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Hello. I've been a vegetarian for over 2 months now and i'm curious what i should be eating on a daily basis.<br><br><br><br>
i have met a whole bunch of past vegetarians that said they went back to eating meat because they were 1) bad vegetarians and 2) got sick<br><br><br><br>
what does that mean?<br><br>
how do i keep a healthy lifestyle and say with vegetarianism?<br><br>
i dont want to get sick or be malnourished<br><br><br><br>
i try to eat a lot of veggies each day - but how do i know if this is enough.<br><br>
help please - -<br><br>
also, maybe you can share what you typically eat each day - all the meals<br><br>
thanks!
 

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Lots of veggies are definitely a good thing, but you want to make sure that your diet is balanced. A good way to go is to try to eat lots of different kinds of foods (i.e. legumes, whole grains, fruits & vegetables, dairy/dairy alternatives, etc.) throughout the course of the day. The vegetarian & vegan food pyramids are good basic guides, and I've included the links for each below.<br><br><br><br><br><br>
The Vegetarian Food Pyramid<br><br><a href="http://www.vegsource.com/nutrition/pyramid.htm" target="_blank">http://www.vegsource.com/nutrition/pyramid.htm</a><br><br><br><br>
The Vegan Food Pyramid<br><br><a href="http://www.vegsource.com/nutrition/pyramid_vegan.htm" target="_blank">http://www.vegsource.com/nutrition/pyramid_vegan.htm</a>
 

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yesterday as i ate i entered my fod into <a href="http://www.fitday.com" target="_blank">www.fitday.com</a> and i checked out the chart to see what vitamins etc i was lacking.
 

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Also from Veg Source is this guide to the "Four New Food Groups." If you try to get a variety of different foods, you'll find that your diet is healthy & balanced enough to sustain you through a lifetime of vegetarianism. Eating a variety of different kinds of foods is also a very good way to prevent veg*n-burnout. Lots of former veg*ns just get burned out on eating the same kinds of food over and over, which is absolutely not necessary! As veg*ns, we have access to all kinds of different foods, and by eating a large variety, we not only get to explore new kinds of foods from all over the world, but we also keep our palates from getting bored. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br><br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong><a href="http://www.vegsource.com/food_groups.htm" target="_blank">http://www.vegsource.com/food_groups.htm</a></strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><br>
Try the New Four Food Groups and discover a healthier way to live!<br><br><br><br>
WHOLE GRAINS<br><br>
5 or more servings a day<br><br><br><br>
This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, buglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc.<br><br>
Serving size: 1/2 cup hot cereal, 1 ounce dry cereal, 1 slice bread<br><br><br><br>
VEGETABLES<br><br>
3 or more servings a day<br><br><br><br>
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.<br><br>
Serving size: 1 cup raw vegetables, 1/2 cup cooked vegetables.<br><br><br><br>
FRUIT<br><br>
3 or more servings a day<br><br><br><br>
Fruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one serving each day of fruits that are high in vitamin C -- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.<br><br>
Serving size: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.<br><br><br><br>
LEGUMES<br><br>
2 or more servings a day<br><br><br><br>
Legumes -- which is another name for beans, peas, and lentils -- are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein.<br><br>
Serving size: 1/2 cup cooked beans, 4 ounces tofu or tempeh, 8 ounces soy milk.</div>
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<a href="http://www.amazon.ca/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=veggieboards.com-20&location=http%3A%2F%2Fwww.amazon.ca%2Fgp%2Fproduct%2F0722539231%2F701-6251586-6728303%3Fv%3Dglance%26n%3D916520" target="_blank">http://www.amazon.ca/gp/product/0722...lance&n=916520</a><span style="text-decoration:underline;"><br><br>
Vegan cooking for one.</span> This book is a great way to start.
 

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The more fresh raw fruits & veggies & greens you eat the better you will feel! Try to stay away from the highly processed 'fake' meats & things & instead focus on whole foods. They are great transition foods but definitly not health promoting in the long run.
 

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I always think if you just eat a wide variety of foods every day, you'll be fine. Make sure you eat colorful foods, not just browns. It's easy to eat just brown or pale foods.<br><br><br><br>
Summer's great for starting a veggie diet with all the fruits and veggies in season.<br><br><br><br>
Stirfrys are excellent, big salads with sunflower seeds or chickpeas added are really good. Take advantage of melons and other summer fruits.
 
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