I really don't know what to eat

[nichalps]

Hi, I just joined this thread because I am becoming more and more frustrated with myself and my eating habits. Let me give you a quick overview of the past year or so of my life:

I was in 11th grade, just turned 17, still ate meat and stuff (but very little and only because my mom cooked it for me), and decided that I should give blood for the first time. They stuck the needle in my arm, I bled (O negative, by the way) and filled up my pint in a relatively short amount of time and was fine.

The next time I gave blood, I had been a vegetarian for a couple months. Again, gave blood, all was fine. The time after that, however, I gave blood, stopped bleeding before the pint was finished and they had to just take the needle out of my arm. Then, the last two times I gave blood, I wasn't even allowed to because my iron level was too low.

Now, I'm guessing all that has something to do with my being a vegetarian, but the problem runs deeper than not being able to give blood. I've been trying to lose weight/tone up like crazy lately and have basically been unsuccessful. I'm not really overweight or anything (about 5'1, around 115 pounds), but I just want to look better and feel better. So I excercise a lot, do some crunches etc etc, but there is this little voice in the back of my head that keeps telling me that my problem is that I'm not eating right.

I'm only a vegetarian, so I still eat dairy products (or, well, I still eat yogurt). My typical daily food intake goes a little something like this:

Breakfast: Dannon Light-n-Fit yogurt

Lunch: either an apple with yogurt or a small salad. Lately I've been having an apple with natural peanut butter, but that's only because I've been freaking out about my protein intake lately.

Dinner: random vegetable medley that my mom makes for me.

I'm not sure if that's a good diet or not, but I can't help but feel like I'm not eating enough protein or anything like that. Or maybe enough of really anything considering all I eat is fruits and vegetables.

I really need help because I'm starting to lose my mind over this. I considered going to a dietician or nutritionist or something, but I figured I'd try a few other sources first.

Any ideas?

[delicious]

Foods such as beans, whole grains, spinach, and dried fruits have a significant amount of iron. Many cereals are fortified with iron. Eat more food containing Vitamin C because it enhances the absorption of iron into your body.

[karenlovessnow]

Well, what she ^^^^ says and it doesn't sound like 'enough' food to me. I understand wanting to lose weight/tone. I'm triple your age and believe me, it's a lot harder to lose/tone when you get older. Maybe you can supplement with a protein shake, try some tofu with your vegetable medley. Definitely try and get the beans and whole grains into your diet. Maybe you can do some cooking on the weekends yourself. Good luck.

[IAteMyVeggies]

I really can't help you with the nutritional issues because my eating habits are pretty unhealthy as well, but you did mention giving blood 4 times within the last year. How often are you going to give blood? While it is a worthy cause and all, it might not be healthy for you to try to give as often as you are (while some people can cope with giving blood frequently, others can't).

Also, if you're worried about protein, soy is a complete source of protein, so soybeans are your friend. Oats are also a complete source, or very nearly, so stock up on some oatmeal (some kinds might have iron as well).

[dirigiberbil]

I agree with the legumes and tofu thing. Your diet sounds like it's lacking in protein definately, and fats too. You can get fats from sources other than animal products, such as avocados. Another thing that keeps me healthy is, my mom and I make huge pots of soup, and we put everything into it, such as tomato base, garbanzo, kidney, and black beans, lentils, zucchini, onions, green beans, carrots, peas, corn, diced tomatos, and what ever else we find. Having something like that with a couple slices whole grain with some kind of protein/fatty spread might help you retain some nutrients youre lacking. Beans and rice are also nice for protein.But, I'd say... it wouldn't hurt to see a nutritionist, because your problem sounds kinda serious. I have almost exactly the same diet as you, and I'm 17. I give blood as often as I can, but I'm neither anemic nor do I have any complications other than light-headedness. Is it possible, on top of the other stuff, that you're dehydrated?

[purrpelle]

your diet is lacking in calories. :down: have a sandwich, please.

if you eat enough whole foods- 2000 plus cals a day- it's easy to get your nutrients.

[Ayrlin]

Yup you needy a sammich!
Beans and such are what I eat for iron and your menu is sorly lacking on what you need to keep healthy.
Your body is still developing also so nutrition is very important.
Yogurt for breakfast is not acceptable, well it is if it is with something else but not alone.
An apple and peanutbutter for lunch is not enough.
You need protien and iron sorces badly, and cuting back t such extream measures like you are doing will not help you lose weight or get in shape in fact it will work against doing that.

Eat beans, grains, cereals like granola etc.
Add granola to your morning yogurt!
Worry about nutrients and forget about calories.

[Ayrlin]

Granted my DD is younger than you but here is her basic menu.
Breakfast about 1 cup granola and a banana and a cup of milk

Lunch peanut butter sandwich, grapes, an apple and usualy some dried pineapple , a box of raisens and cranberry juice ( dont ask she loves the stuff)

Dinner is whatever I fixed that night.
Last night she had greens, a boiled egg, brown rice and veggie stirfry .
She also eats snacks throughout the day mostly fruit.

She will be 11 years old in a few days time and at 52 pounds I would say she still dosnt eat enough but she clearly eats more than you.
So please take care of yourself and count calories less and nutrients more!

[tgh13]

Sounds like you need to research information on nutrition in order to get the right amount of protein, fat, and Carbs, as well as vitimins. You are not taking in enough calories to support you bodys daily needs. Do our body a favor give it more whole grains, vegetables, ( plenty of the dark green leafy kind ) and fruits and dring plenty of water. hope this helps.

[purrpelle]

^^^^ what she said. :up:

[kiki78]

It sounds like you are working out too much and not eating enough. You need to eat more foods like tofu and beans. You should make some soups like minestrone, which is very hearty, healthy and filling. I talked to my doctor about my iron levels recently and she said that while many foods are high in iron, our bodies have a tough time absorbing it. Fresh squeezed lemon increases iron absorbtion into our bodies, so try squeezing some on iron rich foods like romaine lettuce.

[Gita]

Women usually loose some iron during their monthly periods. I have heard that cooking in an iron pot will help too. I think you are not eating enough either.

[April]

I agree with everyone else saying you're not eating enough. Your current breakfast and lunch a suitable snacks, not meals. Try adding some granola and nuts to your yogurt.

[4EverGrounded]

I gotta agree with everyone else in this thread. Your meals are more like snacks and you need to bulk things up muchly.

It's a guide only, but trying giving something like this a go (my suggestions have a * by them):

Breakfast: Dannon Light-n-Fit yogurt *with a couple of tablespoons of ground flaxseeds on it and a couple of slices of WW toast with PB and preserves

*Snack: veggies with hummus, bean nuts (there's a method for it round here somewhere) or fruit with PB

Lunch: either an apple with yogurt or a small salad. Lately I've been having an apple with natural peanut butter, but that's only because I've been freaking out about my protein intake lately. *Salad - green top lettuce, spinach, mushrooms, drained and rinsed beans. Olive oil and lemon dressing. Veggie sandwich or WW wrap with avocados, tomatoes, sprouts (optional), mushrooms, cucumber. Hummus in place of mayo.

*Snack: trail mix or dried fruit

Dinner: random vegetable medley that my mom makes for me. *with Brown rice, drained and rinsed beans, avocado or nuts in it. Put some leafy greens in there too, if you can.

*Dessert: a bit of Soy Decadance icecream or some vegan dark choccie (cause what's life without dessert?) :D


eta: I didn't include water in this list because that's something you should be taking in the whole of the day and not just at mealtimes.

[nichalps]

Firstly, thanks soo much, all of this information was very helpful. But a bunch of you mentioned granola and flax seeds and that sort of stuff...how would I go about getting that? Is it just sold in a package or something? What brand would you suggest?

[synergy]

Granola is sold everywhere, just look for it in with the breakfast cereals. Make sure you get a brand without a lot of sugar. Ones that use things like cane sugar or maple syrup as sweetner are best. Nature's path makes great, organic inexpensive oatmeal.

For flax seeds, make sure you get the milled kind. Whole flax seeds aren't as digestible and won't get you the omega-3''s you need.

Just like everyone has been saying, you need to eat more, and much more variety. When you are not eating enough calories, your body goes into starvation mode and you won't loose any weight. You'll just mess with your metabolism.

I really recommend getting a bit of reading material. Something like 'Vegetables rock: a complete guide for teenage vegetarians.' By Stephanie Pierson. Or, a really great one, but it's much denser is 'Becoming Vegetarian' By Vesanto Melina and Brenda Davis.

Learn as much about nutrition as you can! It's really empowering.

Try this thread:

http://www.veggieboards.com/boards/showthread.php?t=50249

Good luck and don't be afraid to ask questions!

[purrpelle]

what's really funny is if you go to "new posts' this thread is right above "man eats other man" :lol: :lol: :lol:

[LadyFaile]

you need to eat more, period. you're not getting enough of anything with a diet like that. not just protein or calories or iron, you're lacking in everything because on a diet like that you're effectively starving yourself.
i agree you need to do some research on what constitutes a healthy vegetarian diet, and learn to cook for yourself. if your mom can't or won't prepare seperate meals for you, you cannot survive off a single serving of fruit and veggies per day, so you'll need to learn to make your own meals. the "meals" you listed would be considered very light between meal snacks for most other people.

[Keelin]

... That sounds like *exactly* what I ate in my pre-vegan, anorexic days. DON'T GET CAUGHT IN THIS TRAP. Like 4EverGrounded said...

BREAKFAST: Yogurt with flaxseed or some nuts, and a big bowl of cold cereal with milk/soymilk or hot cereal / a piece of toast or two with nut butter and preserves. A piece of fruit on the cereal, on the side, or as a mid-morning snack.
LUNCH: If it's going to be a salad, load that sucker up. Toss some beans or cubed tofu on top, some nuts, a huge variety of veggies, and some dressing. Take some fruit and some rice or bread on the side if the salad is smallish.
SUPPER: You need to meat your nutritional needs! As a minimum, aim for a serving of beans, a couple servings of grains, and one heck of a lot of veggies. Take those veggies that your mum makes and toss them on top of some quick-cooking brown rice with some beans and a dressing/salsa/etc. Before bed, have another snack- a smoothie with milk/soymilk and fruit, optional yogurt, soft tofu, flaxseed, etc; or some cereal with soymilk; some fruit; a piece of toast with jam, or a sweet treat of some sort. ENJOY it.

You'll first be completely unable to lose weight, because your body is going into starvation mode. Then you'll drop weight and become completely unhealthy and starved. People will notice and worry, and you'll wind up as an anorexic in the hospital. Check out the vegetarian/vegan food pyramid and FOLLOW it. You need 2000+ calories per day... *maybe* 1800 if you're completely inactive and tiny. Exercise every day (lightly!) and spend some time outdoors (yay vitamin D!). Enjoy your food, and enjoy life. Cooking and eating should be fun!

Feel free to PM me at any time if you're in need of support. I completely understand how you're feeling, and I hope that you're able to catch yourself before you end up in as much trouble as I was.

[Zasko]

It's extremely sweet of you to donate blood! I hope the day comes when you can give again.

[Moonchild81]

I am going to join the chorus of needing to eat more...when you don't eat enough, your body goes into "starvation mode" and actually stops burning calories, which is the opposite of what you want. So definitely follow the advice about beans and whole grains. And breakfast is the most important meal of the day, you need more than just yogurt.

Two and 1/2 years ago I went on weight watchers and lost a goodly amount of weight in a nice safe 6 months. I found that when I reached a "plateau" the only thing that could break it was eating MORE, not less. It sounds counterintuitive but it is absolutely true. Also, be sure you're drinking enough water (60 oz./day is a good goal, although water in fruits and vegetables counts toward that). And don't wait until you're starving to eat. Good luck.

[CountessKerouac]

You should eat foods high in protein such as tofu, tempeh, seitan, beans, and nuts.

[nichalps]

I actually wound up going to a nutritionist earlier this week; she also told me that I was basically starving myself, even though I didn't realize it. Now my diet goes something like this:

Breakfast - Dannon Light-n-Fit yogurt with 1/4 cup of Fiber One and 1/2 fruit (this morning I had strawberries)

Lunch - Two slices of light whole wheat toast with Better'N Peanut Butter (the 100-calorie, 2.5 grams of fat peanut butter) and sugar-free blackberry perserves. A vegetable (today I had a couple celery stalks) and a cup of fat free soy milk.

Dinner - salad with balsamic vinegar and some type of vegetable medley with tofu or some other type of meat substitute.

I cut down a bit on the amount of starches and fats she recommended and I try not to snack, even though I'm allowed two snacks a day. I feel like when I eat a lot or too many times a day, I get even more hungry and wind up eating more and I really can't control myself when I do. And now after a few days of eating like this, I'm literally afraid to step on the scale because I'm positive I gained weight.

I know it's bad to not eat enough and stuff, but I can't help but feel bad about myself every time I eat, or every time I think about eating, or every time I think about not eating or that I should be eating...and it's starting to take up so much of my brain-time. I just really don't understand why when I don't eat, I don't lose weight, and then when I do eat, I still don't lose weight. I excerise enough and I eat what I'm supposed to and I hardly ever eat anything that is "unhealthy." It's so frustrating.

Sorry I went off on a bit of a tangent there. But thanks again to all of you!

Oh, and by the way, I'm not sure if this is the right thread or anything to ask this question, but do any of you know anything about excercise/cardio/weight training? Basically, I do about 30 minutes of cardio and then I use those weight machines they have at my gym, but I'm not really sure what I should use/how many repetitions of each I should be doing. Obviously, I don't want to be bulky, just skinny...and "lean" I guess.

[*AHIMSA*]

^^ That is *still* a very reduced-calorie diet (1,200-1,400 depending on serving sizes) and has you eating more refined carbs ( the bread at lunch likely has little nutritional value) vs whole grains but it looks like what an average nutritionist or Women's Magazine would outline as a "weight loss" diet :(

Best of luck to you and I hope as time goes on you seek to become more "fit" and healthy than "skinny" :up:

[Keelin]

"I cut down a bit on the amount of starches and fats she recommended"...

Sorry, hon, but *bad* idea. She recommended the things she did for a reason! You're still not eating nearly enough.