If I become a vegetarian, how can I get the nutritional stuff that meat provides?

So I really want to become a vegetarian. But how can I get the protein, or iron..or nutritional stuff that meat and beef supply?

What do I have to eat to stay healthy, as a vegetarian?

It really isn't that hard to get proper nutrition while being a vegetarian. All you have to do is eat a variety of foods, and you'll be good to go!

protein- (EASY)
People say it's hard, but it really isn't. Just eat some beans, tofu, soy meat, and you'll be good to go. Cheese and whole wheat bread also contain a decent amount of protein.

Iron- (Ok i guess)
I usually get mine from eating Multigrain Cheerios cereal. I'm sure there are other ways and I'm sure you consume large amounts without even knowing it.

B12- (Easy)
I usually get it from soy meat.

Omega 3's (A little bit harder, but still feasible)
You should look into getting some grounded flax seeds or flax seed oil. They have a high amount of omega 3's. Omega 3 is usually obtained by eating fish.

Vegetarians are often loads healthier than meat-eaters, there is actually very little absorbable protein in meat, the BEST sources of useful protein are beans and leafy veg.

You don't need to DO anything to stay healthy as a veggie, it will happen naturally as u give up all that fatty, undigestible meat.

The only things meat and dairy have that you can't get from vegetarian foods are saturated fat, cholesterol, and vitamin B12. There are a few vegetarian foods with saturated fat, but you absolutely want to limit that. Your body makes cholesterol naturally, so you certainly don't need any in your diet. As for vitamin B12, most multivitamins have far more than you need, and many soymilks and other vegetarian foods are fortified with it as well. Just make sure it's listed as (cyano)cobalamin.

Go to www.vrg.org to get lists of foods rich in iron and calcium.

And you know, even vegans get far more protein than they really need. So unless you're not eating enough, or you're eating mostly junk food, you're probably going to get enough protein.

Drink a good soy protein drink everyday. I have one that has all 9 essential amino acids in it. And the soybeans have been water washed not alcohol washed.

I've been a vegetarian all my life and I'm really healthy( it may be because of the indian foods I eat). But you can choose from the recipes here in these websites.

http://vegweb.com/

http://vegetarian.about.com/

http://www.ivu.org/recipes/

http://www.vegparadise.com/recipeindex.h...

Hope I could help.

There is no magical "nutritional stuff" in meat that you cannot easily get from a plant-based diet. Protein is in practically everything; as a meat eater you are likely getting far more than you need, to the potential detriment to your health.

Vegetarian protein sources include soybeans and soy foods (tofu, tempeh, tvp, edamame, faux meats,) beans and other legumes (lentils, peas, peanuts, chickpeas,) whole grains (try quinoa,) nuts, seeds, vegetables, mushrooms and even fruit has some. Even vegans do not need to worry overmuch about protein, but if you are still eating dairy and eggs, it's a no brainer.

Iron is found in dark green vegetables (don't rely on spinach because the oxylates in spinach inhibit iron absorption.) It's also found in seeds (pumpkin, sesame and sunflower are good sources,) enriched cereals, dried fruits (apricots in particular,) oats and other whole grains, and blackstrap molasses.

Eat a varied, balanced diet with lots of different fruits, vegetables, grains, legumes, nuts and seeds and you will be a healthy vegetarian. The book "The New Becoming Vegetarian" by Brenda Davis and Vesanto Melina is very helpful.

http://www.vegetarian-diet.info/vegetari...

To be healthy as a vegetarian, you simply need to eat enough calories (don't starve yourself on all low-calorie foods) and include a variety of fruits, vegetables, beans, nuts, and grains in your diet. It's not necessary to combine certain proteins or do anything complicated.

Vegetarian foods that are high in protein, iron, and calcium:
http://www.tryveg.com/cfi/toc/?v=08sourc...

The four food groups:
http://www.pcrm.org/health/veginfo/vsk/f...

Good luck!

If you still eat eggs and dairy, they're a good source of protein. Other sources include soy products, meat substitutes (Boca Burgers, Quorn, Morningstar Farms products, etc), legumes, nuts, seeds, beans, and whole grains.

For calcium, again if you eat dairy it's not too hard to get adequate levels. Vegetable sources of calcium are deep greens: spinach, kale, collard greens. Try fortified soy or rice milk if you're cutting out dairy.

Vitamin B-12 is found in animal products, so if you're not eating eggs or dairy you'll need to eat enriched soy products, cereals or take supplements.

For iron, eat dried beans and peas, lentils, whole grains, dark leafy vegetables, and dried fruit. Iron is more easily absorbed if eaten with foods rich in Vitamin C such as strawberries or citrus fruits.

For zinc, eat whole grains, soy products, nuts, and wheat germ.


Hope this helps!

brewer's yeast is a good source of protein and B vitamins. Peanut butter, nuts, and, depending on whether you are just being a vegetarian or a complete vegan, cheese, milk and other dairy products, plus infertile eggs, are all good ways to get complete protein.

Most Americans eat way more protein than is required for health. I suggest you do some internet research for your health and body style to find your minimum requirements. Try the www.vrg.org for information.

Eating more beans, grains and fruit will actually provide you with more usable nutrition than meat did. Meat actually leeches the calcium out of your body! A varied diet is the key. Don't become a junk-food veggie. Get some good cookbooks or search the internet for recipes. Amy's has lots of meatless frozen dinners, and there are meatless hot dogs, burgers, burger crumbles, lunch meats, tofu, seitan, tempeh and soy milk- they all add to your nutritional intake.

Get a good veggie nutritional guide and figure for your weight, activity level and health the nutrients you need. If you don't think you can get them through food, take a multi-vitamin. The only vitamin vegans can't get is B-12, but we use supplements or vegetarian yeast to compensate. You only need a few mcg (micrograms) anyway.

You'll eat more and weigh less, and your heart will be happy!

tofu, beans, lentils, and lots of dark leafy greens like spinach and broccoli is really good. You'll be all set. Oh, and take a good multi-vitamin