What do people eat to get there daily protein and iron when there vegetarian?

Question

i want to know all the things you can eat to make shure you get what protein and iron and other things like when you eat meat

Answer 1

well come to the world of vegetarain because of you more and more animals will save their lives thanks :)

Proteins: Body's protein needs can be provided by either animal or plant sources. Mixed protein diet obtained from various plant sources is better than animal protein and is recommended in diabetes, renal diseases and liver diseases. Mixed protein diet from different plant sources has been the pattern of diet in India for all vegetarians.

Carbohydrates: Carbohydrates are mainly found in plant foods; like cereals, grains, fresh and dry fruits, legumes, vegetable, greens, nuts etc. plant carbohydrates include' large amounts of starches, sugar and fibers which are important for gut functions. The body is better suited to a high carbohydrate diet than a low carbohydrate diet. In fact 55% of the food intake should be carbohydrate. All animal products do not contain carbohydrate which is essential for body.

Fat: Plant fats differ from animal fats in two different ways 1) they are cholesterol free 2) they generally contain more polyunsaturated fat and less saturated fats. Plant fats usually have higher polyunsaturated fat value than animal fats.

A diet which is low in cholesterol and which contains fat of a high PIS value is associated with a lower incident of coronary health disease.

Vitamins and Minerals: plant foods are rich in many vitamins and minerals.

Vitamin D: Vitamin D is obtained by exposure of skin to sun light and this is not a problem in India.

Calcium: The vegetarians can meet their needs for calcium from dairy products. Riboflavin (Vitamin B2) Dark green vegetables are good sources of Riboflavin as are legumes and whole grain cereal.

Iron: The problem of iron deficiency is relatively common but vitamin C significantly enhances absorption of iron hence it is advisable for vegetarians to include with each meal a food high in vitamin C which as lime, citrus fruits or juices.

Zinc: Zinc is found in large number of plant foods.

Fiber: Fiber is found only in vegetarian food like whole grain cereals, legumes, greens, fruits, vegetable etc.

Thus in vegetarian foods all requirement of nutrition for body growth and maintenance is fulfilled. One can have a complete and balanced diet provided we take enough food which is as close to nature as possible in maintaining sturdy and disease free body. It is equally helpful in curing many diseases.

ADVANTAGES OF VEGETARIAN DIET:

More & more evidence is surfacing that directly links a prolonged non- vegetarian diet to diseases as cancers, heart diseases, diabetes, asthma just to name a few.

1. LOGEVITY: Vegetarian can expect to live 4-10 years longer then the non-vegetarians.

" Source: Seventh day Adventists study

2. LESS HEART DISEASE: Because of low fat, saturated fat and cholesterol content of the vegetarian diet the risk of heart disease is lowered. High blood cholesterol levels are associated with increased risk of heart disease.

3. LESS CANCER: Up to 40% of all cancers are diet related. Cancer death rates have been associated with obesity and high fat / low fiber diet. Vitamin A & C are thought to be protective against colon cancer. Low fat diets protect against prostrate and breast cancer. Indoles, lignans, isoflavones, protease inhibitors which are present in plant foods and shown to be potent anti carcinogens.

4. LESS BOWEL DISEASE: Diverticular disease and appendicitis occur more frequently with low fiber intake as in meat diet.

5. LEES OBESITY & LESS INCIDENCE OF DIABETES: It is easier to plan a low fat diet for a vegetarian then for a meat eater. The fiber in plant food dilutes the energy & provides a satisfying meal without all the calories. Diabetes over the age of 40 seems to be related to

Answer 2

protein- beans, nuts, fake meat, tofu, some veggies

iron- supplements, kale, some leafy greens

Answer 3

PROTEIN:  

Legumes - Adzuki beans, black beans, garbanzo beans, lentils, navy beans, kidney beans, pinto beans

Soyfoods - green soybeans, miso, cooked soybeans, firm tofu, silken firm tofu, tempeh

Textured proteins and sietan - taste and texture to resemble burgers, chicken,and other meat products

Nuts - from almonds to walnuts

Seeds - including flax, pumpkin, sunflower and more

Whole grains and derivatives - from barley, millet, oatmeal, quinoa, rice, wheat germ and wheat flour

Vegetables - sprouts, broccoli, carrots, cauliflower, corn, green beans, kale, mushrooms, okra, white potato, sweet potato, spinach, and romaine lettuce

Fruits - banana, figs, oranges, prunes

Dairy products and eggs - cheese, eggs, milk, yogurt

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IRON:

dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit. Iron can also be found in enriched products, brewer's yeast, and breakfast cereals that are fortified with iron

There are many more, but I hope I helped a little.

Answer 4

Nuts, beans, toffu.  There are also protein shakes that you can have that are really good.  Here is one that I like.  I get it at Cub Foods.

http://www.iateapie.net/reviews/archives...

Just mix it with milk!

Answer 5

nuts or beans

Answer 6

What you should do is, every day, before lunch and dinner, eat a bowl of salad. Also, with dinner, you should eat vegetarian beans, or some sort of tofu (veggie burger, tofurkey, tofu dog, etc.) This is what I eat every day and I totally get enough of these nutrients. Also it helps to eat PB&J's for lunch.

Answer 7

The myth is out there.

How could the stupid batery farm chicken & cows manufacture their protein, iron and B12?