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Hi. I'm new to the forums and to vegetarianism. I'm sure this question has been asked before somewhere in the internets but I couldn't find it because of my limited English and searching abilities, so I'd appreciate if someone post a link or something.<br><br>
I've already decided to (and started to) stop eating meat, so it's not about convincing me of anything. I was just wondering how I can make sure I'm getting all the nutrients (Vitamins, Proteins, Minerals...) I used to get from the meat in my new veg diet. I mean, what should I eat and what nutrients that I used to get from the meat that would be replacing?<br><br>
I've made a quick research and soy seems to be pretty important because of protein. I know meat protein has all the amino acids our body can't produce by itself, but can't I find all of those in a salad, for instance? I mean, does soy has all of those? How much soy should I get then? That kind of info I'm looking for. <img alt="" class="inlineimg" src="/images/smilies/huh.gif" style="border:0px solid;" title=":confused:"><br><br>
Tks!
 

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I think the best thing to do is to track your diet using a site like <a href="http://www.sparkpeople.com" target="_blank">Sparkpeople.com</a>. You enter the foods and quantities you eat and it calculates your nutritional intake. You can set it to track all sorts of things, including vitamins and aminos, if you are concerned about that. Then you don't have to guess whether you are eating healthy.
 

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Just eat grains, veggies, and legumes, and fruit. You'll be fine. Getting protein is not a problem as a veg*n.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>sequoia</strong> <a href="/forum/post/3013759"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Just eat grains, veggies, and legumes, and fruit. You'll be fine. Getting protein is not a problem as a veg*n.</div>
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Yes, these are your new food groups. Make sure you eat from all four groups everyday. Here is a guide to help: <a href="http://pcrm.org/health/diets/pplate/power-plate" target="_blank">http://pcrm.org/health/diets/pplate/power-plate</a><br><br>
You may also want to consume a B12 supplement or drink fortified nondairy milk.
 

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What I do is eat a lot of protein, take a multi vitimin that includes a small dose of iron + B12 sup and I have a glass of vegi juice in the morning including leafy greens, beets, apples and carrots. I feel the best I ever have.
 

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Meat contains lots of Protein and Iron and when you become a vegetarian, the lack of meat means you can lessen the chance of getting them. I've found that Quorn products are great as a source of Protein, they contains lots of it and it tastes great too! Iron you can find in dark leafy vegetables, such as Broccoli and Peas. Breakfast cereals contain plenty of Fortified Iron, which can help keep up your levels. I eat Bran flakes in the morning, but it's down to your own particular taste. You can always take suppliments, I get some of my Iron from my multivitamin and Iron suppliments I take every morning.
 
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