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A person is thinking of becoming a vegetarian but is worried about not obtaining the necessary nutrients. What is a food source they can ea instead of meat and still get the necessary proteins and fats?
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Tofu, tempeh, or seitan for the protein. And most people don’t need additional fats in their diets, but if you do, try nuts and olive oil.
Because vegetarians don’t eat meat, getting protein is often difficult for them. Getting fats usually isn’t a problem for most vegetarians.
Good sources of protein include:
Chick peas, baked beans, tofu, cow’s milk, lentils, soy milk, muesli, eggs (boiled), peanuts, bread, and cheese.
I hope this helped!:)
I am a vegetarian myself, and what I do to get all the proper nutrients I need is I take vitamins daily, I eat tofu, any kind of beans, and you can also find fake meat at the grocery store that is made from tofu to help you ease any crave you might have, and also get you the nutrients needed.
Meat is a source of complex proteins. Non meat sources of proteins (such as nuts, grains, and legumes) are usually simple proteins. To get the same benefit you need to combine simple proteins to create complex protein, such as beans and rice.
Also, you’ll want to eat alot of green leafy foods, such as spinach, because they are high in iron. This will keep you from becoming anemic.
Eating a variety of fruits, vegetables, nuts, beans, and grains will ensure you get the proper nutrition. My husband went off of meat entirely (and he is a big guy). He ate whole grain flat breads, chickpea based foods (high in protein and calcium) such as humus, lots of green leafy stuff, and a variety of vegetables. He ate small servings of fruit and rice, since he is diabetic and suguar and starches increase his bloodsugar greatly. He also did light excercise (he walked 45 minutes 5 nights a week).
The result was that he lost eighty pounds in six months. His blood preasure went from being high, to being normal. His cholesterol level, which was high, dropped to a desirable level. Also, he was able to control his diabetes with diet alone. Eating vegan or vegetarian can be very healthy, when done properly.
If the person considering becoming vegetarian is a women, then she should let her OB/GYN know that she is vegetarian if she becomes pregnant. I specifically remember my doctor asking if I was a vegetarian when I became pregnant. They will probably want to moniter their diet a little more closely during that period of time. Also, your doctor may recommend vitamins or meal supplements if they feel your diet is not meeting your nutritional needs.