I've recently become a vegetarian, and I believe I've made a good decision. The thing is that I think I'm not ingesting enough proteins, so could somebody tell me which vegetables are the ones with high amounts of protein? Thanks
everything pretty much has protein, all vegetables and fruits have it to an extent. if you wanna make sure you getting enough of all the amino acids then just eat a wide range of fruits and veggies which you should probably do anyway. soy foods usually have all of the amino acids in one like meat do. meat and milk actually have way too much protein in them, and stress out some internal organs.... it really isnt something to worry about, protein is more of a cultural thing than a necessity to good health.
Way to go Clover! Yeah, there are trace amounts of protein in practically everything. And you'd be surprised at how little protein the average human actually needs. But say you're trying to gain weight (muscle), you can get an extra boost from: Soybeans (tofu): 35% protein Chickpeas: 25% protein Blackeye, kidney & most other beans: ~20% protein Peanut butter is good, but watch out; they often add oil & sugar. Otherwise, all these suggestions are practically fat-free, and the carbs are fiber. (You'll have abs of steel in 3 weeks.)
You shouldn't need to worry about not getting enough because all foods have some protien - which should be bags for anyone if they are eating a balanced variety diet -the above post is right. But if you want to add more,many things are easy to get and eat imo. I know there are more- but tofu, lentils, beans, nuts and seeds all have lots of protien and they are easy to get hold of. For myself i add seeds like sunfower to stirfries, also tofu, or i make soups or casseroles with lentils and beans (yummmmy), or i put nut/seed spreads like tahini /hummus or sunflower spread on to sandwiches and put a piece of tofu on there too. I also have a few nuts to snack on during the day- like almonds and peanuts, and peanut butter is pretty good. My diet is pretty limited by budget and because we only have cheap tofu here, no easy access to mock meats etc. Depending on where you are you may be able to get a good range of mock meats, burgers, sandwich fillings and slices, yoghurts- and vegan cheeses all kinds of yummy vegan stuff. If you are eating stuff that is not just a typical meat diet minus the meat, but are having a variety of things then you should be ok... like above post said. For me, one of the best things about being vegan imo is the range of foods i get to try.....i know some meat eaters who have not even tried hummus lol, but they are the first to tell me that my diet is limited..:rollseyes: edit: I also think eating as much raw food as possible makes one feel a million times better than eating mostly processed stuff. I see fruit is mentioned, i agree- i feel way way better when eating a variety of fruit and raw veges each day.
from the FAQ: Onto what you are really seeking: Omnivores and new vegetarians and vegans often have a lot of questions. Hopefully this thread will answer those questions. I have included a list of good veg*an (means veggie and vegan) sites. Inclusion on this list does not mean that the content is endorsed by anyone at all. Know the source from WHOIS or however you wish to judge the accuracy. The Web is a strange place with some good, bad, and ugly ideas. Surf protected by common sense. Basic Dietary Info: position paper: American Dietetic Association: http://www.eatright.org/Public/Gove...rs/92_17084.cfm More links from the Vegetarian Resource Group: http://www.vrg.org/nutrition/ info on protien, calcium, iron and B-12 specifically and heath matters in general Vegetraian Society Info Sheet: http://www.vegsoc.org/info/vegan-nutrition.html Veagn Society of the UK: http://www.vegansociety.com/html/food/nutrition/ VegWeb’s pages: http://vegweb.com/nutrition/ US government source: Food and Nutrition Information Center http://www.nal.usda.gov/fnic/pubs/b.../vegetarian.htm
Another question... did you all have trouble with your parents and friends when they knew you were vegetarians? My parents qualified me as carzy, and my friends were shocked. The thing is that here in Uruguay eating meat is the most common thing, and one of our "greatest" traditions is the Uruguayan barbacue, so... you see, people don't react well when facing a vegetarian... Anyway, I know that sooner or later they will get used to the fact that I am a vegetarian.
Yes! I have just recently converted 3 weeks ago. My boyfriend thinks I'm crazy and loves to make fun of me and push my buttons, and my parents don't get it. A lot of people get defensive becasue to them I guess, you are insulting thier eating habits by having your own...weird huh? Oh well, they can take or leave it, cause you are doing whats best for you! Good luck!!
I'm lucky that my friends are respectful (I guess if they weren't, they wouldn't be my friends!) But hah, yeah parents rarely "get it", because they like to assume age=wisdom. It's hard for them to believe a youngster knows something they don't. I gave up trying to reason with mine, and instead I now use the silent treatment. Example: Spaceduck's Dad: You need more protein. Spaceduck: [sips glass of water] Spaceduck's Dad: Mmm... wouldn't you love a juicy steak? Spaceduck: [pets the dog] Spaceduck's Dad: Er... so what's on TV tonight? Spaceduck: Oh, there's a really funny movie coming on at 8... [conversation resumes in a normal manner] After a while they either get bored, embarrassed, or they just give up. Try it; it's a lotta fun!
Ah, the babacoa! I became veg in Texas in 1980, so I sort of relate. It is difficult when you are seen as "turning against tradition." But, figure out what parts you can do. I have always been cool about the veggies being on the same grill as flesh. If a few are too "juicy", well, they get pushed aside and head for the compost heap afterward. Keeping a line where "contamination isn't so much of an issue helps in public. At home, be more choosy. US veggies may think they are getting meat-grease-free food, but unless it's a kosher dairy restaurant of veg only, the grease is everywhere, so a little concession in the name of peace works for me. What goes along with barbecue in Uraguay? what are the fruits/veggies that are consumed? Let me know that and i'll get some ideas in the veggie barbecue thread. buenos tardes.
and check this out frem www.vegfamily.com Vegan Nutrition with Dina Aronson, M.S. R.D. Dina AronsonDina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of NutraWiz.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina is the nutrition consultant for the Boston Vegetarian Society and the state representative for the Vegetarian Nutrition Dietetic Practice Group. She is also the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002. Hi, I'm a 14 year old girl who just became a vegan after really not eating a lot of meat. My mother said that if I am going to do this I have to find some other kinds of food that will replace meat and be good for me. Could you tell me some alternative things that I could eat and be healthy and happy? - Dylan Dear Dylan, It can be hard for parents to understand when their children change their diets, and it can be scary for them too. Vegan diets seem to go against what adults have been taught for years: that meat is a necessary and healthy component of the diet. Of course, this is false, but still it is hard to break out of that mindset. You are lucky that your mother is willing to support you, and that she is concerned about your nutrition. There will probably be some challenges here, because it's not healthy to take a typical omnivorous diet, strip away the meat and dairy, and replace with a few plant foods. The diet must be thought of in a whole new way. Think of it this way: people have a certain idea of the "right way" or "normal way" to eat. In the United States and other countries, a typical dinner plate will contain a pile of meat, a pile of vegetables, and a pile of starch. If that's what we're starting with, then we go vegan, we take away that pile of meat and are then left with vegetables, starch, and a big empty space. So what is the solution? We have to rethink our plates. Similarly, most people have a sandwich for lunch: 2 slices of bread and meat in between. When asked to come up with a meatless lunch, people are stumped because they're stuck in the Sandwich Mode! So we have to rethink each meal. Healthy vegans typically do not eat a pile of vegetables, a pile of potatoes, and a pile of veggie burger. Rather, many of us prepare our food like other cultures do: we mix things up. For example, beans with rice and vegetables; vegetable curries over rice or bread; beans and vegetables in tortillas or pita; salads with beans; stir-fry vegetables with tofu; casseroles with soy protein and vegetables; veggie chili with whole grain pilaf; bean dips and spreads with veggies and crackers; shepherd's pie with potatoes, tofu, and vegetables, chunky soups and stews with veggies and beans, etc. So, it's not as straightforward as simply replacing the meat with a vegetarian alternative. We can occasionally replace things like veggie burgers for hamburgers, veggie dogs for hot dogs, and a tofu steak for a steak. But this will get boring. And since no one vegan food has the same nutrients as meat, it doesn't make nutrition sense to search for a "meat replacement." The whole diet, not just the meat replacement, must be considered. Meat is a rich source of protein, zinc, vitamin B12, and iron. When we take away the meat, we need to find vegan sources of these foods. Fortunately, vegan sources of these nutrients are HEALTHIER than meat! Beans, nuts, and soy products are the foods that are most closely related to meat, nutritionally speaking. Plus they contain dietary fiber and special phyto-nutrients, found only in plant foods that help fight cancer and heart disease. But remember, healthy vegans will also eat more fruit, more vegetables, more whole grains, etc. than the average person. So when you replace the meat, you should also shape up the rest of your diet. Keep in mind that you need a regular source of vitamin B12, vitamin D, and essential fatty acids. (see the many articles on this topic on the VegFamily site, or get a book with more info, such as Becoming Vegan). As long as you're getting plenty of servings of legumes (beans, nuts, soy, and seeds), vegetables, fruits, and grains, you should be meeting your needs for all other nutrients with no problem. One good dinner compromise is to have your mom prepare (if she's willing to do the cooking) a high protein dish such as bean soup, chili, etc. as a side for them and a main dish for you. On days when that's not possible, have ready-to-go items like canned beans (for adding to salads and pasta), frozen veggie chicken nuggets/burgers, pre-flavored tofu, veggie meal kits, nut butters, etc. I also encourage you to cook - your good habits may rub off on the rest of your family! Also, pour a tall cold glass of enriched soy milk (Silk Enhanced is the brand I recommend) with meals. Ask your mom if you could take a vegetarian cooking class together; visit with a dietitian specializing in vegan diets; buy a vegetarian cookbook with nutrition guidelines, or all of the above! This way, it's an educational experience for all, you can enjoy a vegan lifestyle, and Mom can rest easy.
Once again, thanks for the replies. It is nice to know you are not the only one in this situation. My parents still don't like the idea of having a vegetarian daughter, but they will have to get used to it. TwilaRed, I hope yours will too. Answering drumminmama's question about what kind of fruits and veggies could be found in a common barbecue here, well, you can find tomatoes, red and green peppers, potatoes, sweet potatoes, carrots, corn, and most of the green vegetables like lettuce or cabbage in salads as a side. Regarding to the fruits, well, you can find all the classic ones: apples, bananas, oranges, pineapples, pears, kiwis, melons, watermelons, etc. usually as an optional dessert (most of uruguayans prefer icecreams or cakes for dessert) And, Sapceduck, I'll probably follow your advice , thanks.
I have been a vegetarian for over 20 years now. It's really not that difficult getting enough protein, even for vegans. I have been eatting a lot of soy products lately. One of the hardlest things is going to peoples houses for dinner, and a lot of times they think vegetarians only eat what they eat just minus the meat - so they usually end up serving only salads and maybe potatoes and the like.
