What are some nutrition tips for a vegetarian diet?
I was raised vegetarian (hippy parents) and have never eaten meat. I eat eggs and dairy but no meat, poultry, or fish. I have good eating habits and eat a lot of whole grains, beans, eggs, dairy, fruits, and green leafy veggies. I'm wondering if there are any nutrients that I'm still not getting, i.e. vitamins or compounds that are only found in meat, poultry, or fish. I feel generally healthy and reasonably energetic but since I've never eaten meat I have nothing to compare it to. Is there a supplement I should take?
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For the most informative and well-researched book on the subject, try Dr. Joel Fuhrman's EAT TO LIVE. His approach is draconion, since he thngs dairy products are unnecessary. But there is a wealth of info. Some issues about vitamin supplements are, however, both age and gender related. Bone loss and density, menopause, exercise....etc.
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I think there is some amino acid found in red meat (maybe connected to B-12) that you can't get anywhere else, but I'm not sure this is still the current thinking on this matter. There must be somewhere else you can get it (aka B-12). I'd look for something recent info too.
IANAD, and I think there was another question on here about b-12, but my vegan ex-girlfriend used to take b-12 because it is only found in animal products (liver adn whatnot). If you take a multi and make sure you get your complete proteins, you'll be fine.
i would also take an omega 3. many are made with fish oil but i think the benefits outweigh feeling guilty about eating a fish product. plus if you get the right kind they are made from fish that have less mercury, another worry...ho hum... i take some that are specially formulated for "emotional balance" and i feel worlds different, really. ask me if you want more info about them! luv e
If you're looking for fish with less mercury, eat lower on the food chain. Big predators like tuna, swordfish, and halibut accumulate more mercury. They're also not very sustainable. Lovely but much-maligned sardines and anchovies have lots of omega 3s, plus lots of calcium since we eat their bones, and way less mercury.
I’ve been vegetarian for 15 years. The most important is whole grains and lots of dark greens for optimal energy and a general sense of well being. (Dark leafy greens are good for the brain) Do not eat any trans-fats and limit your intake of saturated fats otherwise you will feel sluggish. For a complete protein, combine any cereal (e.g. rice, wheat, barley, corn, etc) with a legume (anything that grows in a pod, e.g, beans, peanuts, sprouts, etc.) plus a green vegetable. Easy: cereal+legume+green vegetable = complete protein. It’s also good to supplement your diet with the occasional free-range egg.
I highly recommend “Spiritual Nutrition” by Dr. Gabriel Cousens. While it’s focus is raw, you don’t have to go raw, but you will get most of your nutrients from the raw foods you eat. E3 live is a great supplement but you really need to consult an ND to see what you might be lacking and the best ways to get those nutrients. If you are severly lacking something, they can do infusions for you as well.
omega fatty acids…? only available in fish oil. maybe consider taking supplements?
I’m 60 and have been a vegetarian for only 5 years and have never felt better. I don’t make a big production out of it, but will always make a choice for some protein – an egg here and there and always nuts – along with whatever fruits, grains, legumes, vegetables that I eat. It’s pretty easy to do. I grow my own organic garden, which also, is not that difficult, as long as you accept that you share some of the garden with the critters…not so bad. I highly recommend it. I bicycle ride 4–5 times a week and feel great. Wish I had made this choice years ago.
I was vegetarian for more than a decade. My son was vegan for a while and that was much much harder to maintain and cook for. If you have dairy and eggs in your diet at all, you don’t really have to worry about supplements. I’m not a doctor. This is just what I learned from tracking my own diet.
You’re probably already getting the B-12 that most people worry about vegans not getting. You can get plenty of Omega3 from walnuts, flax seed, and things like that. I remember those two because they’re foods that I like.
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| asked April 8th, 2007
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