete proteins are found in meat and soy (the only non-animal source) so eat plenty of that – not just tofu but plain beans and tempeh.
Other vegetable-based proteins are non-complete, meaning you have two combine two foods to give you the right ammino acids.
Group 1: Bread, pasta, rice, flour, noodles
Group 2: Vegetables, esp avocado, lentils, beans, peas, other legumes.
If you have items from BOTH group 1 and 2 in your meals you will be getting enough protein. Not hard as this includes pretty much any vegetarian dish: baked beans on toast, lentil pasta, chickpeas and rice.
Other nutrient deficiencies to look for (protein is really NOT a problem for vegetarians, these can be):
1. Iron (seaweed, green vegetables, eggs, seafood if you eat it)
2. Zinc (eggs, seafood)
3. B12 (only found in animal products so milk and eggs)
I would get a regular blood test for the 3 above and consider some supplements as some especially b12 are not found in non-animal products in a way the human body can digest – and these are vital nutrients.
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Two things I love to include in dishes to get protein is quinoa and lentils, both grains. Both are high in protein, and I believe quinoa is a complete protein, like meat, which helps out with one problem with a vegetarian diet, namely getting all the aminos you need. A quick search will find plenty of recipes for lentils. Quinoa may be a little harder to find, but I know a lot of people who loved it when they tried it.
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Quick correction-lentils are a legume,not a grain. Beans, legumes, nuts, seeds, soy, eggs and dairy are all great protein sources. The only nutrient found primarily in meat is vitamin B12, which can be gotten in eggs/milk, by a 3/4 cup serving of fortified cereal(many brands) per day, or by supplement.
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There will be NO nutrients or protien missing from your diet if you turn vegetarian.
Just eat a balance of fruit, veggies, nuts, cereals, dairy etc.
….veggie for 27 years, no problems with any deficiencies.
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micheal how is your sex drive..because my suffer when i try not to eat meat.. i also read soy products can have a effect on that…
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well to the world of vefetarian because of you many more & more animals will save their lives thanks :-
Proteins: Body’s protein needs can be provided by either animal or plant sources. Mixed protein diet obtained from various plant sources is better than animal protein and is recommended in diabetes, renal diseases and liver diseases. Mixed protein diet from different plant sources has been the pattern of diet in India for all vegetarians.
Carbohydrates: Carbohydrates are mainly found in plant foods; like cereals, grains, fresh and dry fruits, legumes, vegetable, greens, nuts etc. plant carbohydrates include’ large amounts of starches, sugar and fibers which are important for gut functions. The body is better suited to a high carbohydrate diet than a low carbohydrate diet. In fact 55% of the food intake should be carbohydrate. All animal products do not contain carbohydrate which is essential for body.
Fat: Plant fats differ from animal fats in two different ways 1) they are cholesterol free 2) they generally contain more polyunsaturated fat and less saturated fats. Plant fats usually have higher polyunsaturated fat value than animal fats.
A diet which is low in cholesterol and which contains fat of a high PIS value is associated with a lower incident of coronary health disease.
Vitamins and Minerals: plant foods are rich in many vitamins and minerals.
Vitamin D: Vitamin D is obtained by exposure of skin to sun light and this is not a problem in India.
Calcium: The vegetarians can meet their needs for calcium from dairy products. Riboflavin (Vitamin B2) Dark green vegetables are good sources of Riboflavin as are legumes and whole grain cereal.
Iron: The problem of iron deficiency is relatively common but vitamin C significantly enhances absorption of iron hence it is advisable for vegetarians to include with each meal a food high in vitamin C which as lime, citrus fruits or juices.
Zinc: Zinc is found in large number of plant foods.
Fiber: Fiber is found only in vegetarian food like whole grain cereals, legumes, greens, fruits, vegetable etc.
Thus in vegetarian foods all requirement of nutrition for body growth and maintenance is fulfilled. One can have a complete and balanced diet provided we take enough food which is as close to nature as possible in maintaining sturdy and disease free body. It is equally helpful in curing many diseases.
ADVANTAGES OF VEGETARIAN DIET:
More & more evidence is surfacing that directly links a prolonged non- vegetarian diet to diseases as cancers, heart diseases, diabetes, asthma just to name a few.
1. LOGEVITY: Vegetarian can expect to live 4-10 years longer then the non-vegetarians.
” Source: Seventh day Adventists study
2. LESS HEART DISEASE: Because of low fat, saturated fat and cholesterol content of the vegetarian diet the risk of heart disease is lowered. High blood cholesterol levels are associated with increased risk of heart disease.
3. LESS CANCER: Up to 40% of all cancers are diet related. Cancer death rates have been associated with obesity and high fat / low fiber diet. Vitamin A & C are thought to be protective against colon cancer. Low fat diets protect against prostrate and breast cancer. Indoles, lignans, isoflavones, protease inhibitors which are present in plant foods and shown to be potent anti carcinogens.
4. LESS BOWEL DISEASE: Diverticular disease and appendicitis occur more frequently with low fiber intake as in meat diet.
5. LEES OBESITY & LESS INCIDENCE OF DIABETES: It is easier to plan a low fat diet for a vegetarian then for a meat eater. The fiber in plant food dilutes the energy & provides a satisfying meal without all the calories. Diabetes over the age of 40 seems to be related to obesity.
CONLUSION:
When activists like M.K. Gandhi, sports personalities like Martina Novratilova & Carl Lewis, beauties like Brooke Shields & Kate Winslet, physists like Edison, Albert Einstein & A. P. J. Abdul Kalam, religious leaders & mystics like Jesus & Osho can be legendaries in there respective fields taking the advantage of being vegetarian, Is’nt it more prudent on our part to switch over to vegetarianism & enjoy better quality & longevity of life.
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I have been a vegetarian for a year and a half.
Here are some foods:
Peanut butter
Eggs
Soy milk
Soy
Cheese
beans
brown rice
tofu
nuts
protein shakes
yogurt
some cereals
Vitamins
Hope this Helps!!