Vegetarian/ Vegan?!
Are there special vitamins/ protiens you need to take?
Are there people that cannot be vegetarians because of health issues?
Whats the difference between vegans and vegetarians?
Answers: How can I become a vegetarian? I have tried before but I end up quitting quickly.
Are there special vitamins/ protiens you need to take?
Are there people that cannot be vegetarians because of health issues?
Whats the difference between vegans and vegetarians?
I chose to become a vegetarian at the age of four, and have been ever since. I just wrote you a really long and personal answer, but now I lost it because my computer restarted! Anyway, I got this off of a wonderful website. Read this all over, it tells you basically everything you need to know. Don't hesitate to email me if you have any questions. Hope this helps!
Vegetarian and Semi-Vegetarian Diets
Different people follow different forms of vegetarianism. A true vegetarian eats no meat at all, including chicken and fish. A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry. It follows, then, that a lacto vegetarian eats dairy products but not eggs, whereas an ovo vegetarian eats eggs but not dairy products.
A stricter form of vegetarianism is veganism (pronounced: vee-gun-izm). Not only are eggs and dairy products excluded from a vegan diet, so are animal products like honey and gelatin.Check the Label Sidebar
Some macrobiotic diets fall into the vegan category. Macrobiotic diets restrict not only animal products but also refined and processed foods, foods with preservatives, and foods that contain caffeine or other stimulants.
Following a macrobiotic or vegan diet could lead to nutritional deficiencies in some people. Teens need to be sure their diets include enough nutrients to fuel growth, particularly protein and calcium. If you're interested in following a vegan or macrobiotic diet it's a good idea to talk to a registered dietitian. He or she can help you design meal plans that include adequate vitamins and minerals.
Some people consider themselves semi-vegetarians and eat fish and maybe a small amount of poultry as part of a diet that's primarily made up of vegetables, fruits, grains, legumes, seeds, and nuts. A pesci-vegetarian eats fish, but not poultry.
Are These Diets OK for Teens?
In the past, choosing not to eat meat or animal-based foods was considered unusual in the United States. Times and attitudes have changed dramatically, however. Vegetarians are still a minority in the United States, but a large and growing one. The American Dietetic Association (ADA) has officially endorsed vegetarianism, stating "appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases."
So what does this mean for you? If you're already a vegetarian, or are thinking of becoming one, it means that you're in good company. There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options — way beyond a basic peanut butter and jelly sandwich.
If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. That's why the ADA says that a vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.
Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:
* iron
* calcium
* protein
* vitamin D
* vitamin B12
* zinc
If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.
Here are some suggestions:
Iron
Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better.
Girls need to be particularly concerned about getting adequate iron because some iron is lost during menstruation. Some girls who are vegetarians may not get adequate iron from vegetable sources and they may require a daily supplement. Check with your doctor about your own iron needs.
Calcium
Milk and yogurt are tops if you're eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat by-product gelatin. Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get calcium. Remember that as a teen you're building up your bones for the rest of your life.
Because women have a greater risk for getting osteoporosis (weak bones) as adults, it's particularly important for girls to make sure they get enough calcium. Again, taking a supplement may be necessary to ensure this.
Vitamin D
People need vitamin D to get calcium into our bones. Cow's milk and sunshine are tops on the list for this vitamin. Vegans can try fortified soy milk and fortified breakfast cereals, but they may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.
Protein
Some people believe that vegetarians must combine incomplete plant proteins in one meal — like red beans and rice — to make the type of complete proteins found in meat. We now know that it's not that complicated. Current recommendations are that vegetarians eat a wide variety of foods during the course of a day. Eggs and dairy products are good sources of protein, but also try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.
Vitamin B12
B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.
Zinc
If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.
In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.
Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.
Getting Some Guidance
If you're thinking about becoming a vegetarian, consider making an appointment to talk with a registered dietitian who can go over lists of foods that would give you the nutrients you need. A dietitian can discuss ways to prevent conditions such as iron-deficiency anemia that you might be at an increased risk for if you stop eating meat.
Also, remember to take a daily standard multivitamin, just in case you miss getting enough vitamins or minerals that day.
Tips for Dining Out
Eating at restaurants can be difficult for vegetarians sometimes, but if you do eat fish, you can usually find something suitable on the menu. If not, opt for salad and an appetizer or two. Even fast-food places sometimes have vegetarian choices, such as bean tacos and burritos, veggie burgers, and soy cheese pizza.
Vegetarians can opt for pasta, along with plenty of vegetables, grains, and fruits. You may also find that the veggie burgers, hot dogs, and chicken substitutes available in your local grocery store taste very much like the real thing. Try the ground meat substitute as a stand-in for beef in foods like tacos and spaghetti sauce.
Regardless of whether you choose a vegetarian way of life, it's always a healthy idea to eat a wide variety of foods and try out new foods when you can
you should consult with a dr before going veg and veggie. I made that mistake not seeing a dr before and I nearly past out within the first 2 days because I wasn't getting any protein. Even with vitamins, seeing your physician is a good idea or dietitian.
"you should consult with a Dr before going veg and veggie. I made that mistake not seeing a Dr before and I nearly past out within the first 2 days because I wasn't getting any protein. Even with vitamins, seeing your physician is a good idea or dietitian."
Actually, protein is stored in your body for a VERY long time. I seriously doubt that two days without ANY source of protein was going to make you "Pass Out".
Most likely your diet before going veg was to blame.
You should see your Doctor before any form of physical activity etc. But eating a healthy diet from plant based foods and grains etc (I.e. Veg* diet) hardly justifies a trip to the Doctor. And that, my friend, is why most people are @ss-backwards on the issue. Just get a good book for Veg*n and you are all set. See a dietitian though, if you are concerned.
I think you need to ask yourself why you want to be a Vegetarian. Answer yourself honestly and realize that this is going to be a lifestyle change that you should do gradually.
When I started, it took me a year to taper off the majority of the animal products in my diet. I am currently a Strict Vegetarian aka Dietary Vegan because I do not consume dairy, eggs, or meat of any kind. Vegetarians vary between Lacto, eats dairy, Lacto-Ovo, eats dairy and eggs, or Strict Vegetarian like I am.
Lastly, don't rush yourself to become Vegetarian. Learn all you can about the lifestyle and diet of a Vegetarian. And if you are going to make this a life long decision, make sure that you eat a varied, balanced diet. Meaning you will have to cook for yourself if you don't already. (This might actually be fun...Personally I love to cook and experiment with new recipes)
Here is a link to a Vegetarian Food Pyramid to get you started on your research: http://www.vegsource.com/nutrition/pyram...
Lots of luck to you!
there are reasons why you must switch to a veg diet. but none that need you to eat meat!
vegan eats no eggs, and other animal products.
veges do.
hope it answered your question.
There are no special vitimans you need to take. Just get a balanced diet and you'll be fine. There are a few people that cannot be vegetarian because of health issues, such as anemics, but they are very rare.
I suggest you set up a schedule and do it gradually. Pick a date to stop eating red meat, but continue with other meat. Then, after a few weeks, stop chicken but continue fish. Finally, after a few more weeks, stop fish too (if you want to go that far). This will help you build willpower. Good luck.
I agree with going gradually as someone mentioned. Cut out red meat first. Then cut out poultry etc.
Meanwhile, read and research on nutrition and Vegetarian diets. Educate yourself on what foods you should be eating. What food contain what nutrients and how you can combine them to have the best diet (I'm doing this myself). Learn about the products out there that are both more healthy and don't contain animal parts. You don't have to do it all at once. You don't have to go from meat-eater to Veg. Gradual is better because then you can change your eating and purchasing habits over time as you learn.
Vegetarians (like me) don't eat meat. Vegans don't eat meat or animal products (eggs, cheese, milk) or purchase things made from animals (leather, wool etc).
Many Vegetarians eventually become Vegans, but for many it can't be done overnight. It's just too hard to go from one way of living to another without educating one's self FIRST. Part of the problem with *some* people (not all of course) in the veg community is that too many people get up on a high-horse about it instead of embracing others as they should be doing. You know the "I'm Vegan so I'm better" attitude. In my opinion, it should be "You quit eating cow? Awesome! The cows love ya for it! I'm so proud of you!" and then passing on the tips and encouragement. There's no need for the animosity and superiority crap. That garbage shouldn't be directed even towards the meat-eaters. This is a personal choice and you don't get any gold stars in the sky for it or years out of purgatory (if you believe in that). You get tons of benefits for yourself, the community and the Earth and you should feel good for that, but get your freakin' nose out of the air you are NOT Mother Teresa for crissakes!
On that note, I'm happy and proud of you just for looking into it. Try it out more gradually and I hope you join us. :D
slowly limit the meat that you eat until eventually you dont eat it anymore