i am a vegetarian and never ever want to eat meat again. i am fine consuming dairy products. i have lots and lots of milk. any certain foods i should eat to make up for not eating meat?Vegetarian diet?
If you are having lots of milk make sure you have enough magnesium in your diet as you need a correct balance of both calcium and magnesium in your diet for your your bones. A study by the US dairy council found that women with a high intake of calcium were MORE prone to osteoporosis later in life.
You need to focus on having the right combination of nutrients at each meal to aid absorption. For example iron is not as easily absorbed from veggie sources as meat sources but you can increase your absoption by having vitamin C especially at the same sitting. Vitamin E also helps. The darker green the veggie the more iron generally so spinach and silverbeet are great. Bok Choy etc are probably really good also. I stew green leafies in crushed tomatoes (vit C rich) with a little chilli. This is very flavorsome as well as a good combination. It might be worth having a vegi based iron supplement too. Such as Floradix. I have this in OJ (make sure its 100% orange juice and not made from concentrate) and sometimes add a vitamin C powder in it too and spirulina for a real hit!
Eat plenty of nuts.. Brazil nuts have some great nutrients for veggos. You will be getting plenty of Vit B12 from the dairy you are consuming.
Eat bananas as they are rich in potassium and they are one of the wonder foods. Basically eat a wide variety of everything healthy! Aim for different colours as this can indicate different nutrients eg carrots and red capsicum have Vit K.
As for protein, you will get some of this in your milk but it is important that you aim for protein from 3 different vegetable sources a day. This doesn't have to be at the same sitting but you need this for your body to convert into a complete protein for all its uses. This is not hard to do. Examples of protein are:
Nuts
Seeds
Lentils
Beans
Tofu (a complete protein by itself)
Have a salad with some sesame and sunflower seeds. Chuck seeds and nuts in every meal you make. Have a curry with potato and some other root veggies on brown rice (contains some protein) with a can of chickpeas and some dried red lentils thrown in while its cooking. Use coconut milk (this is a nut)
Go to the library and get some good books. It is lots of fun learning some new recipes and getting creative!!
Falafel is yummy!
beans.
lentils.Vegetarian diet?
Fish
tofu is delicious and healthy.
and vegetarians don't eat fish to the guy that said you should eat fish.
pescetarians do, but vegetarians don'tVegetarian diet?
Tofu
Eggs
Soybeans
Blackbeans
Chickpeas
Peanut butter
Almond
Cashews
Seeds
Cheese
Milk
Soy products
not
Tofu, soy, and organic eggs (if you eat eggs) will help make sure you get all the protien you need. Also don't forget a multivitamin with b12.
Bread, pasta, cereal, rice, beans, peas, lentils, nuts, seeds, fruits and veggies are all that you need. Everyone should take a B12 supplement because even people that eat meat, dairy, eggs AND fortified cereals usually have levels lower than recommended.
http://www.veganhealth.org/sh
http://www.pcrm.org/health/veginfo/vsk/f鈥?/a>
Please visit the following links so that you can be confident in your decision when people question the the ability of a veg diet to maintain optimal health.
http://www.veganbodybuilding.com/phpBB2/鈥?/a>
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