vegetarian nutritionists

vegetarian nutritionists

vegetarian nutritionists

No vegetarians really need supplements?

I've been vegetarian for a year (just yesterday) and I feel and look healthy. I have been told no matter how much you may think I'm healthy, can not be like a vegetarian. I feel like I'm getting enough protein, but I'm not sure if you should take supplements or not. What do you think? I know ultimately, no one can answer for me, considering he does not know the real condition I have, and I seeing a nutritionist, but I thought I saw how ya'll felt about the situation. Perhaps other vegetarians also have experienced this uncertainty?

No, a varied diet of fruits, vegetables, grains, nuts, etc will give you all the nutrients it needs. No need to take any supplements. Nothing in meat can not be found in another source. Variety is the key, as with any diet if you are not eating many different foods that they will lack some nutrients. You simply have to follow the food pyramid, if you look at the meat does not have its own category, but shares with beans, vegetables, etc. You Replace portions beef with beans and you'll be fine. B12 can be found in milk, soy milk, fortified cereals, etc. so you can eat to get the b12. Iron is found in a variety sources. Dried beans and peas, lentils, fortified cereals, whole grain products, vegetables, dark green leaf and nuts are a good source of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C - such as strawberries, citrus fruits, tomatoes, cabbage and broccoli - at the same time you eat foods that contain iron. Protein is found in almost everything the average person needs only 50 grams of protein a day, and the average person ingests about 4 times greater than the amount. It is very difficult to have a protein deficiency, that is rarely seen anywhere except in third world countries. There is nothing wrong with take a multivitamin. I take a multivitamin every day and have been since before becoming vegetarian. Many doctors recommend that everyone take a vitamin regardless of diet.


Appetite for Reduction (Paperback)

Appetite for Reduction (Paperback)


The best-selling author of Veganomicon and a top nutritionist team up to provide a vegan alternative to using weight, offering large-portion meals that are fewer than 400 calories per serving, low in fat and sugar and high in fiber, including S...

The Vegetarian Sports Nutrition Guide (Paperback)

The Vegetarian Sports Nutrition Guide (Paperback)


Exercise, train, and compete at your best on a vegetarian diet. Few segments of the population are more mindful of their food intake than athletes and vegetarians. This book combines the unique demands of sports with a healthy vegetarian diet...

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Nutrition & Diets : Foods to Eat As a Vegetarian

Vegetarian Recipes: the Top Five Nutrients Vegetarians Lack

Both vegetarian and non-vegetarian diets have advantages. Vegetarian diets tend to be rich in antioxidants, certain vitamins, and healthy fats. Non-vegetarian diets, by contrast, tend to contain more protein, iron, zinc, calcium, and vitamin B-12.

If you already decided to adopt a vegetarian diet, it is essential you learn how to increase your intake and absorption of these nutrients to avoid short-term

and long-term health complications.

In the next few paragraphs, I will explain how you can regularly assimilate larger portions of these nutrients into your regular diet:

1. Protein. Different types of protein are made up of different permutations of amino acid chains. In order to create a "complete protein" or a protein that can be assimilated into the human body as tissue, you must consume foods that contain complementary chains of amino acids.

Wheat, nuts, and beans are three types of vegan-friendly incomplete proteins; however, wheat is hard to digest and up to 50% of its protein is lost during the process.

Isolated soy protein, which you can get from a number of sources (including soy milk), can be digested efficiently-enough to match the animal protein yields.

2. Iron. Plant sources contain a significant amount of iron, but in nonheme form, which is more sensitive to inhibitors than iron that comes from animal products.

You should do two things to increase your blood-iron levels: 1) consume more plant iron; and 2) avoid absorption inhibitors, such as tea, coffee, and fiber.

3. Zinc. Whereas non-vegetarian diets seem to enhance the absorption of zinc; vegetarian and vegan diets do the exact opposite--they inhibit it.

Nutritionists suggest that you can overcome this by consuming more foods that contain zinc, such as soybeans, cashews, and sunflower seeds while reducing your intake of inhibitors by washing vegetables and grains.

4. Calcium. While vegetarians can easily consume an adequate amount of calcium without any dietary additions, it is important that vegetarians avoid

consuming certain foods that are high in oxalates, which inhibit calcium absorption.

Dietitians suggest that vegetarians do not consume spinach, beet greens, and swiss chard as the calcium component of a meal plan. While they are rich in calcium, they also contain high amounts of oxalates.

Rather than consuming those foods for calcium, vegetarians should consider other options, such as soy yogurt, tofu, beans, almonds, and calcium-fortified foods.

5. Vitamin B-12. Many vegetarians lack vitamin B-12 simply because it does not exist naturally in any non-animal forms. Vegetarians should seek out vitamin B-12 fortified foods, such as certain soy milks and cereals to supplement what they lack.

As I outlined, there are a number of nutrients vegetarians can lack of they do not research and plan. This is not meant to discourage people from becoming vegetarians, but instead to encourage them to spend time planning a health approach to their vegetarian diet before starting it.

When planned adequately, a vegetarian diet can not only make up for what it lacks from animal products, but it can far exceed the healthfulness of most non-vegetarian diets.

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The Complete Vegetarian

The Complete Vegetarian


Citing health concerns as the number one reason why people adopt a vegetarian diet, this collection makes important scientific connections between good health and vegetarianism. The Complete Vegetarian examines the diet’s impact on chronic diseases and serves as a nutritional guide and meal-planning resource. Leading vegetarian nutritionists and medical doctors devote entire chapters to nutritional aspects that include fats, protein, and fiber; to diseases such as diabetes, cancer, heart disease, and high blood pressure; and to vegetarian meal planning, including specialized diets for children, pregnant women, and athletes.   The contributors` cutting-edge research finds that it is not only an absence of meat that accounts for the health effects of a vegetarian diet; other contributing factors include less saturated fat and more fiber, antioxidants, and unsaturated fats than other diets. The Complete Vegetarian promises to be an essential resource for health professionals and the growing number of people who have adopted or are thinking about adopting a vegetarian lifestyle.   Contributors include John J. B. Anderson, Dina Aronson, Peggy Carlson, James Craner, Brenda Davis, Simon K. Emms, Jeanene Fogli, Suzanne Havala Hobbs, Michael A. Klaper, Erin L. Kraker, Valerie Kurtzhalts, D. Enette Larson-Meyer, Reed Mangels, Carol M. Meerschaert, Virginia Messina, Mary Helen Niemeyer, Carl V. Phillips, Sudha Raj, and Cheryl Sullivan.




Vegetarian - Laminated Poster

The Vegetarian Diet -

The Vegetarian Diet -


The Vegetarian Diet -

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