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<span style="font-family:'Comic Sans MS';">Today, I realized I'd been going vegetarian for a little under a week now. (Yay me! Healthier for life!) However, I'm a little concerned.<br><br><br><br>
Recently, I've just been eating salads-- but that's a bit minute as a definition, because they contain all kinds of vegetables; beets, radishes, celery, grapes, strawberries, pineapples, lettuce, carrotts, (you get the picture). So, to make sure I was covering all bases while I was on what I thought was just a salad-binge, I'd started taking these multivitamins containing:<br><br><br><br>
Vitamin A (50%)<br><br>
Vitamin C (100%)<br><br>
Vitamin D (100%)<br><br>
Vitamin E (100%)<br><br>
Thiamin [Vitamin B1] (100%)<br><br>
Riboflavin [Vitamin B2] (100%)<br><br>
Niacin (50%)<br><br>
Vitamin B6 (100%)<br><br>
Folic Acid (100%)<br><br>
Vitamin B12 (100%)<br><br>
Pantothenic Acid (50%)<br><br>
Calcium (45%)<br><br>
Iron (100%)<br><br>
Magnesium (13%)<br><br>
Zinc (100%)<br><br><br><br>
However, my period is a little late (and I'm definitely not pregnant). Is there anything that I'm missing in my diet? I mean, I eat all my veggies and what not--and I take that multivitamin daily.<br><br>
Eh?</span>
 

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Salad is not enough. Even when there is a lot of different fruits and vegetables in them. The multivitamin is a good thing, but it doesn't make up for not eating enough calories.<br><br><br><br>
Your body needs complex carbohydrates, protein, and fat (or more calories!). These are important macronutrients (the vitamins and minerals are micronutrients). If you are not eating enough calories, ammenorhea (sp?) or lack of period can result.<br><br><br><br>
Good sources of complex carbohydrates are breads, pastas, rice, potatoes, corn, and beans. Eating whole grains is best. For protein, you can eat beans, lentils, tofu, nuts, veggie "meats", whole grains, dairy products, and eggs (if you are lacto/ovo). Eating enough good fat is essential, too. Good fats are those which are high in monounsaturated fat and omega-3 fatty acids. Canola oil, olive oil, nuts, and avocados are good sources for fats. Flax seeds, walnuts, and hemp seeds are good sources of omega-3s.<br><br><br><br>
Sometimes factors other than diet can cause a late period. Like lack of sleep, too much stress, or overdoing it with exercise.
 

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you're not eating any protein or fat (salad dressing aside). that might explain the late period. there are tons of sites online about eating a healthy vegetarian diet and what/how much of proteins, carbs and fats you should aim to get each day. Personally when I get on salad kicks I always add beans, nuts, and sunflower seeds with all the veggies.
 

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Firstly, congratulations on your decision! It can take a little while to adjust to eating as a veggie - I think at first I ate like you (ie, not enough!) but you'll get used to it in no time. I totally agree with tearhsong2 and koalaborg that you have to eat plenty of complex carbohydrates and good fats. If you don't already have one I would highly recommend getting a good veggie cook book (or borrow one from the library) that sets out dietary guidelines and even sample menus can be helpful.<br><br><br><br>
Good luck!
 

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You definitely want to eat more grains for one thing. You also need more proteins and fats (tofu, beans, nuts, etc.)<br><br><br><br>
There's more to being vegetarian than eating salads all the time. Big salads with loads of veggies are great but you need more than that.
 

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Toss some beans and nuts in those salads (like, whatever looks good + another handful or two <img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=";)"> ). Some whole grains in there wouldn't hurt either. Quinoa is my personal fav, but anything you like would work well, too.<br><br><br><br>
And don't forget to top that salad with a slightly thinned down guac... MMMM.... <img alt="" class="inlineimg" src="/images/smilies/lick.gif" style="border:0px solid;" title=":lick:">
 

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Agreed with the others. Throw some protein on those salads, beans, nuts, tofu, seeds or some fake chicken.<br><br>
If you are really on a salad kick, maybe have the salads with something else like a soup with some grains and/or legumes like black bean soup, vegetable barley, lentil soup, etc.<br><br>
You could also do a grain and protein like hummus and pita or black bean dip and toritilla chips on the side.
 

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I may be wrong, but as far as I'm aware once you've ovulated, the date your period will come for a visit is more or less determined, and since you've only been vegetarian for a week, the two might be unrelated. It's entirely possible that your cycles will eventually get longer and lighter though, as a result of cutting down on saturated fats.<br><br><br><br>
That said, I agree with what everyone's said about eating grains, legumes, nuts etc. I'll often just eat a salad and a bun at work for lack of veggie options that don't contain cheese and I'm usually starving by about four because I simply didn't get enough calories in at lunch. Even with the lentils, chickpeas and beans they usually have at the salad bar.
 
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