How do vegetarian/vegans get all the nutrients your body needs?

Question

I'm just wondering, because the USDA Food Pyramid recommends an average of at least 5 oz of meat or beans a day, and average of 3 cups of dairy a day.

So if you don't eat that stuff, how do you get the nutrients you need from there? Do you just eats tons of beans or nuts? What about dairy stuff?

Answer 1

Vegetarians and vegans get all of the necessary vitamins and nutrients by eating a variety of fruits, vegetables, beans, nuts, and grains. Dairy isn't necessary; there are plenty of high-calcium foods like kale, orange juice, soymilk, tofu, etc.

Veg foods high in protein, iron, and calcium:

http://www.tryveg.com/cfi/toc/?v=08sourc...

Veg food "pyramid" / meal planning guide:

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

Vegans should ensure a reliable source of vitamin B12 by eating fortified foods (such as cereal or soymilk), or by taking a B12 supplement.

Answer 2

for dairy products, they eat special food which doesnt contain animal fat and they have lentils and other nuts and such.

Answer 3

By the grace of God.

All the fruits of the trees,fish in the water,roots ,plants,and berries of the earth.

It is really quite simple,don't you think?

Answer 4

http://www.vegsource.com/nutrition/pyram...

Beans and nuts are not the only meat alternatives.  I eat soy products, whole wheat pasta and bread and I do use dairy and eggs.  I would NOT use 3 cups of dairy a day though...that's too much.

Answer 5

The USDA food pyramid is heavily influenced by the wealthy and powerful beef and dairy lobbies and bears very little resemblance to reality.

Veg*ns get their nutrition from food.  Simple.  Any nutrient you can find in meat or dairy has a source in the plant world, and most often that source comes packaged with essential phytonutrients instead of the saturated fat and cholesterol it comes with in animal foods.  There's a direct correlation between countries that have the *highest* dairy consumption and those that have the *highest* rate of osteoporosis.  That alone ought to tell you that dairy is not all it's cracked up to be.  I got tons of protein, calcium and iron in my dinner tonight from chickpeas, quinoa and brocolli.  No mammalian reproductive secretions needed.

It's not even logical to assume that the milk of *another species* is required for adult humans to be healthy.  Like all other mammals, nature designed the milk of *our own species* to be the perfect food in infancy.  No other mammal drinks milk past weaning and no other mammal drinks the milk of another species.  Why would humans be so very different?

Answer 6

well you just eat food.

you can find most nutrients and vitamins that your body needs in a aray of foods, not just beans or nuts.

and since there isn't much fat that goes along with eating vegetables or fruits unlike with meat its healthier for you too.

Answer 7

i eat beans, nuts, fake meat, lentils, soy milk, green leafy veggies (calcium)

Answer 8

Why would you believe the USDA?  Their job is to protect US agricultural economy, including meat and dairy.  

When a healthful food guide pyramid was formed in 1988, it was dismissed and the doctor who devised the pyramid was reprimanded because she advised people to stop eating meat and to reduce their dairy intake.  

In 1916, when the food guide first came out, it was suggested to have one cup of milk per day.  By the 1950's they suggested 2 cups or servings, and now they are suggesting 3 dairy servings.  Milk sales have been steadily decreasing but cheese and other dairy sales are skyrocketing.  To make up for the declining milk business, they increased the food guide pyramid to include more servings.  

There are vegan food pyramids that suggest getting 2 or more legume servings (soy, soymilk, tofu, lentils, beans, etc.), 3 or more fruits, 3 or more vegetables, and 6-11 grains.  

We get all our nutrients from food.  Some people decide to supplement with a B12 pill and others get it from fortified food products or nutritional yeast.

Answer 9

Vegetarians and vegans get nutrients from food.

Americans have been following the USDA dietary guidelines for years and it hasn't exactly resulted in the picture of health, fitness and well being.