Any input on my mapped out dietary intake?!
I have been vegan for about one month and a half!. Today, I started to map out my foods and different vitamins and minerals of the foods!. I am worried a little bit though, it doesn't seem I did great, any advice will be generously welcome!. also, I have Red Star nutritional yeast, yet I did not use it for tomorrows meals!. I have weight lifting in school and my teacher ( I told him I was vegan when he told the class we would be mapping our dietary intake, it went better than I expected, he actually gave me some advice) told us we should eat as many grams of protein as our weight!. I weigh 160 pounds!. I also get sunlight about 40 minutes a day so the vitamin D is fine!.
Calories-3466
Fiber (grams)-79
Sugar (grams)-98!.63
Other Carbs (grams)-309!.06
Saturated Fat (grams)-20!.1
Trans Fat (grams)-12
Polyunsaturated Fat (grams)-41!.45
Monounsaturated fat (grams)-57!.9
other fat (grams)-10!.47
Protien (grams)-128!.5
Vitamin A-185%
Vitamin B1-90%
Vitamin B2-101%
Vitamin B3-112%
Vitamin B5-5%
Vitamin B6-53%
Vitamin B9-65%
Vitamin B12-100%
Vitamin C-397%
Vitamin D-60%
Vitamin E-26%
Vitamin H-0%
Vitamin K-68%
Calcium-149%
Iron-156%
Magnesium-104%
Potassium-58%
Phosphorus-43%
Copper-56%
Zinc-32%
Manganese-63%
And here is what I am going to be eating tomorrow
A= 1/2 serving U= 1 serving O= 2 servings
BREAKFAST
Cereal-
UA - Shredded Wheat' n Bran
UA - Silk? Soymilk (plain)
Sides-
U- Mandarin Orange
O- Celery
U- Planters Heart Healthy Mix
U- Carrot
Drink-
water
Lunch
Sheperds Pie-
OO-Medium Potatoes-
O-Soybean Margarine
A- Silk? Soymilk (plain)
OOU- Extra Firm Tofu
U- Yellow Onion
OO- mushrooms
O- Extra Virgin Olive Oil
U- Vegetarian Vegetable Broth
A- Whole Wheat Flour
U- Corn On the Cob (frozen)
U- Peas (fresh)
Sides-
U- Pear
U- Triscuits (reduced fat)
Drink-
water
Dinner
Sheperds Pie Tortilla Wraps-
OO- Whole Wheat Flour
O- Soybean Margarine
Peanut Butter in Celery-
O- Celery
U- Organic Peanut Butter
Sides-
U- Banana
Drink-
water
PLEASE HELP I AM WORRIES, and also any food recomendations are welcome, although I have a lot of veggies, I just ate a huge salad with broccoli, lettuce, cabbage, carrots, tomatoes, cucumbers, onions, etc with a spritz of vinegar, olive oil, and lemon juice and a dash of nutritional yeast and also a side of fruit with a glass of soymilk, that was my dinner so!.!.!.!.!.
Www@FoodAQ@Com
Calories-3466
Fiber (grams)-79
Sugar (grams)-98!.63
Other Carbs (grams)-309!.06
Saturated Fat (grams)-20!.1
Trans Fat (grams)-12
Polyunsaturated Fat (grams)-41!.45
Monounsaturated fat (grams)-57!.9
other fat (grams)-10!.47
Protien (grams)-128!.5
Vitamin A-185%
Vitamin B1-90%
Vitamin B2-101%
Vitamin B3-112%
Vitamin B5-5%
Vitamin B6-53%
Vitamin B9-65%
Vitamin B12-100%
Vitamin C-397%
Vitamin D-60%
Vitamin E-26%
Vitamin H-0%
Vitamin K-68%
Calcium-149%
Iron-156%
Magnesium-104%
Potassium-58%
Phosphorus-43%
Copper-56%
Zinc-32%
Manganese-63%
And here is what I am going to be eating tomorrow
A= 1/2 serving U= 1 serving O= 2 servings
BREAKFAST
Cereal-
UA - Shredded Wheat' n Bran
UA - Silk? Soymilk (plain)
Sides-
U- Mandarin Orange
O- Celery
U- Planters Heart Healthy Mix
U- Carrot
Drink-
water
Lunch
Sheperds Pie-
OO-Medium Potatoes-
O-Soybean Margarine
A- Silk? Soymilk (plain)
OOU- Extra Firm Tofu
U- Yellow Onion
OO- mushrooms
O- Extra Virgin Olive Oil
U- Vegetarian Vegetable Broth
A- Whole Wheat Flour
U- Corn On the Cob (frozen)
U- Peas (fresh)
Sides-
U- Pear
U- Triscuits (reduced fat)
Drink-
water
Dinner
Sheperds Pie Tortilla Wraps-
OO- Whole Wheat Flour
O- Soybean Margarine
Peanut Butter in Celery-
O- Celery
U- Organic Peanut Butter
Sides-
U- Banana
Drink-
water
PLEASE HELP I AM WORRIES, and also any food recomendations are welcome, although I have a lot of veggies, I just ate a huge salad with broccoli, lettuce, cabbage, carrots, tomatoes, cucumbers, onions, etc with a spritz of vinegar, olive oil, and lemon juice and a dash of nutritional yeast and also a side of fruit with a glass of soymilk, that was my dinner so!.!.!.!.!.
Www@FoodAQ@Com
Answers:
That's very close to what I eat most of the time, I just don't eat as much protein as you and I eat (even I can admit) too many veggies and fruits!.
But yeah, that looks a whole lot more balanced then the average Westerners diet!.
Good Luck!
(MAYBE cut back on the soy milk, too much can hurt your stomach but just listen to your body)Www@FoodAQ@Com
But yeah, that looks a whole lot more balanced then the average Westerners diet!.
Good Luck!
(MAYBE cut back on the soy milk, too much can hurt your stomach but just listen to your body)Www@FoodAQ@Com
speak with a nutritionist!.Www@FoodAQ@Com
That is a lot of fiber!. You may go to the bathroom in your pants!.
I'm only 25% kidding!. Www@FoodAQ@Com
I'm only 25% kidding!. Www@FoodAQ@Com
I would certainly cut back on the soy!. Too much can cause many problems such as breasts in men and low sperm count and even testicular cancer!. If the soy has been fermented as in tempeh and miso, it's probably OK, as long as you don't have too much - perhaps once a week, but when it hasn't, such as in soy milk, I wouldn't touch it!. (I used to have soy milk, but I found that it can cause many gynacological problems for women, so have cut it out!. I have rice milk instead)!.
Have some nuts!. They will give you Vitamin H, iron, zinc and protein!. I have some every day!. See http://www!.vegsoc!.org/info/nutsseeds!.htm!.!.!.
You would be getting Vitamin H from the yeast!. As well as yeast and nuts, you can get it in soya beans, nuts, cauliflower, lentils, oats and wheat germ!. See http://www!.mdbiosciences!.com/VitaminHBio!.!.!.
Where are you getting B12 from!? Is it added to one of the prepared foods!? You cannot get it from a vegan diet unless it is added to some foods you eat or you take supplements!.
Generally you seem to be having a good diet!.Www@FoodAQ@Com
Have some nuts!. They will give you Vitamin H, iron, zinc and protein!. I have some every day!. See http://www!.vegsoc!.org/info/nutsseeds!.htm!.!.!.
You would be getting Vitamin H from the yeast!. As well as yeast and nuts, you can get it in soya beans, nuts, cauliflower, lentils, oats and wheat germ!. See http://www!.mdbiosciences!.com/VitaminHBio!.!.!.
Where are you getting B12 from!? Is it added to one of the prepared foods!? You cannot get it from a vegan diet unless it is added to some foods you eat or you take supplements!.
Generally you seem to be having a good diet!.Www@FoodAQ@Com