recently made the switch to a vegetarian diet

ragansworld · July 2017

Hi everyone!
So I recently decided to cut out meat from my diet. After a lot of research and documentary watching, I made the switch.
I'm looking for some nutritional advice. What vitamins am I missing now that I'm not eating meat. Can I get all the necessary vitamins from plants? Also what percentages of macros do you recommend? I'm thinking about 55 carbs/ 25 fats/20 protein.... I'm excited about this new journey!

Old_Cat_Lady · July 2017

Careful with believing the internet videos. There are some doctors that are animal rights activists and will stop at nothing until they save all the animals in this world. They are skewing the data to make it look like meat causes osteoporosis, diabetes, even pancreatic cancers. One doctor, McGreggor is on the payroll for the American Humane Society (he is the biggest quack).
Just a note... don't believe youtube/netflix... too much.

MelanieCN77 · July 2017

What did the documentaries you watched say about additional nutrition for the lifestyle?

sarahdegennaro3138 · July 2017

I've been some level of vegetarian for fifteen years. Don't worry too much about protein. You don't need a very large amount. You can get what you need from beans, lentils, tofu, seiten, soybeans, and even whole grains. Do think about iron. Research it. There are plant based iron sources, but calcium can block their absorption, so be careful about food combining. Also, its easy when you first become vegetarian to replace all the meat with meat substitutes, but go easy--these are still processed foods. Try going for whole foods instead to get what you need. Congrats on making a positive change for yourself and the planet!

lynn_glenmont · July 2017

B12, although if you're still consuming dairy and eggs it might not be a problem. If you don't get much dairy and eggs, look for B12-fortified nutritional yeast, breakfast cereal, or other products. Or take it in pill form.

Rebecca0224 · July 2017

raganericksen857 wrote: »

Hi everyone!
So I recently decided to cut out meat from my diet. After a lot of research and documentary watching, I made the switch.
I'm looking for some nutritional advice. What vitamins am I missing now that I'm not eating meat. Can I get all the necessary vitamins from plants? Also what percentages of macros do you recommend? I'm thinking about 55 carbs/ 25 fats/20 protein.... I'm excited about this new journey!

If you are concerned get bloodwork done to determine what you are lacking. No one online can tell you what you are missing.

ragansworld · July 2017

Thanks everyone!

MommaGem2017 · July 2017

The only thing I do is take a multivitamin each day. I haven't had any problems since becoming a vegetarian.

Judy2CA · July 2017

If you're vegan then you may need a B-12 supplement. If you're vegetarian and eat a wide variety of foods then you're probably getting all you need.

SarahLascelles1 · July 2017

Ignore anything you've read about soy being bad. It's bro science

ltkasmala · July 2017

I switched to a vegetarian lifestyle five years ago and haven't switched back yet! I kept approximately the same macro intake (30% protein/40% carbs/30% fat) though some days it really is hard to eat enough protein (carbs and fat no problem!) I do still eat fish, which technically makes me a pescatarian, as well as eggs and some dairy. I want the added omega-3's and it does help with proteins. I also take multi-vitamin daily. Because I am on cholesterol meds I have to get blood work done at least every six months and I do not have any nutritional problems. Hope this helps some....

AnnPT77 · July 2017

I've been vegetarian (ovo lacto) for 43 years. I'd suggest paying some attention to B12, B6, D and calcium, but if you eat eggs and dairy, those should still be manageable without super-close micromanagement.

Your macronutrient needs are no different from anyone else's, and I'd caution against believing the less-scientific fringe of veganism that claims USDA/WHO protein recommendations are overstated. We veg types might even prefer to err on the high side, since more of our protein (grams-wise) comes from less complete sources (in terms of essential amino acids).

Personally, while losing weight, I strove for 0.6-0.8g protein minimum per pound of healthy goal weight (yes, I mean pound, not kg - I prefer protein on the medium-high side); 0.35-0.45g fat minimum per pound of healthy goal weight (as much as possible from healthy sources like olive oil, nuts, avocado, etc.); and let carbs fall where they may. I also target an absolute minimum of 5 veggie/fruit servings daily, and prefer to get more than 10. Others' opinions will differ.

I set my MFP macro goal percents to come close to those gram values at my calorie level before exercise, adjusting if needed when my calorie goal changed. Mostly, I did and do eat to the gram goal for protein and fats, rather than the percents, though.

recently made the switch to a vegetarian diet

Replies

Categories