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Hiya people, im new to this ive decided to go veggie from today im going to try really hard and its going to be tough. What vitamins do i need to replace all the iron and protein in meat? Do i need to go to a health store and buy alternatives like...Korn meats? Help me out please. xx
 

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Ex-*****
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Welcome to VB, and congratulations on your decision!<br><br>
You may want to get a supplement for vitamins B12 and D. Depending on where you live / how much sun exposure you get, vitamin D may not be necessary. If you are consuming a lot dairy products and/or B12-fortified foods, you may not need a B12 supplement either. (Though I would recommend a B12 supplement if you are planning to go vegan or don't consume much dairy.)<br><br>
You don't need a supplement for protein as you will get sufficient protein through a healthy and balanced vegetarian diet that includes beans, lentils, soya products (e.g. tofu), chickpeas, peas, peanuts as well as grain products such as pasta, rice, bread etc.<br><br>
The same is true for iron, though you may need to be a bit careful if you're a woman as they have increased requirements. Make sure to eat foods that are rich in iron such as dark leafy greens and note that it helps iron absorption from foods to drink orange juice with the meal.<br><br>
Here's a short article about iron and vegans:<br><a href="http://www.vegansociety.com/lifestyle/nutrition/iron.aspx" target="_blank">http://www.vegansociety.com/lifestyl...tion/iron.aspx</a><br>
And a slightly longer one:<br><a href="http://www.vrg.org/nutrition/iron.htm" target="_blank">http://www.vrg.org/nutrition/iron.htm</a>
 

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Rat Queen/Mouse Matriarch
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What Indian Summer said, protein and iron are pretty easy to get in a veg*n diet. Fake meats aren't necessary but if you have a taste for them, go ahead. Not a fan of fake meats myself so I prefer to include the various other whole food sources of protein. If you need meal ideas, let us know.
 

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Riot Nrrrd
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Trying out the various meatlike non-meats can be fun, but nothing you need to try if you don't want to. I like Smart Dogs myself, but lots of people don't care for them, so ... Anyway, they're the only thing like that I buy often. It's best to experiment with what and how you eat rather than try and recreate your old eating style. I look back at how I used to eat vs. how I eat now and it's kind of amazing. Not including meat isn't even the biggest change in my diet.<br><br>
Nutrition-wise I really think the average Western meat-eater has more to be concerned with than veggie types.<br><br>
Can you believe I was 19 before I tried Asian food? I can't. Not that you have to, but it was a revelation for me. I don't cook Asian style much nowadays, but that's where my eating style really developed.<br><br>
Have fun!
 

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It couldn't hurt to take a B12 supplement of 500mg a day, to start, then adjust/cut off as you need to. This way as you deplete the B12 in your system in the way of no longer eating meat products, you body has a back up store so that you don't run out, as you adjust to going meatless. Trust me, you don't want it to deplete completely, as when I went Vegetarian for 1 year, 5 years ago, I didn't know about this, and had major health problems, until it was discovered that I had no B12 in my system at all. After 2 days of B12 supplements, all my health problems vanished, and didn't have any further problems. So long as you eat a balanced diet, you shouldn't need it, but I know for myself that I do need the supplement, and take it daily, as I don't want a replay of happened 5 years ago.
 

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When I made the switch, I read "Becoming Vegan" They also have "Becoming Vegetarian."<br>
I was really surprised. It turned out that all the vitamins I was worried about not getting enough of, really weren't a concern. I also learned that there were lots of foods and vitamins missing from my diet even as a meat-eater.<br><br>
I highly recommend the book!<br>
Also, having dietary facts in your hands makes things easier if you have to convince family members that you do know what you're doing, and you're not going to wither away and starve.
 

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You may want to consider an affordable nutrition guide.<br><br>
Two good ones I can think of right off the top of my head are <a href="http://www.veganoutreach.org/guide/" target="_blank">the guide to cruelty free eating</a> and <a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=veggieboards.com-20&location=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB00520DB7M%2Fref%3Das_li_ss_tl%3Fie%3DUTF8%26tag%3Dvegancom%26linkCode%3Das2%26camp%3D217153%26creative%3D399701%26creativeASIN%3DB00520DB7M" target="_blank">the ultimate vegan guide.</a><br><br>
There's an upcoming book by two vegan RD's called <a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=veggieboards.com-20&location=http%3A%2F%2Fwww.amazon.com%2FVegan-Life-Everything-Plant-Based-ebook%2Fdp%2FB0053GOYLW%2Fref%3Dsr_1_1%3Fs%3Ddigital-text%26ie%3DUTF8%26qid%3D1308132503%26sr%3D1-1" target="_blank">vegan for life</a> that I'm looking forward to.<br><br>
These guides are for more completely plant based diets but the tips should apply to any form of vegetarianism.
 

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I am still a new vegetarian too!. I think it's been 3 weeks now <img alt="" class="inlineimg" src="/images/smilies/rockon.gif" style="border:0px solid;" title=":rockon:"><br>
However, I had the same worries when I decided to stop eating meat. I went online and ordered a few books one of them was <span style="text-decoration:underline;">Becoming Vegetarian/Vegan</span> .It's not a cookbook but, a nutrition book. It's very in depth about most of the vitamin's we need, how & where to get them, and how they work in our bodies. I have yet to complete the book since it's a lot of information to absorb in one sitting, but it's definitly help me out so far. If you are really worried, I would suggest taking a multivitamin. I just found out they do make vegan/vegetarian vitamin's. I will be ordering some soon <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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totally support both of those books, the New Becoming Vegetarian, and Becoming Vegan, both written by dieticians.<br><br>
Welcome, and be sure to ask many more questions!
 
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