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Discussion Starter · #1 ·
I am sooo tired the last week or so. I am wondering if it has anything to do with my diet. I am also having weight troubles. I would love it if you guys could take a look at my general diet and let me know what you think.<br><br><br><br>
Breakfast: 3/4 cup dried oats mixed with water and raisins and cup of coffee or herbal tea.<br><br><br><br>
Lunch: Tofu Scramble made up of 1/4 pack of tofu, mushrooms, onions, spinach, tomato, and seasonings (sometimes more or other veggies).<br><br><br><br>
Supper: Usually either a tofu scramble or soup or chili or not meat meatballs or burgers, stir-fried veggies, and sometimes a squash.<br><br><br><br>
Snacks: Popcorn<br><br>
Smoothie made with soy milk and frozen fruit.
 

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well, possibly, but I was wondering did you recently have a time change where you are? We had that here on the weekend and it's has totally screwed me up and left me exhausted.
 

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More legumes and veggies and of course, especially if you are on a caloric restricted diet. I would highly recommend vitamines.
 

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It doesn't seem like you're eating alot of grains, or carbs.<br><br><br><br>
Carbs = energy.<br><br><br><br>
I think that's your problem.
 

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You are getting very little fat in your diet. I know I feel much better when I have some good fat in my diet - olive oil, peanut butter, almond butter, avocados. It helps satisfy my hunger and cravings. You may want to have a peanut butter and banana/jelly sandwich for lunch every now and then. <img alt="" class="inlineimg" src="/images/smilies/lick.gif" style="border:0px solid;" title=":lick:">
 

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You hardly are EATING in general! You need to be eating MUCH more. That doesn't seem like even 800 calories or so - I would assume, not knowing much about you, you need at LEAST 1500 to function!
 

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Well you are getting good advice on the diet side .<br><br><br><br>
Make a call to your DR and get a vit B12 and a Iron test ... tell him you are vegan
 

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Echoes to much that's been said. If you're really not feeling right, check with a doctor (as not-fun as it can be) - could be diet, but could be some other problem.<br><br><br><br>
I don't know if this would cause tiredness, but in that sample day's diet, you're getting a lot of soy. Soy is great, but mix it up. Try lentil curry, hummus (quick, easy, tasty, healthy), a black bean quesadilla, or other leguminous dishes.<br><br><br><br>
And it looks like you're not getting any fresh fruit either - just raisins and frozen fruits, in a smooothie. Add a couple or few of those in for snacks. Nuts are great high-energy snackfoods, too.<br><br><br><br>
As mentioned, quality carbs would be great. Those bright orange yams/sweet potatoes, brown rice or some other whole grain, whole-grain bread.
 

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hmm and spinach and dark leafy greens help. I know I was a bit anemic so I was tired, I just upped the dark leafy and some black eyed peas and such with plenty of oranges and tomatoes and now I feel better.<br><br><br><br>
But, if you need to know the exact reason.. try the dr.
 

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Id recommend to seek advice from a doctor/dietitian too. Your tiredness might be but does not necessarily have to be based on diet, and even if it is, it may be due to some thing youre missing that none of us would have thought of. Anyway, I think what matters most in any healthy diet is variety, so heres my little advice how to easily upgrade your sample meals a bit.<br><br><br><br>
Breakfast: 3/4 cup dried oats mixed with water and raisins and cup of coffee or herbal tea.<br><br>
>>> add an apple (shredded), omit the raisins and use some dried apricots (chopped) or cranberries instead, a tbsp of hempseed nuts or ground flaxseed (or even flax oil but in muesli it sure is an acquired taste)<br><br>
>>> omit raisins, add a handful of (frozen) blue- or strawberries, a banana (chopped or mashed if you want diff. taste/texture), a tbsp of almond butter<br><br>
>>> although oats are great and rich in nutrients, to prevent boredom in your cereal bowl and get more/other nutrients, vary the grains you use in your muesli, dried oats (sorry I dont know the exact term in English, there are flakes, too) made from spelt, barley, etc. - even amaranth (sort of) crispies are available<br><br>
>>> use (fortified) rice/almond/soy milk or various fruit juices instead of water<br><br>
>>> make some bran/wholewheat muffins (pref. recipe low in sweetener), freeze them (baked) and have one with some fresh fruit for breakfast instead of cereal from time to time<br><br>
>>> remember that your breakfast should give you a real good start into a what can sometimes be a very long and stressful day (have breakfast like a king)<br><br><br><br>
Lunch: Tofu Scramble made up of 1/4 pack of tofu, mushrooms, onions, spinach, tomato, and seasonings (sometimes more or other veggies).<br><br>
>>> definitely would add some grains/carbs (just bread if youre in a hurry), vary the veggies, think about replacing the tofu scramble with hummus, bean puree, lentil stew/soup, etc., just prepare a larger quantity and freeze in 1 to 2 cup containers whole (cooked) beans freeze well too (also saves you time and energy)<br><br><br><br>
Supper: Usually either a tofu scramble or soup or chili or not meat meatballs or burgers, stir-fried veggies, and sometimes a squash.<br><br>
>>> sounds rather good, but be sure to incorporate enough carbs here too (try quinoa, millet, spelt), and get a variety of veggies green-red-orange/yellow (not in every dinner of course but in general), add a tsp of flax oil to your veggies (after cooking) for some good fat<br><br><br><br>
Snacks: Popcorn<br><br>
Smoothie made with soy milk and frozen fruit.<br><br>
>>> fresh fruit, carrot/celery/cucumber sticks, wholegrain crackers/cookies, some trail mix<br><br><br><br>
You already have lost a lot of weight recently. You might just need a break from low-calorie-dieting then. Dont worry too much about putting on weight again (even if returning to a normal calorie-intake might make you put on a few lbs at first). On a balanced, recommended calorie-intake vegan diet (but staying away from sweets and too much processed food, I would suggest) youre not likely to put on a lot again. Rather eat normal and try to work out (more/regularly). Always focus on nutrients and what kind of fats youre eating instead of avoiding calories and fat in general.<br><br><br><br>
Wishing you good health and success on your veg*n journey! <img alt="" class="inlineimg" src="/images/smilies/carrot.gif" style="border:0px solid;" title=":vebo:">
 

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Discussion Starter · #11 ·
Thanks for the help guys. I am printing out your tips and sticking it my fridge for a reminder. I probably will go in and get a check-up as well.
 

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I went vegan as my New Year's resolution, and lately I started feeling tired as well. I have since started taking a multivitamin with iron and B12, and don't feel tired anymore. Maybe you are low on these minerals. Try taking a vegan multivitamin with those things in it, and eat foods fortified with these vitamins, like cereal with rice milk. Maybe you're not getting enough to eat. Your diet seems to be a little low on calories.
 

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I agree with kimmifb! <img alt="" class="inlineimg" src="/images/smilies/thumbsup.gif" style="border:0px solid;" title=":up:"> You are not eating enough, try to eat nuts, they have all essential fats in them all the good fats we need to eat.
 
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