Proteins cannot be replaced by vitamins because they perform completely different tasks in the body. However, there are proteins you can take to substitute meat like beans, peas, lentils, sunflower seeds and brown rice among others.
Supplements aren't really the answer. You need to make sure your new diet includes plenty of iron and calcium, these can be found in most greens. Find some good sources of protein; beans, bean sprouts, nuts, brussel sprouts, etc. The amount of protein you need really depends on a lot of factors, not the least of which being how active you are. Salads can be pretty boring...find some recipes you like...and be careful of carbs and fatty foods. Pasta and cheese have been the downfall of many a veggie convert. Good luck!
I've been a vegetarian for over 2 years, and I can tell you that eating lots of trail mix, peanuts, or cashews really helps. You can take vitamins for it, drink protein shakes, or eat protein bars that can be found in most local supermarkets. Personally, I just stick with the nuts and protein bars, and I'm fine.
2 years ago
Last edited at 11:39AM on 1/2/2012
This is a big step! vitamins do not substitute for protein as others have pointed out. Beans, tofu and a few other things can also be good sources of amino acids. The trick is that you need to get all 21 amino acids- the building blocks of protein to make a complete protein. QUINOA, a grain from Central America, is one of the very few complete protein sources. Otherwise, to get complete proteins, eat a combination of vegetables, legumes (dried beans) and grains at each meal. EAch have some of the amino acids-not all. Don't over do soybean products. Other ingredients in soy are not so good if taken in too large quantities. The main vitamin that you need to take if you are a pure vegetarian is Vitamin K. Do some research on a healthy balance of foods for a vegetarian diet. All these answers are right up to a point. I personally agree with Eliot-we were meant to eat meat, dairy and eggs as part of our diet. Too much junk food! A good general Multi is ALIVE (male or female)
Best of luck--go to library to learn more and happy eating. Happy New Year
A perfect protein for the vegetarian is to have beans and rice together. Be careful not to become malnutritioned in your efforts to be healthy. No red meats helps lower cholesterol. I worked on getting red meat out of my diet for years then maintained the diet for years. Though my cholesterol looked good, I still wasn't healthy. Found that adding red meats back to my diet in the past year or so has helped my overall well being. Just be careful. Might I suggest consulting your physician before making changes that might just hinder rather than help your health. In good health, email@example.com.
2 years ago
Last edited at 12:48PM on 1/2/2012
You will get a good source of proteins from all the other foods that you will be eating if you eat a well balanced vegetarian diet. I have been researching a nutritarian eating style and the source I am really feeling comfortable with is Dr. Fuhrman, (www.drfuhrman.com), a nutritional researcher. He strongly recommends that any vegetarian or practicing nutritarian be sure to supplement with a quality multi-vitamin, B12 to replace what you don't get from animal proteins, Vitamin D, and DHA (vegan, of course). And there are some that he is adamant about not taking.
A nutritarian eating style is choosing to eat the highest nutritional food available for the best impact on your health. Dr. Fuhrman has two ways of implementing a nutritarian program - either all or nothing, as presented in his book Eat to Live, or ease into it as found in Eat for Health. I read both, and found them very informative and the recipes really delicious. I am chosing to follow the Eat to Live for health reasons and because the diet program that my natropathic recommended years ago has me so close to fully implementing the program that the all or nothing should not be hard for me to achieve.
I'm a vegetarian too. (YAY!) And I don't take any vitamins. You just have to make sure you get enough of everything and have a balanced died. I read that if you are a teenage girl, you need to eat about 2,200 calories a day. If your a teenage boy, you need about 2,800 ( and more if you exercise a lot). Just eat a balanced diet and you will be healthy. That includes things like fruits, veggies, tofu, and grains. You can also get the free vegetarian/vegan starter kit from peta.com and the book "I'm a vegetarian" by Ellen Schwartz. They both should help
so nice for you to choose the higher tastes and staying away from all animal products will help you more than anything to be simple without any drama... most vitamins can be helpful but not as a substitute for protein although iron, (non fossilized) coral calcium, and b12 vitamin would be great for the transition. 2 hours of sunshine on the human face is generally a healthy thing but an extra amount of vegetarian vitamin d is helpful when digesting the coral calcium...