Any tips for a vegan?!
Any tips for a vegan?
I turned vegan about 2 months ago and need advice. How do I stay healthy, get protein, etc. Oh and what are some good vegan foods and recipes
Additional Details4 weeks ago
I'm not asking people to tell me to eat more meat
Answers:
4 weeks ago
I'm not asking people to tell me to eat more meat
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.
Source(s):
http://vegancooking.com/
http://veganrecipes.com/
http://vegcooking.com/
Eat more meat.
vegans dont stay healthy.
meat=protein hmmmmm hope you like beans
EAT MEAT!!!!!!!!
Eat legumes and take a vitamin b12 supplement
The whole protein thing is really overblown and is nothing more than brainwashing by the meat industry. You can get proteins from beans, pulses, legumes, nuts, seeds, lentils, and whole grains such as quinoa, millet, rice, etc. Quinoa and millet are complete proteins that have all of the amino acids necessary to form a complete protein. You can use ground flax to get omega 3 oils that would otherwise come from fish. You can get iron from blackstrap molasses and nutritional yeast (not brewers or bakers yeast) You can make a tasty mock cheese dip and sauce from nutritional yeast, which is also high in all of the B vitamins, including B12 (nutritional yeast is fed to cattle to give them the B vitamins in the first place.) Almond and cashew milk or butter are another great source of nutrition. I like to make them homemade so I can adjust the taste and avoid the preservatives in store bought ones. Good luck on your quest! Hope this helps a bit
Well, you should eat plenty of fruits and vegetables, nuts, tofu, beans, and I'd recommend vitamins and juice.
:D?
Spaghetti with tomato sauce
Peanut butter and jelly sandwiches
Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken)
Baked french fries with ketchup
Burgers, hot dogs and sandwich slices made of tofu and other meat substitutes
Whole wheat bread (3-4 slices each day)
Grilled soy cheese sandwiches
Mashed potatoes
Veggie pizzas with soy cheese
Oatmeal with apples and cinnamon
Pancakes with pure maple syrup
Waffles with fruit
Barley and vegetable soup
Romaine lettuce salad
Vegetables, including green leafy and deep yellow vegetables
Baked potato with broccoli and tofu sour cream (non dairy)
Rice and beans
Vegetable stew
Spinach lasagna
Calcium-fortified orange juice
Calcium-fortified soy milk (3 cups each day).
Iron-fortified cereal with calcium-fortified soy milk
supplements: a vegan multivitamin to provide Vitamin B12 and zinc, and extra iron and calcium
when i became vegetarian i started eating alot more carbs like bagels.