[VegWithEdge]

Hey guys, i dont know if you remember but a few months ago i tried to go vegan but my parents would not let me. Well, my mother has had a change of heart and now i am officially a vegan <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title=""><br><br><br><br>
Ok now the whole reason she is letting me become vegan is to become more balanced... so here is my big questions<br><br><br><br>
Lets say i eat 1200 calories today... how many of those should be fat, carbs, and protein? I use fitday so percentages would be awesome!!<br><br><br><br>
Thanks guys

 

[Ayrlin]

Just my 2 cents but even if your dieting you should be eating at least 1400 calories a day depending on your size and 1400 is for a small female.<br><br><br><br>
I think the bulk of your diet should come from fruits and veggies, next up would be grains, nuts,seeds,beans etc.<br><br><br><br>
Next would be things like milk replacers soy milk, almond etc or the soy cheeses etc.<br><br><br><br>
Last sweets and fats<br><br><br><br>
However that is just IMO, some people think grains should be the bulk of your diet

 

[*Sunflower*]

1200 calories is way too little, especially since you are a teen. I've seen your posts in the teen forum and from what I saw, you run a lot, so you need at least 1800-2000 calories. I wouldn't worry about fat/carbs/protein, it's unnecessary as long as you are eating healthy sources of fats like nuts and nut butters, oils, avocado, seeds, etc, grains and fruit for carbohydrates, and try including some sort of protein in almost every meal (it's not a huge deal if you don't). Don't avoid fats or carbohydrates, the bulk of your intake should be carbs, but you don't have to count it all up, it would be a hassle.<br><br><br><br>
You need lots of veggies, fruit, beans, everything Ayrlin said. You also need a source of B12 from a supplement, fortified non-dairy milk, nooch, etc. Eat lots of calcium-rich foods like leafy greens (kale, mustard, etc), broccoli, sesame seeds, beans, blackstrap molasses, tofu, etc. If you don't drink calcium-fortified beverages, I suggest taking some sort of calcium tab. You can get iron from whole grains, beans, blackstrap molasses, oatmeal, and lots of other foods, check labels.

 

[VegWithEdge]

Ok, sounds good <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=""> I have calcium pills and a multi vitamin that has all the b's.<br><br><br><br>
i was going to count for a little while until i got into the swing of things. I guess with my activity 1200 seems low but i stuffed myself today and only got 1150 calories. I did not have an avocado today so that can def. be added. I am really surprised by my WHOLE family's responce to my veganism... i am really, really excited- i just want to be healthy.<br><br><br><br>
Quick question: if i used to consume a lot of cheese before this will i lose some weight or should i expect to mantain? Thank you!!

 

[Libellula]

if you don't eat enough (under 1800 calories for your activity level) you will lose weight..<br><br><br><br>
My typical day looks like this (as a 20 y/o runner/vegan)<br><br>
B:Cereal w/soymilk or soygurt, with a muffin or toast with jam<br><br>
S: a granola bar or pb crackers<br><br>
L: leftovers from dinner or a wrap with hummus, seitan, salsa, and lettuce on ww tortilla with a side of mixed greens with full-fat salad dressing or a few crackers with pb, or something i baked (like a cookie or a muffin or banana bread or something like that), and some whole fruit or applesauce.<br><br>
S: pb with crackers or celery or a granola bar or a muffin or a bowl of cereal with soymilk<br><br>
D: last night i had two slices of vegan pizza and a tofutti cutie, tonight it will be homemade vegan sloppy joe in a wrap or on baked potatos; the previous night it was fair food; another night it could be bean and boca "beef" burritos.<br><br>
S: (yes, another one if i am hungry) most likely it is a bowl of cereal at this point in time, or oatmeal or fruit with soygurt.<br><br><br><br>
it's a lot, but it helps me to have energy to run while getting enough nutrients and maintaining my weight (I am 5' and 115).. it's not that hard, just eat more calorie dense foods!