A vegitarian diet? need help!?

Question

Ok so ive been a vegetarian for about a year now, and I'm pretty sure ive got it down ok as far as the dieting goes, but i need other veg's opinions and what they do, this is basically what i eat in a day and i wanna make sure I'm getting all the vitamins i need (Lacto-Ovo vegetarian)

8AM: Bowl of oat meal (plain) with either grapes or a apple and a glass of milk

10:30AM Snack (sun flower seeds/nuts/plain non-roasted/salted)

12-12:30PM Bowl of salad with baby carrots/tomatoes/red unions/ veggies ect

3PM Snack: some fruits or veggies

6PM dinner, will usually be somthing like tofu stir fry, veg chillie, cuban black beans and rice ect usually something with a meat replacer/beans in it

now, the question is, is this healthy? and am i getting all the nutrients that i need. would pref to have this anwserd by people who have lived a healthy veg diet for a long time, and any hints/tips would be very helpfull thanks!

Answer 1

That sounds very healthy and well balanced. I'd recommend picking up The New Becoming Vegetarian so you have a good foundation in all the nutrition knowledge you need.

Are you eating brown rice? It generally is much more nutritious than white, and can be heartier and more filling.

Might want to add some grains/protein to your lunch; peanut butter on whole-wheat, beans on pita bread (make burritos/fajitas), a handful of nuts, etc. But as far as vegetarian diets go, you seem to be doing well. If you're really concerned, you can make an appointment with a  vegetarian-friendly nutritionist/dietician.

Answer 2

Nuts and garbanzo beans are good sources of protein to complete the adequate protein source.

Answer 3

Hi, I have been a vegetarian for quite somtime and your diet looks pretty good. The only thing that I would recommend that you take or look into taking is a sublingual B12 vitamin. Vegetarians and Vegans alike don't get as much of this vitamin as meat eaters do.

Sublingual means that it goes directly into your blood stream. You can take a regular supplement as well. I personally like the sublingual because i get an instant boost from it.

Hope that helps :)

Answer 4

The thought of tofu puts me right off vegetarianism. As for a drink, why not have a glass of wine. I have been advised to drink a glass of wine each night by my specialist. I have an eye condition and wine is beneficial.