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-   -   Specific Nutrition (https://www.veggieboards.com/forum/14-general-health-discussion/35757-specific-nutrition.html)

Siiani 06-21-2005 09:56 PM

I've been vegetarian for over a year I'm healthy...but I need some nutrional advice.

I'm 18 year old female, 5'9 abt 140 lbs. My body doesn't absorb iron very easily and I'm lactose intolerant. Other than that I'm fine. I have come at a loss when it comes to balancing my meals for nutrients that I need. I've so far been intaking abt 25 grams of protein a day and I've never had a problem with calcium.I'm wondering what would be the best way for me to balance meals. Any tidbits of how to make sure I'm getting everything I need would be great. I just have this feeling I'm missing something.

I take vitamins b12, c, e, and flax oil.



Edit:

I don't feel ill, or tired or anything, I feel completely fine. I'm just really wondering if I'm missing anything...One of those...better safe than sorry feelings.

ynaffit 06-21-2005 10:18 PM

only 25 g of protein? you should probably be getting at least 45g/day.



http://www.vegsoc.org/info/protein.html

canadianSKA 06-21-2005 11:13 PM

increase vitamin c intake if you want to increase iron absorption, also (here comes a little chemistry) the valencies of iron and calcium are the same, and inhibit the absorption of eachother, be careful that you're not overdoing the calcium at the expense of iron, it's a fine balance, and especially so for females aged 16-30

CountessKerouac 06-21-2005 11:22 PM

25 grams of protein is probably why you feel like you are missing something. Most omnis consume waaay more than that, probably about 100 grams per day. If you are lacto-ovo and eat dairy regularly, you are probably getting more than 25. If you are vegan, you should eat lots of beans, whole grains, some soy products, protein drinks, nuts and seeds. If you have only been getting 25 grams a day for a long time, it may be best to get MORE than your recommended amount for a while.

LadyFaile 06-22-2005 12:25 AM

my goodness that's low. how many calories a day do you get?



odd most protein RDI charts i've seen are based on weight not age. i think 45 is even way too low for a 140 lbs person. isn't it something like 0.8g per pound? that's 112g



i'm not sure how you even get 25 g of protein in a day if you're eating enough, even if you're not eating meat analogues you should end up with more than that if you're getting anywhere near enough calories.

Siiani 06-22-2005 03:34 AM

I never considered protein to be an issue. I'm active and have plenty of energy. Protein is used in producing which blood cells again? And I know it helps with hair growth. (My hair is really thick and strong, and it grows just as fast as an omni's) My imune system is amazing. My little siblings will play games trying to get me sick I never get sick. I get the recomended 2000 calories a day. How could I tell if protein is an issue? Is there anything I could be eating that would make it less obvious if I'm not getting enough protein, (i.e eating enough carbs to give energy?)

zoebird 06-22-2005 05:21 AM

protien pretty much helps build everything.



As for the iron issue, i wrote extensively about it in the post stream to mommy1 in the new to vegetarianism forum. i don't know how to connect/llink to a single post yet, but you'll find it in there. i believe it's the stream about not feeling well.



anyway, there are basicly three types of iron that you can get. Supplemental iron is usually elemental iron from salts. this is relatively absorbable and isn't affected by other dietary considerations. Heme iron, which is present in animal products including eggs and dairy (so, if you have no problem, digestively, with eggs, then they may be an option for you), is also an easily absorbed form of iron that diet doesn't inhibit. Non-heme iron--found in vegetables--is the most difficult to absorb. Increasing vitamin C helps absorption, but also decreasing those things that inhibit absorption will also help increase the amount that could be absorbed. there are a variety of sources of things that inhibit nonheme iron absorption, and a short list is described on the NIH web link that i gave in the post stream that i mentioned.



GOod luck!

catswym 06-22-2005 09:35 AM

Quote:
Originally Posted by LadyFaile View Post

my goodness that's low. how many calories a day do you get?



odd most protein RDI charts i've seen are based on weight not age. i think 45 is even way too low for a 140 lbs person. isn't it something like 0.8g per pound? that's 112g



i'm not sure how you even get 25 g of protein in a day if you're eating enough, even if you're not eating meat analogues you should end up with more than that if you're getting anywhere near enough calories.



i think it might be .8g/ kilo. that would be about 50g of protein which sounds about right as long as you're not very active.

4EverGrounded 06-22-2005 04:39 PM

Check your zinc levels as well as magnesium, folate and your B complex.



Also, how are your healthy fats (some people avoid them because they're fats, but we need a bit of fat in the diet to get on well).



There's also a ratio of fats, proteins and carbohydrates that's recommended to follow for a "balanced meal" but I can't find the forumla right now.

LadyFaile 06-22-2005 11:35 PM

i thought it was per pound because i weigh 100 and i have been told by my trainer at the gym and have found on charts that i am supposed to be getting 80-90 grams of protein.



someone at a vitamin store once told me i could get by with 50g if i was "a 100 pound couch potato" (which i generally am lol) but that the average person needs more than that.

LadyFaile 06-22-2005 11:36 PM

oh yes and protein helps build and repair cells. like, all of them. as our cells are constantly dying and reproducing we need protein pretty much to live.

catswym 06-23-2005 06:57 AM

Quote:
Originally Posted by LadyFaile View Post

i thought it was per pound because i weigh 100 and i have been told by my trainer at the gym and have found on charts that i am supposed to be getting 80-90 grams of protein.



someone at a vitamin store once told me i could get by with 50g if i was "a 100 pound couch potato" (which i generally am lol) but that the average person needs more than that.



everything i'm seeing indicates the .8g/kilo figure.



http://www.vegsource.com/articles/ProteinRequie.htm which sites the WHO numbers.



http://www.time-to-run.com/nutrition/rda.htm which gives FDA numbers.



all of these talk about 50g/ 140lb woman (approximately).



80-90g/ day for a 100lb woman sounds amazingly high unless you're a bodybuilder, or something.



and like i said before, more for someone more active (as these numbers are for low to moderate activity levels).


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