How can i make sure i am getting the proper nutrition on a vegan diet?

Question

How can i make sure i am getting the proper nutrition on a vegan diet?

Answer 1

Bread, pasta, cereal, rice, beans, peas, lentil, 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 vegetarians 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 2

eat a load of nuts and beans, they seem to have it all.

Answer 3

you can't really get all the nutrients on a vegan diet so taking vitamin supplements would help to ensure on proper nutrition

Answer 4

A properly balanced vegan diet is just as healthy, or even healthier, than one that includes meat.

You should definitely do some reading to improve your understanding of nutrition. "Becoming Vegan" is a good book.

Meeting with a registered dietician or nutritionist is a good idea. They can help you plan meals and ensure you're meeting all your nutritional needs.

As a vegan, you need to ensure you have a source of B12. Generally a B-complex multivitamin is a good idea.

Answer 5

I'll bet your boyfriend, who you are trying to convert to become a vegan, doesn't have this concern!  ...  You AREN"T getting all the proper protein and amino acids on a vegan diet.....

Answer 6

I highly recommend reading "Becoming Vegan" by Brenda Davis and Vesanto Melina for in-depth coverage of vegan nutrition.  It's a really valuable resource.

In the meantime, just google the vegan food pyramid and make sure you're getting plenty of legumes, whole grains, nuts, seeds and fresh produce.  It's not hard to meet all of your needs if you eat a variety of each of the vegan food groups.

Answer 7

Go see a dietician. They can teach you some good eating habits so that you are being as health conscious as you should.