How to healthy as a new vegetarian?!
Answers: I am on road to a vegetarian lifestyle and I was wondering..how do I eat right as a new vegetarian.If you could you give me a list of food that have the nutrients I need(when I saw nutrients I mean iron,vitamin c and d.all those things).What foods do I need everyday to have a well balenced vegetarian diet??
It's important to eat a MOSTLY fruits and vegetables, if you ask anyone who knows anything about nutrition, you'll find out that cutting protein (meats) out of your diet will make you lose energy. There are substitutes though, both beans and rice are considered half proteins, and when eaten together, will be a proper substitution for the "lack of protein" in your diet. As far as everything else you asked about, it's ironic, everything you asked is found in vegetables and fruits. Vitamin C is found in citric acids (lemons, limes, oranges, and pinapples). Vitamin D (calcium) is found in milk and in green leafy vegetables, but you need a certain amount of sunshine before your body will absorb the vitamin. You can find Iron in spinach, and fish (even though fish is a meat product, it might be wise to keep eating it, it's very good for your body).
Make sure you get a balanced diet, including protien and B12. I find that if you are ovolactovegetarian (which means you consume egg and milk products) vitamins and protien aren't an issue.
There are many good books available; check your local library. And check out this website:
http://vegweb.com
There are many, many recipes on this site, as well as informative articles and a good Q and A board.
go slow and cut the animal products gradually so you don't shock your system.
there's nothing you have to have everyday, just get a good variety of healthy foods. vegetarianism isn't about substituting Little Debbies for Big Macks.
Be sure to include beans, legumes, and try to get a variety of plant 'parts' such as
roots (potatoes, peanuts, things that grow underground)
stalks (celery, rhubarb, asparagus, any stems)
leaves
fruits
seeds & nuts
eat most things as pure and whole as possible to the way it occurs in nature and avoid highly processed or man-made foods. Whole grains like oatmeal are better than white flour, a whole potato with skin is better than refined potato flakes, etc.
my doctor just told me to take finstone vitimans or if i go vegan to take womans one a day