As a new vegan should I buy a protein shake to drink a day?!
As a new vegan should I buy a protein shake to drink a day?
or what should i add to my new vegan diet
Answers:
Not at all.
:)
Vegetarian/vegan protein sources
http://blog.360.yahoo.com/blog-gxld3h0hc...
The meat-eater’s Protein MYTH. Many meat eaters get far too much protein, which leads to many issues later on like osteoporosis, kidney disease, some cancers and many heart issues. Honestly, I probably get way too much protein as well because I eat so much tofu. :)
http://www.pcrm.org/health/veginfo/vsk/p...
Why it is almost impossible to not get enough protein an any non-3rd-world society
http://www.passionatevegetarian.com/prot...
How much protein one should get per day.
http://www.vegsoc.org/info/protein.html#...
Iron Sources
http://blog.360.yahoo.com/blog-gxld3h0hc...
Vegan food pyramid
http://www.vegsource.com/food_groups.htm...
Helpful tips on becoming vegetarian
http://blog.360.yahoo.com/blog-gxld3h0hc...
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Although, I believe in a previous question you mentioned not eating every day? I'm not sure if I read that right. You need to eat every day no matter what diet/lifestyle you are following. And you need to eat at very least 1500 calories a day.
Sorry, but if you do not eat you will end up one of those "malnourished" vegans the meat-eaters love to throw in our faces. :) Sorry, I feel the need to at least mention my concerns because a lot of people who develop eating disorders (not to say you have, maybe you are just very busy) like to "become vegan" so people do not bother them about the fact they are eating.
Go here http://www.mypyramid.gov/mypyramid/index... and it will let you know how many calories you should be eating a day. Start carrying some snacks and trail mix with you if you do no have time. Grab a Cliff Bar if you need some protein.
Or you can make a protein shake with some fruit and some silken tofu in a blender. The fruit will give you fiber too.
:D
Source(s):
http://blog.360.yahoo.com/blog-gxld3h0hc...
Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day.
Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.
I would suggest you could drink a glass of soy milk everyday to get your daily requirement of all Vitamins and proteins. Most people will tell you if you don't drink milk you will lose on vitamin B12 which is very essential for you but the best thing is most soy milks have that in the same quantity as regular milk. You can start with Chocolate or vanilla flavors if you are not used to it. To get your proteins try beans or lentils. A cup of lentil soup will give you enough protein for the day.
Since u cant meat or milk products, its wise to have a protein shake or u may try tofu or soups made from lentils or daals !!!!!!!!
Most protein that they use for protein shakes and even the protein you buy in the stores is whey protein.
Whey is part is milk some vegetarians will eat milk products but vegans do not eat any animal products.
The same goes for lard (which is pure pork fat)
You can get all the protein you need from nuts / whole grains/ beans / lentils/