Vegetarians or people who know! What is the healthiest diet for a vegetarian?

Question

Also, do you take supplements? If so, what kind?

Answer 1

Eat lots of soy products, like tofu

take a liquid vitamin (mine has EVERYTHING- omegas, proteins, vitamins, minerals)

lots of fruits and vegetables!

Good luck!

Answer 2

Variety is the spice of life AND the secret to a healthy diet.  Try this framework:

Whole Grains, Fruits or Vegetables, legumes--every meal

Nuts and soy products once per day.  

Sweets about once per week

At least 15 minutes of sunshine a day (your skin uses this to produce Vitamin D)

I take a multivitamin daily; I'm actually fine with my iron intake from foods alone, but I do take a B-12 about once a week.

Answer 3

I think the healthiest way of maintaining a vegetarian diet, is through informing yourself the dietary needs, and by exercising regularly, as your diet mostly consists of carbohydrates.

There are several types of VEGETARIANS:

Lacto-ovo- vegetarian

When most people think of vegetarians, they think of lacto-ovo-vegetarians. People who do not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products are lacto-ovo vegetarians (“lacto” comes from the Latin for milk, and “ovo” for egg).

Lacto-vegetarian is used to describe a vegetarian who does not eat eggs, but does eat dairy products.

Ovo-vegetarian refers to people who do not eat meat or dairy products but do eat eggs.

Vegan

Vegans do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients such as gelatin. Many vegans also refrain from eating foods that are made using animal products that may not contain animal products in the finished process, such as sugar and some wines.

The vegetarian can be a healthy option, as it reduces fat intake and lowers cholestrol.  However, you have to ensure that you eat a variety of fruits and vegetables, to get all the vitamins and minerals from your foods. To do this, you have use the vegetarian diet pyramid:

http://www.oldwayspt.org/vegetarian_pyra...

http://vegetarian.about.com/od/healthnut...

Here is a list of some possible options that you can get from the supermarket.  These products are vegan and vegetarian:

http://www.peta2.com/STUFF/s-eat.asp

http://www.peta2.com/STUFF/s-accvegan.as...

If you somehow find it difficult to get all your vitamins and minerals through your food, you might need to take supplements.  It is important to note, that NOT all vegetarians and vegans need to take supplements !  

I have not taken supplements on a regular basis, before not after becomming a vegetarian, however my mother suggested I should start, since I am leaving a warm climate to that of a cold one.

Cheers mate, and good luck with your findings :D

tofu

Answer 4

I have been vegetarian for  more than half my life. I take iron supplements and calcium supplements (a woman's daily vitamin does it for me). I eat a lot of whole grains with beans, like red beans and whole grain rice. I also eat free range eggs and family farmed milk (inexpensive at Trader Joe's). Lots of the "fake" meat (morningstar and boca) taste great and have plenty of soy protien.

Answer 5

Hi, here are a few useful websites that give you information on a healthy vegetarian diet, avoid too much cheese and high fat foods, nuts are good but in moderation!

Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:

Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.

Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.

Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.

http://www.vegsoc.org/info/goingveg.html -