[JLRodgers]

I spent the past hour searching the board going through pages of text trying to find the answer... but couldn't find it. Maybe looked for the wrong terms or something or just really burried.

What are the actual daily requirements for a "normal" diet?

I mean, should a person have to eat soy milk, with vitamin pills, tons of green leafy vegetables, b-12 supplements, omega-3 stuff (ex: flax seeds), and nutritional yeast flakes every single day? I mean, I'm sure most people don't eat anywhere near that much when they do eat meat. How many people really ate a serving of fish every day, or even ate the proper amount of calcium?

Mainly curious to what should be eaten in a daily/weekly/monthly (bi-daily, whatever), in addition to the normal foods (ex: things like the nutritional yeast, soy protein, flax seeds) with actual quantites (ie: 2tbsp, not 35mg).

Anyone know? (have a feeling one person in particular may reply)

 

[GhostUser]

I guess that would be me

Let's see if I can do this first thing in the morning....

The average male omni gets enough of most nutritents in their diets. Too high in fat and protein, and low in fibre.

Omni women often do not get enough folate, iron and calcium. The iron is because some don't eat red meat, or not a lot of it, and don't know what other iron-rich foods to add to their diet. Too low in fibre.

If you eat fish, you only need to eat it 2x per week. Most people I know eat at least 2 tuna sandwiches per week.

With all that said, let's get to you. You're an adult, so I'll use adult information. I can't remember if male/female, so assuming female. I'll assume vegan.

I'm going to break this down into sections, because, well, I'm writing it and can do whatever I want with it

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(This is mostly from Becoming Vegan and two omni sources for verification.) I'm covering the more common ones we require.

Iron - 22.4mg (vegetarians need 1.8x more iron then omnis, due to the nature of the iron)

Zinc - 8mg

Calcium - 1000mg (I know that there are people on here who believe the WHO's 200-300mg reference, but they are not taking into affect female antomony, the lifestyles of western women and sodium intact. They also have not changed those numbers in 30 years).

Vit A - 700mcg

Thiamin - 1.1mg

Riboflavin - 1.1mg

Niacin - 14mg

Vit B6 - 1.3mg

Vit B12 - 2.4mcg

Folate/folic acid - 400mcg

Vit C - 75mg

Vit D - 5mcg

Vit E - 15mg

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What role do they play? (using 3 sources and Becoming Vegan for extra vegan info)

Calcium - builds bones, mantains bones, regulates blood clotting, muscle relaxation, nerve cell transmittion.

Iron - transports oxygen in blood, cell energy, cell waste management, brain functions such as learning, immune system functions

Zinc - essential for cell regeneration (healing and growth), respiration functions, immune system function, taste, helps build various key elements of the body (DNA, blood).

B12 - cell growth (especially red cell), helps convert carbs, protein and fat into energy, cell waste management

Thiamin - converts carbs, pro, fat into energy, nervous system function

Riboflavin - skin health, vision, energy

Niacin - energy, skin, nervous system function, digestive system function

B6 - protein building including blood proteins for red blood cells

Folate/Folic acid - builds new cells and DNA.

Vit D - regulates calcium in blood, bone growth and development. Helps bones absorb calcium. Helps with immune system function and skin.

Vit A - eye health, bone growth, immune system function

Vit C - helps absorb iron, resist infection, builds blood vessels

Vit E - assist cell maintanance

omega-3 essential fatty acid - regulations joint pressure, cell membranes, kidney function, helps prevent blood clots, nerve transmission. Many sources also site that it helps with depression

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Well, thats' all lovely, so what does it mean?

If I meet the requirements for iron and calcium, I almost always meet the requirements for the other nutritents.

A diet rich in vegetables, legumes, whole grains, fruits, nuts and seeds will help you meet all your nutritional requirements.

-----

Supplements are for when you're not sure if you are getting enough in your diet. They are meant as insurance, not as a replacement for food.

I have other links on what to eat and when. Let me find them and I'll link them for you.

Any other questions, just ask and I'll try to answer.

Krista

 

[GhostUser]

Page 1 of this thread covers some sources and amounts of some of the nutritents in cups and tbsp sizes:

http://www.veggieboards.com/boards/s...&threadid=7099

The famed "1000mg calcium diet, no soy, no dairy" thread. Gives some ideas.

http://www.veggieboards.com/boards/s...ghlight=krista

More tips and suggestions

http://www.veggieboards.com/boards/s...ghlight=krista

Rambling info on calcium

http://www.veggieboards.com/boards/s...hlight=calcium

Vegan food pyramid w/ an offended skinny woman

http://www.veggieboards.com/boards/s...hlight=calcium

 

[TreeManEarthSteward]

Good thread JLRogers (& Kristadb)..I likewise Need(ed) >MORE THAN> "a few things clarified" myself... about such things that Roger mentions and which of which are the most needy regular requirements of sustainance and must have food values/nutrients

etc, so that if required we can be able to certify intake ratios where need be...such as assessing of food quantity quotations and whatever, to commit to for sustainable health, etc!.. so this will be interesting & useful!

Good one!.. Lets each do a round up and and see what we all get on out of this to yield better diet stability coz mine is way too adrift!!!

 

[JLRodgers]

(male since you forgot

)

 

[GhostUser]

You're male? When did this happen? Did I miss a surgery or something?

In that case, lower the folate, calcium and iron requirements by about 25% and up your zinc. If you're um...very sexually active, up the zinc by a bit more.

 

[JLRodgers]

Thanks! (Won't need to worry about the zinc for a while, useful knowing that too though)

 

[sunshinemelissa]

If you go into the vegweb main page, they have a list of all the nutrients you need and what types of food you should eat to get it. I've found it real useful. I'd put a link up, but I dont know how.

 

[maxi]

sunshinemelissa-dont worry about a link, just paste the url address into another post so we can all copy it and go to the site

 

[GhostUser]

The vegweb info is older. I posted the most current info I can find.

Still, vegweb has some good info.

 

[Kyo]

Quote:

I mean, should a person have to eat soy milk, with vitamin pills, tons of green leafy vegetables, b-12 supplements, omega-3 stuff (ex: flax seeds), and nutritional yeast flakes every single day?

You don't have to ever consume soymilk.

Some is good for everyone including omnivores, but you don't have to consume tons of green leafy vegetables.

You don't have to consume b-12 supplements every day. If you're a lacto vegetarian you might get enough b-12 in your food. If it's consumed throughout the day you only need about 2.4 mcgs/day. If you get it in a once/day supplement it should be at least 6 mcg (according to the pill bottles I've looked at). You can get it in a once/week supplement of 2000 mcgs.

It's a good idea to take omega-3 every day and also limit the omega-6 intake. This is also a concern for omnivores but omnivores can eat fish so they have more options.

You don't have to ever consume nutritional yeast.

Quote:

I mean, I'm sure most people don't eat anywhere near that much when they do eat meat. How many people really ate a serving of fish every day, or even ate the proper amount of calcium?

Yep, most omnivores diet is far from optimum. Most omnivores don't get the recommended amount of calcium. Generally, lacto vegetarians get more than omnivores and vegans get less. But, veg*ns have less calcium loss which makes a difference.

If I remember correctly, it's recommended that omnivores eat fish something like 3 times a week. I don't know why it's not every day. But, most omnivores don't even eat it 3 times a week. It's recommended that veg*ns consume sufficient amounts of omega-3 every day. Omnivores omega-3 status is better than veg*ns.

Quote:

Mainly curious to what should be eaten in a daily/weekly/monthly (bi-daily, whatever), in addition to the normal foods (ex: things like the nutritional yeast, soy protein, flax seeds) with actual quantites (ie: 2tbsp, not 35mg).

You never have to consume nutritional yeast or soy protein. The recommended amount of flaxseeds is 1-2 tbsp per day measured before they are ground (grinding them increases the volume). This will provide about the same amount of omega-3 as 1-2 tsp of flax oil.

Now, when I say you don't need: soymilk, or nutritional yeast or soy protein I mean that you can have a well balanced diet without ever consuming them. The diet has to be looked at as a whole rather that looking at individual foods. These foods can be part of a well balanced diet but they are not essential for a well balanced diet.

 

[GhostUser]

If vegan, your sources of B12 are limited, so you do need to be careful with it. It is also a good practice to get it from 2 sources, in case you do not absorb well from one.

As for the fish thing, it has a lot to do with the concentration of the omega-3 in it, as well as the source. It's easier for vegetarians to have a sprinkle everyday then a pile of flaxseed and/or walnuts all at once.

 

[Kyo]

It's a good idea for ovo-lacto vegetarians to get B-12 from other sources besides dairy or at least verify that they are getting enough (2.4 mcgs from various sources throughout the day). Veg*ns often use nutritional yeast and soymilk because some brands are fortified with vitamin B-12.

JLRodgers, here is a link to an ADA paper on vegetarian diets. They discuss what nutrients vegetarians need to be concerned about.

ADA Paper on Vegetarian Diets