Young Vegetarian - any tips on being healthy?

shesfinallygettingfit

Thanks for the advice! I had a hard time eating "fake" meat because it still looked like real meat and that made me feel like I was doing something wrong for some reason.

djc315

You can make your own black bean burgers and veggie burgers. I would suggest doing that and then freezing them. You then know what is in them, and they will taste a whole lot better than the frozen fake meats.


Many places do offer veggie burgers (I'm talking about eating out) but they are almost always BOCA burgers. If it doesn't say on the menu, ask them if they make it fresh in house. It's probably BOCA, and in that case, totally not worth the 9.99 price tag

shesfinallygettingfit

Are BOCA burgers bad?

I'm going to search some recipes to make my own veggie burgers

BunkyBumBum

I've been a vegetarian for a long time (somewhere around 20 years at this point). I started as a teenager and I was fine for awhile, but like you, my "go to" was pasta and that contributed a lot to my gaining weight.

Protein is important, I don't eat meat or seafood or consume anything with gelatin or broth in it (basically anything that you have to kill the animal to obtain). I eat eggs (they're unfertilized and would never become a chicken) but I buy only cage free vegetarian fed eggs - it's an important source of protein and Omega-3s for me, I also consume a limited amount of dairy, I can't drink straight milk because it makes me ill (I was allergic as a baby and never got over it 100%), but consuming it within something is usually okay (cheese, yogurt). I try to eat a greek yogurt daily, it's got calcium and 9 grams of protein along with all those "good" bacteria. If you eat dairy, I highly recommend it - 9 grams of protein in one serving is excellent for a vegetarian. I also sometimes eat the new Kashi cereal that boasts as much protein as an egg, it's not fantastic but it's good and that protein, especially when trying to develop muscle, is really important.

I was recently diagnosed with anemia, I think just from aging (I'm 34 now, never had anemia before, not even when pregnant). So I take iron (Floradix Iron and Herbs is great, but I also recommend GNC's Gentlesorb Iron). I also take vitamin D3 because I'm usually deficient (pale skin, northern climate) and as a woman it's important, I take one 5000iu tablet daily. I take magnesium (250mg) because it is important for your bones and many other body functions, and if I take it before bed with a full glass of water, I sleep much better. I'm supposed to be taking krill oil, I have a hard time with it but I have some eye problems and my opthamologist recommended it. I have a hard time stomaching it (I took it while pregnant because I had to for my baby) but now that I don't have to, I just try to count on omega-3 fortified eggs and flax seed to get it, hopefully it's enough.

Another thing that you might want to consider... too much soy (more than 30g) isn't good for you. As a vegetarian it's easy to reach for the pre-made meat substitutes and things like that (try Quron brand, it's soy-free) but it's not exactly healthy. I read a study years ago (can't remember where) that suggested that a soy-rich diet could contribute to breast growth. I can't speak to it's validity since I can't remember where it was from, but I will say that I have two sisters with average sized chests (B and C), they are not vegetarian and don't really eat much soy. I, however, am a GG cup. A 34GG. I'm not an G cup because I'm fat and just have a lot of fat boob, I lost 75 pounds and only went down from an H to a GG, not exactly significant loss. I now have 15 pounds to lose and I can't seem to get it off my chest, it's a problem and my doctors have very politely suggested I consider reduction surgery. Unfortunately, if after my last 15 pounds I haven't lightened my load, I'm going to have to have the surgery or risk worse damage to my back and shoulders than I have already developed. So, it's just my suspicion based on something I read awhile ago, but the scientist in me thinks it's highly unlikely that of 3 sisters (all similar in size and body type, with the exception that I lost the excess weight and they still carry it) the one that happens to be eating tons of soy would also be the only one that happened to have a genetic predisposition (none in the family) for excessively large breasts.

Someone mentioned B12, and that's one I've been considering adding. I stopped taking a multivitamin because my doctor told me it was basically useless, the amounts weren't enough and my body couldn't extract the vitamins that efficiently anyway (it's a big pill, it doesn't dissolve very well). Instead I take individual vitamins.

Sea salt is good - but if you cut regular salt out completely you're going to risk iodine deficiency. Iodized salt is an important source of iodine.

djc315

Are BOCA burgers bad?

I'm going to search some recipes to make my own veggie burgers

BOCA burgers are a brand of veggie burgers that you can buy in the frozen food section. They are processed, and to me, they taste disgusting. Probably the worst "veggie" burger I've ever tasted. I know some love them, but the texture is just wrong to me.

djc315

Are BOCA burgers bad?

I'm going to search some recipes to make my own veggie burgers

BOCA burgers are a brand of veggie burgers that you can buy in the frozen food section. They are processed, and to me, they taste disgusting. Probably the worst "veggie" burger I've ever tasted. I know some love them, but the texture is just wrong to me.

ETA - I am pretty sure BOCA burger uses GMOS, too.


Oops, I quoted instead of edited. Oh well.

shesfinallygettingfit

OMG - thank you for your response! You went very in depth

If I eat eggs alone I get sick but if I have them with something or if they are in something that I consume, I'm fine. Not sure why. Same with milk. I can't drink a glass of milk without needing to vomit but any other dairy product is fine (I tried Lactose free milk and that made me more sick. Organic milk didn't make me sick though).

I'm definitely going to get some Greek yogurt. I've never had it before.

I'm going to look into getting some magnesium because 1, as a female I probably need supplements to help my bones and 2, I'm on a form of BC that may affect bone density.

Is the Quron brand very common at grocery stores? I've never seen it before, I don't think.

Interesting about how you stopped taking a multi vitamin and started taking vitamins individually - I think I might do that too

About the breast size thing - I'm sorry to hear that you have to have surgery to fix your back problems I'm a 38DD and I have some back issues as well, but not like you've mentioned. I think once I lose weight they'll go down (hopefully).

shesfinallygettingfit

I think BOCA burgers were the first "fake" meat I tried. I didn't like them either.

I had to Google what GMO meant and ew. I didn't know that.

AllisonConnell1301

I'm 18 too, and was a vegetarian for 2 years.
I suggest...
-hard boiled eggs
-salad
-fruits
-veggies
-whole wheat pasta if any pasta
-nuts
-soy burgers/crumbles
(If you buy the soy crumbles, you can make sloppy joes & tacos..I thought they were really good!)

SkinneyGirl28

I went vegetarian in 1973 and vegan in 1985. There is a group called Happy Herbivores that anyone can join. Lots of great recipes shared there. I have been pretty thin being vegan and healthy, too. I am not a big fan of Pasta. To get your protein and calcium needs 8 raw almonds a day. High in protein are raw Brazil nuts. If you want to know what dairy does to you, go to www.notmilk.com. The NOT milkman tells it all.

Neelie Deer

holothuroidea

Hello, fellow veggie! The only supplement you *need* to take is b12, and also D if you don't get enough sun (which is most everyone).

It would be good to track your food for a while and make sure you meet the requirements for things veg*ns are prone to deficiency in: calcium, iron, iodine, and zinc. I hardly ever meet the calcium requirement, so I take a calcium supplement. I've never had a problem getting enough iron. I eat lots of legumes and leafy greens.

Nutritionally sound veg*n diets are built around vegetables (esp. leafy greens) and legumes, and also include whole grains, fruits and "good" fats (nuts, seeds, avocados, and coconut and olive oils).

You don't have to give up your old favorites, just switch them from staples to indulgences. Make one night a week pasta night.

shesfinallygettingfit

I recently found out the cow's milk has blood/pus in it, which is disgusting. After reading on NotMilk I don't want to consume dairy anymore. I think I'll do more research and slowly wean myself off it once my diet is healthy and I am taking necessary supplements/vitamins

shesfinallygettingfit

Thanks for your help!

I'm going to be taking B12, D, and probably Iron + some Calcium. I'll talk to my doctor first though because I probably require more.

shesfinallygettingfit

Thanks for replying (and adding me!)

kmcosgrove115

If you have a Netflix acct watch Forks Over Knives - very informative documentary and will give you alot of great info as you change your diet to something new.................

MandaLeigh123

I've been a vegetarian for...18 years-ish... It is really easy to be an unhealthy vegetarian for sure. Common problem is eating too many processed foods and too many unhealthy carbs. I would just say to eat a lot of green veggies, and watch your grains. Choose whole grains over the processed stuff A blog/facebook page that I really like is No Meat Athlete. Great vegan recipes. (I am an on again/off again vegan... I'm in an on phase at the moment since last September.)

foodcart

Almond and coconut milks are great milk substitutes. If you're still trying to up your protein intake and don't mind using a powder, hemp protein is great and very high in iron. Nutritional yeast can provide your vitamin B12.

Good luck.

djc315

I like almond milk. Hemp milk is good, too. They even have rice milk or coconut milk. Or of course, soy milk. My favorite is almond milk, it is great in cereal. I don't ever drink a cup though, but I never drank milk in a glass either.

shesfinallygettingfit

Thanks! I'll watch that tonight

shesfinallygettingfit

Thanks! I'll check out that FB

shesfinallygettingfit

I think I'm going to try almond milk.

redraidergirl2009

Hello! Here is a website full of sources for a new vegetarian wanting to learn more about healthy eating.

http://www.nomeatathlete.com/50-vegetarian-resources/

Also, you should have your iron levels checked before taking a supplement or be aware of what foods you are eating that have iron each day. As a child I regularly had blood tests and my iron was excellent though I was not a big meat eater I was very picky but I ate lots of beans which are a good source of iron.

Also, you should have your b12 tested, you may not need a supplement.

I also cannot have much dairy due to reactions but watch your calcium too. I try and get it from greens and fortified sources. I do have a plant calcium supplement I take a few times a week.

shesfinallygettingfit

Thanks! I'm going to make an appointment to get my blood drawn to get those things tested...

ParkerH47

definitely stay away from the meat substitutes (tofu isn't as bad, but try to stay away from like veggie dogs etc). Try beans and legumes, whole grain rice, wild rice, quinoa, millet, oats, barley all for some new carb sources other than pasta. lots of fruit, veggies, maybe some farm fresh eggs that come from happy hens, if you're into that

Some of my favorite food blogs that are almost all vegetarian (just google them)
- sprouted kitchen
- 101 cookbooks
- naturally ella
- the first mess
- the yellow house
- my new roots

They all inspire me to cook, and I think as a vegetarian learning how to cook can teach you how to make boring things taste amazing

AuntieMC

There is some pretty good information on this thread! I like to use lentils in stir fries and in casseroles and soups. If you prefer not to cook, you can also sprout lentils, and add them to salads. I don't know if anyone has mentioned it yet, but you should be aware of how to combine foods to get complete proteins. For instance, beans are high in one kind of protein amino acid, and grains are high in a different kind of protein amino acids. If you get some beans AND some rice during the day, you will get a more complete protein (it doesn't have to be at the same meal). You can also combine lentils with nuts sometime during the day. There are other combinations, too. Google something like "how to get complete proteins from plant foods", and you'll probably find lots of information!

You can also change your MFP settings to have your food diary show total iron consumed, if you are worried about that. It seems to me that beans are high in iron, and spinach, for starters. Maybe you could have some homemade vegetarian chili, or toss some cooked beans onto a salad!

puppym0m

Hi, YV....

I was a vegetarian for many years (no longer), but here's the basic primer:
1) stay organic.... according to studies, organic produce contains a significant amount of nutrients over conventionally grown food
2) whole grains...that means taking some rice or quinoa or buckwheat or amarinth or whatever grain you like and cooking them from scratch.... (I use a rice cooker for almost every grain I cook)... foods saying they have 'whole grains' in them are often really referring to flours made from whole grains.... totally different glycemic effect when a whole grain has been ground into flour
3) eating beans and rice at the same meal provides a complete cadre of protein for your body to use...but only if they are digested together
4) eat FRESH... stay away from commercially frozen meals...valuable enzymes are destroyed through that process
5) vitamins are all about how absorbable they are.... ask about that specifically when buying
6) seek out a GOOD naturopath for your physician... a naturoapthic doctor (ND) take vitamins and nutrients seriously and can test you for which vitamins your might be deficient in and suggest either good supplementation OR food sources rich in them
7) Spices can be an amazing source of anti-oxidants and anti-inflamatories.... season generously

Good eating!

veganlisa

There seems to be lots of great advice here! I would consider joining one or more vegetarian groups here on MFP. There is lots of support, info and encouragement.

Personally, I no longer take any vitamins. I felt at one time I was iron deficient because I was tired all the time so I had my blood tested. I was low in iron but not anemic. The doctor felt it was a 'girl' issue vs being vegan and it's now taken care of. They do make multivitamins meant for vegetarians- I used to take one by Schiff.

I saw Happyherbivore.com & her cookbooks mentioned. I also LOVE "theppk.com" and all of her cookbooks- (by Isa Chandra Moskowitz).I also like chefchloe.com and her original cookbook -haven't got the new one yet- (by Chloe Coscareli)They are vegan.

Since you like pasta. You may want to try having a small portion of pasta (2 oz) & load up on a healthy sauce & lots of veggies! Homemade sauce is best because canned sauces seem to have lots of sodium! This way you can get lots of veggies & your pasta fix too!

Feel free to add me- I am though a lot older than you (my daughter is even older than you!)
I have though been vegetarian since I was in high school & vegan the past 6 years.

BaconMD

My wife has been a vegetarian since she was 12, when her parents let her, as they figured it was a phase that would end in a few weeks... Heh.

I've been eating vegetarian for I don't know, 40-something days now. I'm not actually a vegetarian, though, as I think I will eat fish I catch, and maybe cheese sometimes if I want a pizza, or whatever. That's my plan, anyhow. This makes me a flexitarian.. But I feel *so* much better than when I was eating meat all the time, it's unbelievable.

I am taking B12, calcium + magnesium, magnesium, krill oil, and probiotics.

Plant-based omega-3 oils are not the same as animal-sourced omega-3s. DHA and EPA are what you want, and the body does a horrible job converting other omega-3s to them. Even my wife takes krill oil for this reason, and she was very reluctant to do so.

Plant-sourced iron is harder for the body to absorb as well and though vitamin C will help somewhat, you probably can't eat enough iron as a vegetarian unless you have a disorder such as hemochromatosis.

BaconMD

Oh yeah, recipes... Someone else said it, but ThePPK.com has great recipes! I'm going to buy a couple of Isa's books soon, too. Here are some of my favorites...

This is the BEST soup in the world. I am not even joking:
http://www.theppk.com/2008/10/spicy-peanut-eggplant-and-shallot-stew/

We've had these a bunch of times:
http://www.theppk.com/2011/05/ancho-lentil-tacos/

These too:
http://www.theppk.com/2009/11/snobby-joes/

Love this one:
http://www.theppk.com/2010/11/cashew-vegetable-korma/

This is a great dish too:
http://www.theppk.com/2012/03/tamale-shepherds-pie/

That's just to name a few... I've tried a lot more, and they've all been good if not great. Seriously, visit that site, try some of them out!

holothuroidea

There IS a vegan source of DHA/EPA. I know because I take it. ^_^

It's algae oil. The same place the fish get it from. It's a bit pricey, though. I order mine from amazon, the best brand I've found is Nordic Naturals.