What are the common mistakes made on veg/ vegan diet?

shan_0517

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swisspea

It isnt just at the beginning! When I started my pescetarian diet, I was really on-top of all my nutrients. In the last few years though, I let things slide and became too dependent on milk/cheese and soy products (which are not so good for the environment). Being on MFP gave me a nutrient wake-up call!

Another poster asked for reasons why people make the switch to a vegetarian diet. First off, that's not what this thread is about, but if you'e interested, I can tell you my reasons. I became a pescetarian (I try my best to eat mostly environmentally friendly fish species and practices, but I can't keep away from salmon sushi) because of the damaging environmental implications of big factory farms. Getting most of your nutrients from animals grown on massive compounds, fed mostly corn or low-grade feed, using up incredible quantities of water and energy that could be used for growing plant-based foods. Few slaughterhouses mean incredibly long journeys by truck. Unfortunately, in North America, I do not see the organic, free-range, sustainable solutions working as things currently are.

I currently live in Switzerland, where animals in general are raised on smaller farms. Organic is quite common here, and the cows at least lead mostly pastoral lives (we used to have cows living on the front lawn of our old apartment building for 3 months a year- the smell wasn't lovely and their bells would wake us up in the morning, but it was quite nice), outside in fresh air, with high-quality feed and grass. People eat smaller quantities of meat, and wastage is not tolerated. You can get milk from cows that eat on organic, free pastures, and finding a non free-range egg is quite a challenge. I am finding my environmental argument that works so well in North America to be quite difficult to explain here. However, I'm not changing anytime soon. I appreciate the meat industry here, but I can't face the North American style.

I'd also like to add that "fake-meat" products gross me out. They are so processed and have a horrible taste to them (in my opnion). My favourite products are those that are not trying to be meat, but take the shape of it. Vegetable paddies come in an amazing array of flavours, that's about all I use. Some people like them though, and that's ok. It's about the same as eating a hot-dog for all you meat-eaters.

Thank you guys so much. I must admit that I did forget about the protein aspect (very important I know). I think that (at least in the beginning) I'm going to have to really pay close attention to what I'm eating so that I make sure to get all my nutrients in.

gastankerdriver

This is a valuable thread with a lot of good information on it. I dabble in vegetarianism because ultimately, I would like to give up eating meat in the future when I am ready. I take a whey protein powder for most of my protein needs. I also recently started taking an iron supplement. 325 mg ferrous sulfate. A six month supply is about $10. I would also recommend that you look at Vega products. I particularly like the whole food optimizer. It is a little pricey ($59), but it will provide nearly all of your nutritional needs. I also recommend the book "Digestive Tuneup" by Dr. McDougall. He has a website and a clinic in Santa Rosa. Dr. McDougall demonstrates how food affects your digestive system and that nearly every digestive disease (colon cancer, liver disease, colonitis, constipation, hernias, hemmoroids, gall stones, etc.) is exclusively related to diet. Essentially, we are two legged food processors and our digestive system is designed to live on a diet of about 5% meat and 95% fruit and vegetables and starchy foods like yams, beets, potatoes, etc. His work is invaluable and I recommend his website and book to anyone who wants to eat a proper diet.

Ti_Kao_Loi

Adopting a Vegetarian or (particularly) Vegan diet has many long term health benefits compared to meat-eaters such as lower susceptibility to developing high blood pressure, high cholesterol, heart disease, osteoporosis and circulatory conditions. And without wanting to proselytize, those that scoff at the Vege/Vegan diet may want to look into The China Study (numerous resources on-line), before passing any sort of judgement.

However, just because you forgo meat, doesn't mean you still can't go wrong! My advice is to ensure you get adequate daily intake of a wide variety of fruit and veg, as well as whole grains and beans. You'll find that you can eat larger portions that fill you up without going anywhere near the calorie count you may expect.

One question that is commonly asked relates to protein, which can easily be found in so many Vegan/Vege foods such as beans, tofu, nuts, quinoa, etc. If you are struggling to come up with ideas for meals just hit YouTube. You can find enough recipes and information to last you a lifetime!!

The one key vitamin that you will not be able to get enough of is B12, which at dangerously low levels can cause anaemia or problems with the nervous system. So look out for products that have B12 added (such as Soy Milk with added B12 and Calcium) or alternatively look to take a b12 supplement. This should take care of any deficiency build up.

vthetigercat

A lot of what I was gonna say has already been said, so I'll just recommend a couple of books, both by Isa Chandra Moskowitz, vegan queen chef.

'Veganomicon,' is like an encyclopedia of delicious vegan recipes, and has some invaluable sections about how to prepare vegetables in even the most basic ways.

'Appetite For Reduction,' contains lots of low-fat recipes and it does talk a lot about the mistakes that vegans make when they first make the switch.

I was vegan for 3 years, but I'm not even vegetarian now. When I was vegan I was very active and had a lot of energy, because I made sure to get a good balance of macro-and-micronutrients.

A "good balance" for me back then was about 50% carbs, 30% protein, and 20% fat. Now I have increased my protein consumption because it is more convenient to prepare sources.

Eat a lot of quinoa! One of the only vegetables that is a "complete protein." And don't eat too many vegan cupcakes! They are ultimately the downfall of any vegan diet.

jenbunboo

The biggest trap I fell in to was "if it isn't an animal product, it is healthy." Even with that attitude, I still lost 20 pounds without trying. I eventually plateaued and had to really start looking at what I was eating. Hello MFP!

Personally, I make sure I include protein at every meal. As a meat eater, you have to work to keep fat low. Watch your cheese, watch what cuts of meat you're using, watch your excess fats. As a non-meat eater, I have to work to get enough protein, and barely glance at my carb or fat levels. A calorie is a calorie, and the number of calories will determine how quickly you lose weight...the macronutrients go a long way to figuring out how healthy you are doing it. *Not a medical opinion, just mine based on watching myself, others, reading the forums, and outside research.*

Breakfast is frequently a smoothie for me. I use a non-milk (So Delicious coconut milk is my favorite, I can't wait to try their almond milk when it is released!), some frozen fruit, a banana if I feel like it, some flax seeds, hemp oil or seeds, or coconut oil if I feel like it, and many days a vegetable based protein powder. While I prefer to eat as many whole foods as I can, I opt for the protein powder here rather than spending the time to make a bean breakfast (but bean breakfast wraps are great!). Lunch I often eat leftovers, or make a bean salad. I grab some random can of beans (black, kidney, garbanzo, cannellini), chop up some fresh veggies, and add leftover pasta sauce or some lemon juice and salt and pepper. For dinner I make a wide variety of dishes. I have a lot of cookbooks accrued over the years, Williams-Sonoma's Eat Well is a favorite, along with a slew of Veg*n ones. Also, there are really useful websites out there, like Oh She Glows and ppk. I eat an extremely varied diet, focusing on fresh fruits and vegetables, lean proteins, some healthy fats, and the occasional treat thrown in. I find eating this way to be fun.

I chose to stop eating meat after having to put down a family pet. What made him SO different from the animals I was eating? Sure, I knew him, but I don't kill people I don't know either. It came down to I didn't enjoy meat enough to justify taking a life. I cut out dairy and eggs because I'm allergic to one or the other (or both) and I'm too lazy to figure out which one. I'll still have a little bit of one or the other about once a month, just for convenience when I'm out of the house, to avoid eating a side salad and fries at many of the restaurants around me here in PA dutch country.

As to b12: You can keep your b12 up with either a vitamin, nutritional yeast, or by eating some foods enriched with b12. B12 is actually produced by bacteria in dirt and water, and even in your gut. http://www.drmcdougall.com/misc/2007nl/nov/b12.htm is a good site to read when it comes to b12.

sammi402

The most common mistake of being on a vegan diet, is being on a vegan diet.

LMAO!!! That's just wrong.


Created by MyFitnessPal.com - Free Calorie Counter

Flaco1960

Tp paraphrase Dean Wermer: "Being a jerk is no way to go through life, son"

simplyeater

Eating processed and convenience foods. You have to learn to prepare your own meals, there's no way around it if you want to eat healthy and enjoy what you are eating. Make a commitment to try a few new recipes (and types of food) each week and before you know it you'll have a whole repertoire of healthy options. There are no shortage of ideas online (Pinterest and blogs are my fave) and they cost nothing. Happy cooking!

Flaco1960

The most common mistake of being on a vegan diet, is being on a vegan diet.

To paraphrase Dean Wermer: "Being a jerk is no way to go through life, son"

Grimmerick

Why in the hell do people cut meat out of their diets only to eat food that is so processed and flavored to look, feel and taste like meat? I just don't get it, and I never will. There is a reason your body says "I want meat".

It basically comes down to their personal ethics being stronger than their cravings for meat. Some people still do like meat but refuse to throw down their own personal ethics because of the treatment of the animals just for a piece of food. and I can respect that

Flaco1960

A lot of what I was gonna say has already been said, so I'll just recommend a couple of books, both by Isa Chandra Moskowitz, vegan queen chef.

'Veganomicon,' is like an encyclopedia of delicious vegan recipes, and has some invaluable sections about how to prepare vegetables in even the most basic ways.

'Appetite For Reduction,' contains lots of low-fat recipes and it does talk a lot about the mistakes that vegans make when they first make the switch.

I was vegan for 3 years, but I'm not even vegetarian now. When I was vegan I was very active and had a lot of energy, because I made sure to get a good balance of macro-and-micronutrients.

A "good balance" for me back then was about 50% carbs, 30% protein, and 20% fat. Now I have increased my protein consumption because it is more convenient to prepare sources.

Eat a lot of quinoa! One of the only vegetables that is a "complete protein." And don't eat too many vegan cupcakes! They are ultimately the downfall of any vegan diet.

May I ask why you went back to eating flesh products?

MrsCon40

Base every meal off a protein that is not dairy based. It won't be as high in protein as basing it off meat, but it will make sure you don't over carb or dairy :bigsmile:

maidentl

-Also, do some research to make sure you know how to COMBINE the various foods to get the amino acids you need.

Food combining is not necessary. As long as you eat healthfully, you'll get what you need. For example, if you ate beans for lunch and rice for dinner, you still got all of your aminos, they don't need to be eaten together.

Kelseyyyy22

I eat vegan 6 days a week and eat fish the other (this isn't a hard and fast thing, but it's how it works out). It's cheaper, I feel happier, and my digestion is better haha. It also really helps me deal with all the environmental stuff I've learned. Farms are mega-polluting, even small-scale ones, and growing the same number of calories of beef as grain takes more land, time, and water--all things we are rather short on on this planet much of the time. It's easier to support the local economy buying veggies than meat because farmer's market meat is ridiculously expensive. Plus I've always hated red meat, not cared either way for chicken, and am allergic to dairy. So that helps.

sammi402

I would say to learn how to cook. When I started eating a mostly vegetarian diet ( I'm a pescetarian, I will eat fish/seafood on occasian) I was eating a lot of carbs and cheese like other posters stated. In the past couple of years I've really started to enjoy cooking and experimenting with different beans, grains and veggies. Meat substitutes are great in moderation but they are still proceessed foods, and whether veggie or not over consumption of processed foods isn't the best. I've found a lot of great recipes on pinterest as well as Vegetarian Times magazine. Good luck!!!

I love Vegetarian times!! I live on their website.

Ravenology

I would like to reccomend a few foods which have become staples of my diet (I'm sure you can find all of these in MFP's food database).

-Yves Veggie Hotdogs (50 cal, 10g protein)
-Presiden'ts Choice Blue Menu The World's Best Meatless Seasoned Chicken Breast (Only avail. at Superstore and other Loblaws grocery stores) (24 grams of protein for 120cal!!)
-Nutritional yeast (just add it to umami things)
-http://www.yvesveggie.com
-http://www.tofurky.com/#
-Vega has a large selection of vegan protein supplements but they're pretty expensive

There are so many meat alternatives and meat-free versions of things that there's really no excuse to slack on protein. Lots of fake meat foods pack a great protein punch without the calories and fat of the real deal

Chipmaniac

Former vegetarian here. The biggest mistake you can make is to rely too heavily on carbs and cheese. Make sure you get plenty of protein!

Cheese contains a lot of protein.

mixedfeelings

To be honest a lot of vegetarian meat style foods contain a lot of things you need. Try not to over compensate in other area, watched your protein intake and beware of cheese. I worked with a lady who had been a vegetarian all her adult life, just before she turned 60 she found out she had problems with her cholesterol and it was determined this was down to the amount of cheese she was eating as she was relying on it and eating everyday. It can be quite hard as I've always found the one veggie option contains cheese, I personally am not a huge fan of cheese.

It's worth getting vegan supplements though if you want a bit of reassurance.

lacharp

For me it was definitely just replacing anything meat with packaged/processed meat replacements. I went veg for a bit during college and did that... also used it as an excuse to eat a ridiculous amount of cheese. :blushing:

Now I'm following a mostly vegetarian diet (I have meat every now and then) and I avoid the packaged stuff - in part because I'm gluten sensitive and most of those things have wheat in them. I focus on getting enough protein through whole foods like quinoa and tempeh.

iwillsoonbeslim

Relying heavily on processed foods
(have been pescatarian for 20+ years - didn't stop me getting 8 stone over weight though...)

Chipmaniac

The biggest mistake is caring about the omnivores' opinions of your diet.

My vegetarianism is very personal. It's not a fad for me. I've been at it for 18 years. Everyone seems to have an opinion about vegetarianism and a need to share it. Ignore them.

KemaVA

I don't like meat. Gave up beef in my early 20s. Can't even THINK about going back there. It literally makes me gag. And when I used to eat it, it made me sick every.single.time. Toward the end of my twenties poultry and pork starting having the same effect. I felt unnaturally full no matter how little of it I ate. And my energy would plummet. Since I quit, my energy has skyrocketed. I still eat fish occasionally, but my desire for that has waned as of late. For me, it was about listening to my body and seeing what my body really needs to feel optimum. It just isn't the same for everyone. I've never felt healthier/stronger.

This is very close to my reason. Meat just makes me feel heavy and takes away my energy. I also eat fish from time to time so I consider myself a pescetarian.

jenniferg83

i switched a month ago as well! lets be friends on here for support

Chipmaniac

Why in the hell do people cut meat out of their diets only to eat food that is so processed and flavored to look, feel and taste like meat? I just don't get it, and I never will. There is a reason your body says "I want meat".

Are animals harvested when soy is processed?.....I didn't think so.

thelovelyLIZ

The biggest mistake I made when going vegetarian was I replaced the calories I was getting from meat with starches. I was working really hard to make sure I got enough protein, but I would eat a lot of pasta and breads along with it. It made me feel really sick. Eventually I started swapping in more vegetables and I was good to go.

It seems like most people don't get enough protein or other nutrients like iron or B vitamins that are very prevalent in meat, but not in all vegetables. It's totally possible to get that stuff through vegetables, you just have to watch what you're eating.

TropicTori

Common mistakes = JUNK FOODS stay away if your being a vegetarian
I don't drink milk.. just almond milk i like the taste of it better and less calories
Try for not too much cheese, it clogs up your intestines
eat a lot of beans, b-12, and things with iron

I've been a vegetarian all my life... these are the things I've learned most from it:

you need your protein
iron
b-12
vit C (of course)

**** just because its vegetarian doesn't mean its healthy!! ****

jenniferg83

Why in the hell do people cut meat out of their diets only to eat food that is so processed and flavored to look, feel and taste like meat? I just don't get it, and I never will. There is a reason your body says "I want meat".

It basically comes down to their personal ethics being stronger than their cravings for meat. Some people still do like meat but refuse to throw down their own personal ethics because of the treatment of the animals just for a piece of food. and I can respect that

this and because it's healthier.

Let thy food be thy medicine!

kprangernix07

"Crazy Sexy Diet" by Kris Carr <--- here's another great (IMO better) reason to be vegan/veggie.

I'm working towards a 70% vegetarian diet. I wont ever completely give meat/dairy up tho. The way I feel when I replace my coffee with green juice is AMAAAAZZZINGGGG!!!!!!!!!!!!!!!!!!!!!! :bigsmile: :glasses:

sriraw

A big reason for many folks in becoming vegan/vegetarian is due to environmental reasons. Here is a link to a great article that spells out the impact on the environment of the meat agriculture.

http://www.veganoutreach.org/whyvegan/environment.html

http://www.veganoutreach.org/globalwarming.html


I was first vegetarian for 10 years and then vegan now for over 10 years. For me, nothing is easier than this diet. However, it helped to go from meat to vegetarian to vegan.

Also, I look about 10-15 years younger than my age. I attribute it to being vegan - but who knows.

Send me a message if you need any help.