can you guys give me some tips on becoming a vegan??

batfly on Fri, 2nd Jul 2010 6:39 pm 



here’s your tip: don’t become one

vegan&proud on Fri, 2nd Jul 2010 7:21 pm 



Eat a variety of “whole foods,” with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can’t be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it’s important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day.

Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption

Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)

Protein-Isn’t really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods

Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil

Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals

Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.

Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.

Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies

Iodine-Iodine is a trace mineral that’s important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans’ diets. (However, sodium in processed foods usually does not contain iodine.) If you don’t consume table salt, you can get iodine from a multivitamin or from kelp tablets.

vegan food pyramid:
http://www.nutrispeak.com/Images/vegan%20web%20pyramid.jpg

Pink wolf on Fri, 2nd Jul 2010 7:34 pm 



Protein Sources
Soy in all it’s forms:
Soy beans
Soy milk
Soy cheese
Soy nuts
Soy flour (high protein flour:)
Tofu
Texturized Vegetable Protein (TVP)
Tempeh
Quinoa
Amaranth
Beans
Lima, pinto, fava. broad, black,pintos
All types of nuts

Sources of fiber & a lot of other good things
Tons of veggies & fruits
Tons of grains
Brown rice
Cracked wheat
Bulgur whear
Millet
Barley
Cous cous

To complement your daily consumption of vitamins & minerals
Multivitamin/Multimineral Supplement
Flaxseed oil capsules (Good source of omega-3 fats)

patriot4913 on Fri, 2nd Jul 2010 7:58 pm 



Don’t become one.

Wonderment on Fri, 2nd Jul 2010 8:45 pm 



Why don’t you try reading the Book ‘Skinny Bit and Ch.’ without the and, clearly It’s an amazing resource for transitioning into veganism ! Good luck!

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