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Discussion Starter · #1 ·
Hey, I'm new here, and just wanted some help with ensuring I'm covering all my bases when it comes to healthy eating. I'm a sixteen year old female who's been vegan for eight-nine months now, and I generally eat healthily, but am unsure about exactly how much of some things I need to be consuming (they tell you to eat 'lots of fibre' for example, but, um... just how much <i>is</i> 'lots'?!), and am a little worried about some of those pesky little nutrients that you don't get in many places. Also, I've recently taken up Wushu, and it's demanding, so I'm trying to evaluate whether my pre-Wushu diet is still suitable for my Wushu-ful life, and how much it'd need adjusting.<br><br>
If anyone could help me with daily requirements or anything (fibre, protein, et cetera), it'd be much appreciated.<br><br>
Thanks <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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If you eat "lots" of veggies you also eat "lots" of fibre and don't have to worry about fibre.<br><br>
Most of those <i>pesky little nutrients</i> are in your diet. Actually in most cases you're better off than omnivores. A little concern should be Vit. B12. Some people don't get enough Vit. D.<br><br>
If you are the worrying type: use a supplement. If not enjoy a great variety of veggies.
 

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Hi Becky,<br><br>
Great that you want to be so aware of what you are taking in. What do you typically eat in a day? That will help indicate if you have a balanced diet.
 

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Discussion Starter · #4 ·
I know B12's a biggie, and I'm pretty sure I have that covered. Iodine... there's one I'm considering supplementing. Oh, and zinc.<br><br>
But that was my main problem, I don't really have a 'typical' for what I eat in a day, so even though I never eat badly, I sometimes wonder if on some days I'm not lacking some things. Things like... out of the three main meals in a day, could you 'get away with' not all of them including a food high in one thing, as long as it came up elsewhere, or would it be necessary rather than adviseable to come up at every meal?<br><br>
I don't think there are any huge problems, I'm just checking up on myself, but still feel like I need some reassurance that I'm doing okay. And it's not just because I'm on a vegan diet, it's just generally a question of is my diet right for me, not is my special diet good enough (pft).<br><br>
Thanks for your help guys <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Becky: I think you worry too much. You're going to become obsessed after a while. If one week you don't get enough zinc, or protein, or whatever, you can catch up the next week. The body is MUCH more resilient than you think it is. Give it some credit!!!<br><br><br><br>
Some days, I'm not hungry, so I just drink a couple of fresh juices, and eat a soy yoghurt and maybe a couple of potatoes.<br><br><br><br>
The next day, I'm hungry, so I eat loads of fruit for breakfast, eat a huge salad with tons of stuff in it, and then cereal and veggies for supper.<br><br><br><br>
Then the next day, I'm too busy to cook, so I just eat fruit and maybe some bread (although I should not eat bread - it's not good for my health but I don't want to get OBSESSED about my health so I allow myself a bit of a treat from time to time.)<br><br><br><br>
Eat to live. Don't live to eat.
 

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Basically, if you know that you eat well, then you probably are getting a lot of nutrients. Make sure you have a nice balance of carbohydrates/good fats/protein. Combine that with lots of great produce. The more variety, the better.<br><br><br><br>
Because you are 16, you only need about 900mcg of Iodine a day - and that is one that you CAN get too much of.<br><br><br><br>
It is found in kelp (which is a VERY high source of it). It's also in strawberries, but only about a quarter ratio to kept. Adding about 1/2 c. kept daily will get you to amount you need.<br><br><br><br>
Zinc, you only need about 9mg. Mushrooms, spinach (and similar greens), zucchini, aspargus, miso, many sees are all about 1-2mg in a serving.<br><br><br><br>
I wouldn't supplement anything IF you can get them into your diet.<br><br>
Hope this helps!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ketivnilloc</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
iodine is found in table salt.</div>
</div>
<br><br><br><i>iodized</i> table salt
 

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Discussion Starter · #9 ·
I couldn't believe the difficulty I had getting a salt that was iodized O_O I still havn't found one.<br><br><br><br>
Hm, I never came across the information about how much it differed, I just heard 150 micrograms, which is what is in kelp tablets. Although saying that, if you have those, and eat other things with iodine in, you'd end up having too much o_O<br><br><br><br>
When I say 'considering' for supplementing I basically mean coming to the end of my tether when it comes to trying to avoid that, because I'd much rather just add something into my diet, but was starting to think that might not be possible. I've been 'considering' for a very long time now, heh.<br><br><br><br>
I feel like I'm okay now, you've been a big help. Thanks alot <img alt="" class="inlineimg" src="/images/smilies/hamster.gif" style="border:0px solid;" title=":hamster:">
 

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900 mcg (µg) daily is overdosing. Northern America has a better supply in iodine that most European countries. But this always depends on food preferences or if you near the coast or not. My supply comes from iodinized salt and algae like nori, wakame, hijiki, and others (some names in Western cuisine are of Japanese origin).
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">When I say 'considering' for supplementing I basically mean coming to the end of my tether when it comes to trying to avoid that, because I'd much rather just add something into my diet, but was starting to think that might not be possible. I've been 'considering' for a very long time now, heh.</div>
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I agree that it's best to have a varied diet of whole foods and get your nutrients naturally from foods. But in the case of vitamin B12 it's IMPORTANT to supplement or eat vitamin B12 fortified foods because there's no natural source of B12 in the vegan diet.<br><br><br><br>
Another thing to be concerned about is omega3. Flaxseeds are a good source. They also contain a lot of other nutrients and phytochemicals and are cheap.<br><br><br><br>
Calcium is another thing to look out for. It's possible to get the recommended amount from a vegan diet but if you find that difficult there's nothing wrong with supplementing to make up the difference.<br><br><br><br>
You don't need to think about nutrients real much as a vegan. Just make sure you get the ones that are more problematic. And eat whole foods (which are rich in nutrients) as much as possible and avoid added sugar and fats (which are low in nutrients).
 
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