Lacto-Veggie - Brand New! So many questions. :)

[gabehoward23]

:vebo: Good Morning Everyone !!

My wife and I decided to become Lacto-Veggies and just started last Monday. It has been easier than expected in some areas--and harder in others... Such is life I suppose.

My Questions:

1. My wife and I are trying to avoid empty calories. For example we don't eat pop tarts even though they seem to be lacto-veggie. I like Bagels and Pretzels and Crackers (Ritz) ... Are these empty calories? Should I avoid them? I really like them.

2. Is white instant rice bad??

3. Is Lacto Veggie healthy? I make sure I get all my protien in every day (100 grams) and I eat full servings of fruits and veggies. I want to lose weight and eat healthy.. But if I eat 3k in Lacto Veggie calories is that better than 3k of McDonalds/Potato chip/cookie calories.

Here is what I ate yesterday:

Starbucks Venti Non-Fat Latte (Cal: 210)
3 Servings Pretzels (Cal: approx 400)
Pita Bread & Hummus (Cal: approx 300)
2 Plain Bagels (Starbucks brand) (Cal: 820)
Starbucks Venti Non-Fat Latte (Cal:210)
1 Large Bannana (Cal: Unsure)
1 20oz Sprite Zero (Diet Sprite) (Cal: Zero)
1 Block Kraft Cheese (Cal: Approx 500)
1 sleeve ritz crackers (Cal: Approx 500)
1 Bowl Corn Chex w/ Milk (Cal: Approx 400)

I also had 2 1 Liter Bottles of Ice Mountain Water

So I had approx 3500 calories yesterday !!! Now before Lacto-Veggie that number would easily have been 6k and would have consisted of mostly pizza, hamburgers, fried foods, fast foods, etc... So it is an improvement -- but is it to much??

Would I be better eating 2k in cals of McDonalds than 3500 of the healthier fare??

I'm 6 foot 2 and I currently weigh 235 pounds. I used to weigh 450 pounds and I'm interested in losing more or, at the very least, keeping my weight stable at 235.

What else am I missing?
What else should I know?

Also - what are some good online health store to get healthier choices in Pretzels, Crackers, etc. I love Trader Joes locally but thought I could save $$ online . . .

THANK YOU !
THANK YOU !

gabehoward23@mailsnare.net -> Personal E-mail.

I'll check this site often!!!

REGARDS,
GABE HOWARD :dunce: :dunce: :help: :help:

[Michael]

Someone more qualified will answer your questions, I just wanted to say you shouldn't stress over it too bad. If you're going from a 6,000 calorie diet consisting of junk food then it sounds like anything you'll do is an improvement. :)

If you're interested in losing weight I've had good luck with Chinese food and veggie subs at Subway. I've also been eating a lot of sushi lately. Oh, and fruit smoothies for breakfast or a snack. :lick:

Good luck and welcome to VB!

[catswym]

be careful of poptarts-- the one with frosting have gelatin, i'm pretty sure.

it sounds like you're missing fiber, first of all.

you need way more fruits and veggies.

i don't know how old you are, how big, or how active so i have no idea whether 3000calories/ day is too much.

white carbs in general are not great things to eat because they are immediately processed into sugar in your body so that a white bagel isn't really any different than a donut.

try to eat more whole grains. it's easy enough to switch from white instant to brown instant rice. instead of plain bagels try whole wheat. same for pasta if you eat it. i think there are even whole grain ritz crackers (i've seen my roomie with them). this alone will add more fiber to your diet.

also, try adding a salad, or a plate of veggies in there. have an apple with breakfast and an orange with lunch, and blueberries for dessert (as a for instance).

it's good you want to stay away from empty calories but it doesn't sound like you're quite there yet. but it's also easy to make changes.

[redveg]

I'm definately no expert, but it seems to me from your dietary intake yesterday that you could use some more fruit and vegetables in your diet :) (the banana was a great start!) you need your vitamins and minerals...
Anyway congratulations on the choice and good luck!!

[froggythefrog]

You need more fruits and vegetables. I noticed almost no fruits and vegetables on your list. I would gradually work integrating more and more of these into my diet. Greek salad (with other than iceberg lettuce) and baby spinach salad would make good additions...

First off, I wanted to tell you: Hummus and pita :up: I would also encourage pita sandwiches with a ton of veggies on them.

Bagels: go whole grain, if you can...

Ritz crackers, white bread, and other white flour products don't have a great deal of nutritional value. Yes, enjoy your Ritz crackers in moderation, but don't take the place of whole grains like:
Triscuits (which I believe are salted shredded wheat), oatmeal, quinoa, whole grain breads, whole grain pastas (look for those not labled "enriched") -- so you can make spaghetti with marinara or lo mein...

Did I understand you to be eating the entire block of cheese that you bought from the store? Don't do that.... That is craploads of sodium and saturated fat, for starters. Plus one just imagines the need for laxatives.... But since I understand that cheese is quite yummy tasting, may I recommend three cheese lasagne made with whole grain noodles? Cheese enchiladas in moderation, and accompanied by veggies, bowl of beans and brown rice with cheese, vegetable pizza with a whole grain crust?

I hope this helps!

Froggy

[Kiddoemo]

1. yes, i guess you could consider pop tarts vegetarian, however, it does have gelatin in the frosting. try something more....exciting for breakfast--bagels count as like...2 servings of bread, and wont let you get hungry. besides--there are infinite possibilities with toppings--peanut butter, (vegan) butter, (better than) cream cheese, etc.

2. well, it's not "bad" but its not the best for you. if you get uncle ben's brown rice, i know you can pop that in the microwave for about a half hour and its cooked. yes, it takes longer, but it's much more nutritious.

3. it depends on who you talk to. if youre trying to lose fat, i definitely recommend dumping the dairy. if thats not something youre willing to do, then consider limiting it, or replacing it with soy/rice/almond milk. sounds odd perhaps, but its got much less (none?) saturated fats. protein foods are as follows: seitan, tofu, tempeh, whole wheat breads, faux meats, rice, beans, etc.


ok. your diet for that day was pretty...eh. like the people before me said--more fruits/veggies. try to eat a salad with every meal--it is lots of fiber, so it not only *ehem* keeps things moving, but it helps fill you up, and if you choose a light dressing, it is not empty calories. besides, you can get your veggie servings in there by adding chopped vegs to it. another secret is adding chopped nuts. small bits of protein--and yes, there is fat, but its "not the bad kind"

looking at your profile, i would like to congratulate you on your success so far, but you did not include any form of exercise. I dont know if you forgot to include it, or it's non-existant. the important thing to remember is that if you want to lose weight--you need to burn more calories than you consume. biking is an excellent form of exercise. its gentler on your joints than running on concrete, and it takes a lot of muscle. another suggestion is finding some friends that would be willing to perhaps play a game of baseball or soccer or go hiking once a week. when you exercise in groups you are more likely to stick to it, because you have people to hold you accountable. consider what i have said, and let us know how youre doing!

[deadhead48]

welcome to vb :)

[~Linda~]

Welcome to VB. :hi:

[auggie]

Congratulations on your choice to eat healthier:)

I think there are a lot of empty calories in your meal plan-mainly the lattes,bagels,pretzels and crackers,all of which are probably made with white flour.I would switch to whole grain bagels and crackers and have the pretzel or latte as an occasional treat.

I don't think you get enough fiber-I would add more beans,fruit and vegetables to your diet.

If you can,switch to a lower fat organic milk.If you want to eat cheese,have it in smaller quantities with a healthier meal,like brown rice and vegetables.
Don't think that you have to start consuming vast amounts of dairy because you're lacto-ovo-the block of cheese has lots of fat,cholesterol and sodium.
Go with lower fat,organic dairy products.

Plan your meals ahead of time so you know what goes into your food-that way you know it's healthy,the number of calories in the portion sizes,etc.

Exercise,get plenty of water.
Avoid McDonald's like the plague:)

[MEM]

Not a lot more to add, I agree with everything that's been said so far.

I do want to point out that just switching to a vegetarian diet doesn't automatically mean that you're going to lose weight. A calorie is a calorie. However, nutritionally speaking, you get more out of the healthier fare than the mcdonald's crap.

Also, if you want to keep track of what you eat and what you need more of and less of and stuff like that: www.fitday.com is a good place to visit. It helps me out a lot.

[gabehoward23]

i don't know how old you are, how big, or how active so i have no idea whether 3000calories/ day is too much.

it's good you want to stay away from empty calories but it doesn't sound like you're quite there yet. but it's also easy to make changes.


I am 28 years old and I spend 10 hours a day sitting for work, 8 hours per day sleeping, and 5 hours a day lounging with the cats in front of the TV. I get maybe 1 hour per day of moderate excercise (on average)...

So the bagel and crackers are all empty.. and the cheese isn't much better?

Is there no way to eat cheese? a Healthier option maybe? 2% cheese from kraft?

What changes can I make... I realize way more veg and fruits.. I normally eat more than I did yesterday. I average 4 pounds of strawberries a day!!

Its just hard making good choices when my previous choices involved a 99 cent menu.

[gabehoward23]

Congratulations on your choice to eat healthier:)

I think there are a lot of empty calories in your meal plan-mainly the lattes,bagels,pretzels and crackers,all of which are probably made with white flour.I would switch to whole grain bagels and crackers and have the pretzel or latte as an occasional treat.

Avoid McDonald's like the plague:)

I do miss McDonalds.

My Non-Fat latte has 20 grams protien, calcium, no fat. . . I thought it was actually a pretty good choice.

I'm not surprised the bagels and crackers are bad and I was hoping the pretzels were ok. I like pretzels and they are filling.. But "crap happens" ...

This is harder than I thought. A lot harder. I just feel like if I'm gonna make bad calorie choice anyways I might as well have McDs... but I realize thats not completely true.

I am correct when I say that the 3500 calories I ate above were better than 3500 calories in fried foods, pizza, fast food, etc.... I know a calorie is a calorie.. but 200 calories in strawberries has to be better than 200 calories in a candy bar. Otherwise we'd all just eat candy bars??

:doh: GABE

[MEM]

I do miss McDonalds.

My Non-Fat latte has 20 grams protien, calcium, no fat. . . I thought it was actually a pretty good choice.

I'm not surprised the bagels and crackers are bad and I was hoping the pretzels were ok. I like pretzels and they are filling.. But "crap happens" ...

This is harder than I thought. A lot harder. I just feel like if I'm gonna make bad calorie choice anyways I might as well have McDs... but I realize thats not completely true.

I am correct when I say that the 3500 calories I ate above were better than 3500 calories in fried foods, pizza, fast food, etc.... I know a calorie is a calorie.. but 200 calories in strawberries has to be better than 200 calories in a candy bar. Otherwise we'd all just eat candy bars??

:doh: GABE


Yep. 200 calories in strawberries is a lot better than a candy bar.

As for cheese, yes it's saturated fat and not very healthy for you, however, it's o.k. in moderation (as long as you're staying away from the kraft singles and the like.)

Eating healthier can be hard at first when you're used to eating junk food all the time, especially when you are trying to go veggie at the same time.
I found that doing research into what exactly made up a healthier diet helped me. Also, buy yourself a vegetarian cookbook or two (or 6). Cooking at home is a great way to avoid the temptation to give up and eat fast food. Also, reading through vegetarian cookbooks will give you a better idea of what makes up a healthier vegetarian diet. I'm fond of several of the Mollie Katzen cookbooks (The Moosewood, Enchanted Broccoli Forest and the Sunlight Cafe are a few of the ones I have at home). Or visit the recipe section of this forum.
Really, ask as many question as you can here, it's a good place to get info.

I forgot to add, you might want to make changes to your diet gradually. Otherwise, you may end up feeling overwhelmed and revert back to your old habits.

[MollyCat]

I think you're doing fairly well considering you've only been veggie for a week! It's a diffucult transition to make, especially if you were a junkfood-holic before you started.

When I first became vegetarian, I wasn't eating healthy at all. All I did was eliminate meat and kept eating everything else (chips, ice cream) and I gained weight.

It takes some time to figure out the best meal plan for yourself. I try to eat veggies with every meal, even breakfast. I'll do a tofu scramble with mushrooms, for example. And if you can, try to add beans and lentils to your diet so you don't end up getting all your protein from cheese. An easy chili recipe is a can of diced, herbed tomatoes, cooked mixed beans (canned or dried) and some TVP (textured vegetable protein). Mix them all up, add spices or hot sauce and heat through. It's cheap, it's easy and it's tasty. Add a salad and you have a quick and easy meal.

[nkace]

Get more veggies into your diet, very important. I ate alot of pasta & carbs & hardly got any veggies & became anemic when I started many years ago. There are so many things on the shelf that weren't around before, so you have options. Try to buy soy, rice, oat, almond varieties of milk & cheese. Always go w/ whole grain bread, pasta & rice, it's way better then plain old white flour.
I personally would avoid Starbucks. Support a local coffee place.

[CountessKerouac]

Try to eat more beans, whole grains (oats, barley, whole wheat), nuts, fruits and vegetables. Maybe add some tofu or tempeh in there for protein instead of relying on cheese.

Poptarts if they are frosted contain gelatin---so they are not vegetarian nor really healthy.

You should try and avoid hydrogenated oils if you can. By natural crackers and peanut butter if you can.

[froggythefrog]

I understand that money is an issue here... Rather than going to the 99 cent menu, why not buy some staples, like dried beans, brown rice, quinoa, cous cous, pasta, and TVP? They are cheap, filling, nutritious, and keep a long time. TJ's is a good place to get most of these (think bulk section rather than boxes) and hopefully won't thin the wallet too badly. Most of these items avail themselves well to a slow cooker (like a crock pot). Then you can buy the produce as you need it. Produce is not cheap, but will keep you healthy and won't be any harder on your pocket book than picking up food at fast food places a lot.

[zoebird]

there is a lot of junk food in that diet--i would say that everything that you ate in that list, except for the banana, is 'empty calories.' but, i'll try to answer the questions:


1. My wife and I are trying to avoid empty calories. For example we don't eat pop tarts even though they seem to be lacto-veggie. I like Bagels and Pretzels and Crackers (Ritz) ... Are these empty calories? Should I avoid them? I really like them.

you should move away from refined, processed foods. Everything in the list you mentioned in this question is a refined, processed food. They are empty calories and yes, you should avoid them. It's ok to have them occasisonally "as a treat" but they should not be staples of your diet.


2. Is white instant rice bad??

like ritz crackers, instant rice is a very refined food. it is devoid of most of it's nutrients. what you want is a whole grain (preferably raw, nonsteamed--that can be sprouted) rice that needs to be slow cooked (about 45 minutes to an hour at least). to 'fast cook' them, you can soak them overnite, and then cook them in about 5-10 minutes.


3. Is Lacto Veggie healthy? I make sure I get all my protien in every day (100 grams) and I eat full servings of fruits and veggies. I want to lose weight and eat healthy.. But if I eat 3k in Lacto Veggie calories is that better than 3k of McDonalds/Potato chip/cookie calories.

being a lacto-vegetarian can be healthy. It can also be as unhealthy as a diet of mcdonald's and potato chips. Just because something is lacto vegetarian doesn't mean that it's healthy.

If your lacto-vegetarian diet is based in vegtables (green, leafy), then fruits, then starches (potatoes, grains), then legums and pulses, and then dairy (preferably whole and raw), then you'll have a healthy diet. If your lacto vegetarian diet is based in diet soda and ritz crackers, then it will not be a healthy diet.


Here is what I ate yesterday:

Starbucks Venti Non-Fat Latte (Cal: 210)
3 Servings Pretzels (Cal: approx 400)
Pita Bread & Hummus (Cal: approx 300)
2 Plain Bagels (Starbucks brand) (Cal: 820)
Starbucks Venti Non-Fat Latte (Cal:210)
1 Large Bannana (Cal: Unsure)
1 20oz Sprite Zero (Diet Sprite) (Cal: Zero)
1 Block Kraft Cheese (Cal: Approx 500)
1 sleeve ritz crackers (Cal: Approx 500)
1 Bowl Corn Chex w/ Milk (Cal: Approx 400)

I also had 2 1 Liter Bottles of Ice Mountain Water

this is a horrifyingly unhealthy diet. It's not uncommon. It also demonstrates the point that because something is lacto-vegetarian doesn't mean that it's healthy. In this list, you have more refined carbs, junk foods, and high calorie drinks (those lattes!) than you have real, nutritious foods.

IN this list, the only nutritious things are hummus (assuming the only ingredients were chick peas, garlic, and olive oil--but if you bought it, that's likely not the case) and the banana. Everything else (including your kraft cheese and milk) are really refined, terrible foods that offer little to no nutritional value.


So I had approx 3500 calories yesterday !!! Now before Lacto-Veggie that number would easily have been 6k and would have consisted of mostly pizza, hamburgers, fried foods, fast foods, etc... So it is an improvement -- but is it to much??

it's an improvement in that you're consuming fewer calories. it is not that much of an improvement because you've simply decreased your junk food intake. And, is it 'too much' of what?


Would I be better eating 2k in cals of McDonalds than 3500 of the healthier fare??

what you have written is not 'healthier fare.' it is basicly the same as mcdonalds. So, if you ate 2000 cals of McDonalds or 2000 cals of what you listed here, it's pretty much the same diet. The only differences would be the amoutn of fat you consumed--which it looks like far less. That does make a difference. But the nutritional value is basicly the same.


I'm 6 foot 2 and I currently weigh 235 pounds. I used to weigh 450 pounds and I'm interested in losing more or, at the very least, keeping my weight stable at 235.

i think this is admirable. it is difficult to loose weight, and it is often important to find ways to be an appropriate weight. Do you also exercise?


What else am I missing? what else should I know?

There is a lot that you are missing and there is a lot that you should know. BUt, it will take you a long while to know it--and that's ok. It will take you a while to get what you need, to refine it. But, to help you out a bit, i'll extend my basic meal plan:

Breakfast: full-fat, raw yogurt with mixed berries and home made raw granola

snack: apple, nuts or nut butter, and 2 servings of raw, whole cheese

lunch: large salad of baby mixed greens with tomato, onion, carrot, radishes, celery, peppers, mushrooms, cucumbers, sprouted beans (lentils and chick peas, usually), sunflower seeds or sunflower seed sprouts, and a dressing of olive oil, sea salt, and white balsalmic vinegar. orange for dessert.

Snack: cut veggies such as brocoli, cauliflower, carrots, celery, and lightly steamed asparagus dipped in hummus (home made from chick peas, garlic, and olive oil), or home made blue cheese dressing (home made mayo from 2 whole eggs, olive oil, vinegar, mustard, salt, and pepper; blue cheese pureed into the mayo, and then blue cheese stirred in to make the dressing).

Dinner: morrocan carrot soup (veggie broth, onions, garlic, morrocan spices, carrots, green apple--boiled and pureed), bitter herb salad (mixed greens, bitter herbs, mustard dressing), tomato and cucumber salad, hummus with whole grain pitas (if i didn't have it before).

snack (optional): smoothie or home made all fruit sorbet OR steamed veggies.


Also - what are some good online health store to get healthier choices in Pretzels, Crackers, etc. I love Trader Joes locally but thought I could save $$ online . . .

learn to avoid them. There aren't very many really healthy alternatives--as these are refined even if they are healthier versions. If you're going to eat crackers, then go for WASA crackers. To me, they're like cardboard, so i avoid them. For the most part, i avoid as many refined flours as possible and look for whole, sprouted grains for my breads.

Good luck with your transition. I recommend Dr. Dean Ornish's books on the subject, too, btw.

[catswym]

is money really an issue if you're buying two large starbucks coffees a day?

anyway, i suggest investing in a good informative veg cookbook.

"how it all vegan" was great for me. i know you're not aiming for vegan but it's a good book either way.

and take it slow. read stuff around here and you'll learn a lot. don't worry if you aren't "perfect" after a week! you'll get there.

oh, and 3000calories a day sounds a bit much for someone very inactive but i'm not up on my "boys" calorie needs. :) and if that is half of what you were eating before then it's probably a good place to start and see in a month or so if you need to adjust that due to weight loss or gain.

[zoebird]

like women, men's caloric needs vary greatly. as do their needs as to where those calories come from and so on (fat, protien, carbs--simple and complex).

my husband is 5-7, 165 lbs of muscle. he eats around 3500 calories a day and is very lean and muscular. he has a high metabolism, he exercises daily, and he eats a whole-foods diet (no processed grains, no refined sugar, etc).

i am the same height, 125 lbs. i eat between 1500 and 2000 calories a day. some people say i'm lean, according to my body fat percentage i'm in the 'lean' category for women. I exercise daily (as some of you know) and eat a whole foods diet. It's higher in eggs and dairy than i like--but to keep other health needs 'up,' it must be done. i much prefer a vegan diet.

There are other women my same height and weight who eat less or more calories per day, who move more or less during the day--and yet they are still healthy. So, it may be that 3500 calories is ok for gabe. It may also be that he still needs to move down in his caloric intake or that he needs to consider some form of movement to increase his health.

i guess unless i saw him personally, i couldn't say.

[gabehoward23]

is money really an issue if you're buying two large starbucks coffees a day?

Ya'll don't like Starbucks do ya! :surprised :-/

Money is not an issue for the food. When I said 99 cent menu I was refering to the low quality and zero effort part of the 99 cent... You just point and eat.. Things like nutrtition are not a concern.

The only problem I have with better food is that they spoil in 3-4 days... So I have to go to the grocery 2 times per week.. I have the money... But time, thats another story. Thats why things like instant rice are appealing. I just don't have an hour per day to cook.

There has to be a middle ground.

:help:

Gabe

[4EverGrounded]

Money is not an issue for the food. When I said 99 cent menu I was refering to the low quality and zero effort part of the 99 cent... You just point and eat.. Things like nutrtition are not a concern.

The only problem I have with better food is that they spoil in 3-4 days... So I have to go to the grocery 2 times per week.. I have the money... But time, thats another story. Thats why things like instant rice are appealing. I just don't have an hour per day to cook.

There has to be a middle ground.

:help:

GabeYes there is a middle ground and it's called frozen veggies. :D

Seriously. I keep 5-6 bags of frozen veggies on hand all the time plus I have rice that I've cooked and broken down into smaller portions in my deepfreeze, too. Sometimes, I don't have a lot of time to cook (who does?) so I'll grab some rice, toss in some veggies, maybe pop in some canned beans that have been rinsed, nuke the works up and I'm set. :hungry:

The fresh produce... that's hard but I've found that delicate things like lettuce will go in 3-4 days but heartier things like celery wrapped in foil and radishes will last a bit longer. My personal strategy: hearty things, I buy a week's worth. Delicate things, I'll only get what I can eat up in 3-4 days. Everything else - I get from the frozen food section. The caviat here though is to make sure that the items in the bag are what's on the ingredient list. If you see words that you can't pronounce on a bag of peas and carrots (for example) - put it back. You should only see "peas and carrots" on a bag of frozen peas and carrots.

Lots of people around here will do one large cook day every week and break things into smaller portions for the rest of the week. I don't have that sort of patience (or discipline :o ) so I'll just cook a large pot of brown rice and break it down to smaller servings so I have something quick and handy for the week.

Most of my meals are done in 15-30 minutes max and I can cook portions large enough for either lunch the next day or leftovers the next night.

And congrats on going lacto-ovo. You're doing a wonderful thing. :up:

[MEM]

actually, twice a week the grocery store is pretty average for my house, especially about this time of year. You just have to learn to set some time aside and go, shopping trips go a lot faster when you have the list already planned out.
To save time, you might find it helpful to set aside some time on the weekends to make a big batch of a thing or two and then put it in the fridge to eat over the week.
I've noticed that around this time of year, I'm not big into cooked foods anyway, so dinner prep tends to be quick, throw a few veggies together with a little bit of dressing, some whole wheat bread and some good cheese and I'm set for the evening.
Seriously, go find yourself a vegetarian cookbook and go through the "summer-y" recipies, most of them are quick, easy and healthy

[gabehoward23]

And congrats on going lacto-ovo. You're doing a wonderful thing. :up:


I'm just lacto-veggie.. No ovo ... :) :confused: The only difference is eggs, right?

You guys are great! I'm glad I joined!

[gabehoward23]

And congrats on going lacto-ovo. You're doing a wonderful thing. :up:

I'm just lacto.. No eggs. Thats the only difference, right?

:tired: :tired: :tired: This is hard -- but worth it!!