Young Vegetarian - any tips on being healthy?

shesfinallygettingfit

I'm 18 years old and I've been a vegetarian since I was 14 years old. The reasons for me becoming a vegetarian vary - everything from animal cruelty to not wanting to consume what is in processed meat nowadays.

I am the only person in my family (immediate and extended that I know of) who is a vegetarian. I don't eat chicken, seafood or red meat. I try to consume a minimal amount of dairy because milk makes me sick (not sure if I'm lactose intolerant or not, but organic milk doesn't make me sick at all)

Anyway, I've been an unhealthy vegetarian for sometime now. I've only recently started changing my diet to get healthier but previously I ate A LOT of pasta. My diet consisted mostly of frozen meals and I ate fast food pretty often as well. Like I said, I've since changed that but still, I need some help with becoming a healthier vegetarian.

I've only recently started taking a multi-vitamin. I take 1 everyday but I'm sure it doesn't contain enough of what I need.

My mom was just diagnosed with anemia (not sure what type - she was literally JUST diagnosed with it) and I'm afraid that because I'm a vegetarian, I am iron deficient as well.

Here are my questions:
1. What vitamins/supplements should I be taking? -
2. Aside from vitamins, what vegetarian friendly foods can I consume to better my diet? -

Any other advice is welcome - thanks!

khall86790

I used to be a vegetarian when I was younger and it definitely assisted to my weight gain because I also ate a lot of pasta and processed foods.
First of all, try to switch any carbs you eat to wholewheat/"brown" versions. This way you are eating a healthier version already and assuming you cook a lot of meals with pasta and not just plain pasta, you wont notice a taste different too much once you've added a sauce and other bits to it.
Something else to look into is substitutes for meat products, do you eat them? If not, maybe look into it as you'll eat less carbs this way by filling your plate with things a little more nutritious.

It might be a good idea to research some vegetarian cook books or vegetarian diets to see what kind of meals they suggest?
I would imagine in your case you'd need to balance out your meals better so it's less carbs, more fruit, veg and protein.

shesfinallygettingfit

Thanks for replying!

I've tried to switch to whole wheat grains as much as possible (pasta, crackers, bread). I don't mind the taste of whole wheat - in fact, I prefer it over white grains

I've tried "fake" meat foods in the past and wasn't a big fan of them. That was 4 years ago though, so I suppose I could start looking into trying them again.

I will definitely research some vegetarian cookbooks/diets

I'm not a picky eater so any fruits/vegetables available to me, I'll eat.

I'm trying to lower my carb intake, which I'm sure will help my diet. I'm also trying to look into ways to get more protein into my diet.

Again, thanks for your help!

scinamon1

I'm 20 and have been vegetarian since I was 12, and ate far too much bread and chocolate. I always try to eat a minimum of 5 a day fruit and veg now, and that's made me feel loads better. I used to take iron supplements, but I don't think they made that much difference- I recently started taking Boots 1-a-day vitamin C tablets, and I normally take 2, but the past 3 months I've been taking them for are the longest I've ever gone without getting ill.

Boogage

I've been vegetarian for 18 years but I'm an unhealthy vegetarian too (

Like you, pasta made up a large part of my diet.

I am anaemic and use Spatone sachets which contain the daily requirement and without the nasty side effects of iron tablets but they're expensive and I'm sure there must be iron rich foods aside from green veggies that we could be eating to get enough.

I would also keep an eye on your protein intake as I have noticed mine is very low and apparently you can get symptoms similar to those of anaemia such as tiredness if you don't get enough. At the moment I'm trying to eat more nuts and eggs but obviously that can play havoc with a daily fat limit. Some meat free burgers are quite high in protein and so is quorn mince. I think lentils are a good low fat source.

Not sure I've really helped you I'm afraid but I'll be watching this thread with interest

Boogage

Eat more veggies than fruit if you're trying to watch the carbs

shesfinallygettingfit

I'm going to do some research on iron rich foods because I'm sure I need to be consuming a lot of them.

I'm sure my protein intake is not good either. I used to put flavorless protein powder in all of my food but I stopped that years ago (I don't even know why).

Eggs make me sick, so I can't really consume those that often

Another person recommended meatless burgers, so I'll look into that.

Thanks for replying! Your answer did help

charismanoodles

Our diets sound so similar! I went through the exact same phase which caused me to gain all my weight ! eek!

Check your multi has b12 and iron, those seem to be pretty essential. Also consider taking a flaxseed supplement which is like fish oil but vegetarian, obviously!

Food like quinoa is good because it's a high protein grain that keep you full

You can add me if you want some ideas, my diary is open to friends.

Other good foods are low fat greek yogurt, eggs, almond milk, veggies and fruit.

shesfinallygettingfit

Thanks for replying! I'm going to try and consume more vegetables There is a ton of fruit in my house but not that many vegetables

shesfinallygettingfit

In the beginning I didn't really gain any weight. Over the years though I definitely have - and I'm sure it's mostly because of my poor diet

I'm going to start taking B12 and look into iron pills as well. I'll also look into the flaxseed supplement you mentioned

I don't think I've ever heard of quinoa. I'll look into that too though!

I just added you Thanks for your reply!

atrebor18

Instead of pasta or rice I eat grains with more protein like quinoa, farro, lentils, beans, or bulgar. If you eat dairy then I recommend adding cottage cheese and greek yogurt because its also a good source of protein.

shesfinallygettingfit

I eat regular yogurt but I'll try some Greek yogurt

I've never heard of farro, lentils or bulgar but I'll look into those.

I don't consume cottage cheese on the regular but I guess I can start!

Thanks for your help!

atrebor18

I eat regular yogurt but I'll try some Greek yogurt

I've never heard of farro, lentils or bulgar but I'll look into those.

I don't consume cottage cheese on the regular but I guess I can start!

Thanks for your help!

If you have a trader joe by you they sell 10 minute bulgar and farro that is amazing! Lentils are super cheap and basically availabe anywhere. Also go for low-fat cottage cheese its not as gross as no fat but healthier than regular fat, if that makes sense!

BrainOnAStick

Consider adding me as a friend. I am not vegetarian, but I rarely eat meat. My husband is Indian and we cook a lot of delicious Indian curries. Almost any vegetable can be made into a curry and there are a range of fabulous curry pastes, simmer sauces, etc. on the market. If you're serving with rice, just use a small portion of rice or use brown rice. (We use something called "Rose Matta" which can be bought at Indian groceries. It's rich in fiber.)

Trader Joe's has a lot of delicious items that are vegetarian friendly and require little work. For example, hummus with their garlic eggplant spread, some olives, and maybe some sprouts in a whole wheat pita or wrap = DELICIOUS! A lot of their frozen meals are reasonably priced and veggie friendly. (One of my friends on here swears by their masala dosa. I like their bean burritos.)

I have a lot of thoughts on delicious vegetables--too many to write here. For example, today, I had some yummy sauteed kale which was just sesame oil, kale, red onions, garlic, salt, zatar seasoning mix, and black pepper. No recipe and dang, I impressed myself with that one!

For me, the key is to 1) buy vegetables and 2) cook them. I know it sounds silly, but if I don't buy them and don't cook them I end up throwing rotten veggies away and eating crappy snack foods or fast food. I keep fruit around as snacks.

I hope you are well! Yay, vegetables!

babydiego87

If you can get some Iron supplements with Vitamin C, I would recommend that. The Vitamin C makes the Iron easier to absorb.

shesfinallygettingfit

Should I take Vitamin C supplements anyway? I'll look into Iron supplements and see what they consist of

shesfinallygettingfit

Thanks for replying! I added you

I don't eat a lot of cooked vegetables - mostly raw ones - but I guess I can cook vegetables more often

There isn't a Trader Joe's near me but I know where one is so if I ever go there I will definitely look for what you recommended.

smilingirisheyes

I was vegetarian for 17 years, and am still mostly so now. Without animal protein, it's hard to get adequate B vitamins and iron. I take a B-50 as well as a women's multivitamin that contains iron to cover that.

For a healthier diet, fruits, veggies, nuts, tempeh, and seitan are a good start. If you're interested in learning more about vegetarian foods and cooking, The Vegetarian Times magazine is great for a newer vegetarian. It has lots of basic info product reviews, and recipes to get you started.

I think every vegetarian starts out as a pastatarian/cheesatarian, but food's even better once you move on from that. Good luck!

babydiego87

Should I take Vitamin C supplements anyway? I'll look into Iron supplements and see what they consist of

It won't hurt

Make sure you're getting a good dose though.

shesfinallygettingfit

I definitely need to look into all the different types of vitamins and what they are for. My mom takes B12 so I'll probably just start taking some of hers.

I'll look into that magazine Thanks for replying!

Pimpmonkey

try christinacooks.com she has lots and lots and lots of balanced recipes.

Tiffanie0407

If you got to have season on your veggies do sea salt, but try none at all its better that way. If your a chip lover turn your veggies into chips or fruit perhaps cut up and throw them into the oven little olive oil and cinnamon or whatever you want thats a little sweet not to many calories until they get crisp.I stay away from bread its not our friend.I just began the vegan journey its going well feel free to add me :-)

shesfinallygettingfit

Thanks!

shesfinallygettingfit

I'm not really a picky eater. I tend to eat veggies raw more so than cooked and I rarely season them. I'm not a fan of chips but I'll look into throwing them in the oven I don't have A LOT of bread, but I can definitely lower my intake.

I just added you Thanks for replying!

I'd love to be a vegan one day but I have to be a healthy vegetarian first

djc315

Personally, I would avoid the meat substitutes. For the most part, they are processed just as much as a fast food burger. I do however like Quorn brand, it is soy free. I always look for soy free meat substitutes IF I am buying them. I also am a fan of black bean burgers, but they aren't now or ever really were a staple in my diet. When it comes to a veggie burger, I would much rather have a freshly grilled veggie sandwich.

101cookbooks.com is a good website.

kmcosgrove115

B12 for sure - it is the one nutrient you can become deficient in.

HappyHerbivore.com - great recipes online and she has 3 books you can order.

Also, www.engine2diet.com or fatfreevegan.com

I started a forum for those eating plant based which is vegan to the 2nd power - I am posting a thing on B12 now and will invite you to the group to learn more.................

djc315

Oh and carbs really isn't the enemy, only when you over eat them which will make your calorie intake higher. Just try to get close to your carb, protein and fat goals along with your calorie goals. You can eat bread daily, it won't hinder your weight loss.

Save your pasta dishes for when you are going out to dinner (then ask if you can order half order, if you can't, then divid your plate up right away to what you will eat. Or ask for a salad plate along with your dish and portion out your food onto the salad dish). Depending where you live, finding a vegetarian option out will be the hardest part, especially if you aren't doing fish.

stargazer008

Add more fruits and vegetables, aim for at least five servings of them. Stay away from those fake meats because they are very processed and unhealthy. The nutrients added to them are not processed as well as from real whole foods. For protein, try quinoa, dairy, beans, organic soy, etc. Be careful of the b vitamins, most of them are found in meat. As well, try nuts. Nuts contain healthy fats, vitamins and minerals, and protein. Eat omega 3s as well, you can try flax seed and chia seed. Though, there are two forms of omega 3s; EPA and DHA I believe which are found in fish. Your body can convert ALAs into EPA and DHA though it is only a small amount. You can get an algae based supplement which can actually give you EPA and DHA because algae is where fish get there omega 3s from!

shesfinallygettingfit

The processed part is basically the reason I stopped eating "fake" meat products.

shesfinallygettingfit

Thanks! I joined the group

shesfinallygettingfit

I have a really hard time on here with meeting my protein, sugar, and carb goals WITH my calorie intake. I have to figure out how to even those out.

The advice on eating out - that sounds really good! I'll definitely try that!