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Im trying to become a Vegan.<br>
Ive decided that I want to give up all recreational eating and eat only for nutrition.<br><br>
I need some help making myself a diet that includes all Vitamins, Minerals, Amino Acids, Fatty Acids, Macronutrients, Micronutrients ETC. I dont really know alot about this.<br>
But I do know some healthy foods that are full of nutrients such as Broccoli, Blueberries, Almonds, Carrots ETC.<br><br>
Can someone help me make a diet with 10Min - 15Max Foods that cover all of the nutritional needs such as every Vitamin, every Mineral, every Fatty Acid, every Amino Acid and all other nutrients.
 

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But recreational eating is the best kind of eating <img alt="" class="inlineimg" src="/images/smilies/sad.gif" style="border:0px solid;" title=":(">
 

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how about list the foods you already eat regularly, like a day or 2 of meals.<br>
this makes it easier to understand what you are already used to and what kind of foods you have available to you.<br><br><br>
to start a few rules of thumb are to eat seasonally. which means eat the fruits and veggies that are in season, such as right now squash, and greens. the prices are the best and the food is the most nutritious.<br>
second is to eat locally. which means eat food that is grown around where you live. i live in southern california and there are orange trees and farms very close to where i live, so i eat lots of citrus in the winter because it grows within a few miles of my house. this also save money and allows you to be the most nutritious foods available.
 

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I'm curious why you are limiting yourself to no more than 15 different foods.<br><br>
You might be interested in the nutrition tracker at <a href="http://www.sparkpeople.com" target="_blank">sparkpeople.com</a>. You can change the defaults so it will track anything. It can generate reports on a regular basis, and give you warnings if there are particular things you aren't getting, and the possible health implications if you continue the deficiency.
 

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Ill make it in general, since some sources of vitamins and minerals came from animals (w/c I know youre avoiding) it will be better to eat green leafy vegetables, fruits and cereal in replacement at least once per day I guess. Well most of the nutrients we needed comes from natural foods anyway.<img alt="" class="inlineimg" src="/images/smilies/chef.gif" style="border:0px solid;" title=":chef:">
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>aeikha</strong> <a href="/forum/post/3042056"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I’ll make it in general, since some sources of vitamins and minerals came from animals (w/c I know you’re avoiding) it will be better to eat green leafy vegetables, fruits and cereal in replacement at least once per day I guess. Well most of the nutrients we needed comes from natural foods anyway.<img alt="" class="inlineimg" src="/images/smilies/chef.gif" style="border:0px solid;" title=":chef:"></div>
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what?
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>chrissavva</strong> <a href="/forum/post/3040757"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Im trying to become a Vegan.<br>
Ive decided that I want to give up all recreational eating and eat only for nutrition.<br><br>
I need some help making myself a diet that includes all Vitamins, Minerals, Amino Acids, Fatty Acids, Macronutrients, Micronutrients ETC. I dont really know alot about this.<br>
But I do know some healthy foods that are full of nutrients such as Broccoli, Blueberries, Almonds, Carrots ETC.<br><br>
Can someone help me make a diet with 10Min - 15Max Foods that cover all of the nutritional needs such as every Vitamin, every Mineral, every Fatty Acid, every Amino Acid and all other nutrients.</div>
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First off, you need to look into Dr. Esselstien, Dr. McDougall, Dr. Fuhrman, Dr. Pritikin and others. (There are plenty of videos of them on YouTube). They will give you the facts you are looking for.<br><br>
If you eat only leafy greens and so on you will end up eating all day. No amount of plant food will give you enough calories to run your body. A lot of people make the mistake of eating only vegetable (and fruit) produce. You need to base your food on starches in order to satisfy your hunger. Vegetables are made of water, fiber, and vitamins. You can look them up separately. It is a good idea to eat many kinds. The darker colors the better. The more variety the better.<br><br>
I don't think you will find the 15 max foods that cover every category, but good luck.
 

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Forget about eating purely nutritional. Your mind will begin to calculate everything, and the truth is that anyway you cannot perfectly calculate everything.<br>
Just learn to listen to your body, your body is a pure wonder of technology and know perfectly what it needs, you just need to listen it.<br>
Go to some market, hang around and choose whatever seems the most appeling to you, and when i say appealing i don't mean oh looks good or i like this taste. Just appealing.<br>
And don't forget that health is not just about body, it's also about mind. Never underestimate the influence of the mind on your body.<br>
If you feel unhappy or if you got bored of your food, you will feel tired anyway.<br>
Enjoying a vegan pizza or a vegan burger from time to time can bring you a better health than some nutritional calculation.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Gita</strong> <a href="/forum/post/3060315"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><br>
If you eat only leafy greens and so on you will end up eating all day. <b>No amount of plant food will give you enough calories to run your body</b>. <i>A lot of people make the mistake of eating only vegetable (and fruit) produce</i>.</div>
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What? I'm not quite sure if you meant that or not, the way it was written? We can absolutely get enough calories from fruits and vegetables only. And I know ALOT of people who do so, without any grain products.<br><br>
To the OP:<br>
I'm curious as to why you want to be so restrictive too....since this was your first post, and you haven't been back to post again, I'd have to wonder about an eating disorder, or having disordered eating....?<br><br>
you can find superfood lists online, but here is one for 8 for the winter.....<a href="http://www.wellsphere.com/raw-food-article/8-superfoods-for-winter/604004" target="_blank">http://www.wellsphere.com/raw-food-a...-winter/604004</a>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>yally</strong> <a href="/forum/post/3040759"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
But recreational eating is the best kind of eating <img alt="" class="inlineimg" src="/images/smilies/sad.gif" style="border:0px solid;" title=":("></div>
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I would starve without recreational eating... as we speak I'm nomming on popcorn and mint hot cocoa <img alt="" class="inlineimg" src="/images/smilies/sad.gif" style="border:0px solid;" title=":(">
 
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