Basic needs for a vegetarian?

Question

I've been vegetarian for a little under 2 months, I don't eat anything that was living. I eat the occasional eggs and milk but try and avoid it when I can. I eat the occasional fake meat but I haven't been really careful about what I've been eating and I feel light headed a lot. I was wondering if someone could please explain to me what vitamins and minerals I need and how to get them withought eating meat? I would be very grateful!

Answer 1

you need to make sure your getting enough protein.  i don't know all your stats to say exactly how much, but you can't just stop eating meat and not replace the protein.  espeically if your laying off of dairy.  have you tried soy milk?  it's really good and good source of protein.  if you eat cheese, that too.  also- beans, tofu, soy.... all good sources.  the fake meats are great because they make the transition easier and if you liked the taste of meat you can still enjoy something that tastes similar.  they make a "fake" version of almost everything these days so find what you like.  some are made with eggs, so if your looking to go vegan watch out for that.  although i strongly suggest going vegetarian then vegan, there's nothing wrong with easing into it.  peanut butter of course is good and nuts.... snack of trail mix, apples in peanut butter are good.  

make sure your eating fruits and veggies... not enough meat eaters eat them but if your veg its even more important.  spinach is a big one.  find the ways you like to eat this stuff (cooked, stir fried, raw, dipped, etc.)  me and my bf like to fondu as it gets us eating a whole lot of veggies.  i like to snack on carrots adn celery and hummus. i love apples and pb.  spinach... it's not my favorite thing in the world but i eat it.  with some cheese i eat it even more willingly :)

switch to whole grains instead of white bread... better for you and more filling.

be careful that your not just taking out the meat.  you can't eat just pasta and pizza and granola bars.... the fake meats are great, but if you decide not use them incorporate a lot more beans, tofu, lentils, nuts, etc. to make up the protein.  even veggies have protein.   light headedness is a clear sign your bodies not happy.  look up some recipes and find some stuff that you think you'll like.  if you watn to take a multi vitamin just to cover your bases until you adjust it won't hurt!

Answer 2

Look there is no evidence to support pro-vegans. They always live unhappy lives.

Any Text book will tell you that milk, eggs meat etc. is healthy.

Do the right thing and eat meat.

I know it is hard but don't play with your health.

Answer 3

How often do you eat? Are you eating enough?

You don't skip breakfast do you?

Bread, pasta, cereal, rice, beans, peas, lentils, nuts, seeds, fruits and veggies can easily offer everything that you need except B12.

http://www.veganhealth.org/sh

http://www.pcrm.org/health/veginfo

All vegetarians should take a B12 supplement regularly since most people eat meat, dairy AND fortified cereals yet still have a B12 status that is lower than recommended.

http://www.veganhealth.org/articles/b12

It may help you if you see proof that vegan people have the same potential as anyone else.

http://sports.espn.go.com/espn/page2/sto...

http://www.veganbodybuilding.com/phpBB2/...

http://www.veganbodybuilding.com/phpBB2/...

http://www.macdanzig.net/bio.php

http://www.scottjurek.com/career.php

If you need meat or dairy during any stage of your life or to live any certain lifestyle, why does the American Dietetic Association say otherwise?

http://www.eatright.org/cps/rde/xchg/ada...

Answer 4

you need protien and calcium.

you can get both in beans

and in brocolli