What can a vegitarian eat to still be healthy?!
What can a vegitarian eat to still be healthy?
Actually, I am a vegitarian I am anemic and I have IBS (Irratible Bowel Syndrome) So I can't eat a bunch of things.. what is a list that I can eat that will keep my anemia low, and not make me gain a lot of weight. The suppliments made me gain weight and so did the list the doctor gave me.
Answers:
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,also in eggs and milk) 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.
Steamed or fresh vegetables and fresh fruits are pretty obvious. They're delicious, nutritious, and oh-so-animal-free. Just avoid those french fries, crazy high-fat dressing for salads, and the like.
Well I am a vegetarian for 15 years AND I have hereditary anemia. I've never had a problem feeling tired or anything, but I've always been just a bit anemic. Iron pills always gave me awful stomach aches.
Spinach, broccolli, fortified cereal, oatmeal, beans are all good sources.
vegetable,salad,fruits,healthy cereal,and peanuts
Without knowing the list of foods you cannot eat, its hard to say, but as a vegetarian (not vegan) you can eat any food item that does not contain a meat or meat by-product. The best diet is a variety of foods with about 1/3 from carbs and 1/3 from proteins (soy and other non-meat sources).