I just went Veg about three weeks ago, help please.

My parents can't really deal with taking care of me for the about the next seven weeks, so I think I'm really on my own here.  I wanted to ask about some easy ways people dealt with the loss of proteins and other essentials, because I think it is starting to get to me.  I've been getting tired, a loss of apetite, and light headed.  (I've only really been eating raw vegetables and fruits).  And though I know it'd be best, I can't really get my self to a physician, so can anyone give me advice?   

Thanks.

Whats your daily diet like? Post it and some great vegtarians can show you little things to help you out
Why did you go veg?
You know vegetarians arent vegetablarians. They ahve to eat protein too. Try a few vegetarian websites with ideas for food
You need to replace meat with tofu/meat products/TVP/beans
Maybe you arent eating enough cals? Fruit and veg arent cal dense. Are you trying to lose weight?

No.  I'm not necessarily trying to lose weight.  I wanted to live healthier, because I am getting to the age where a pack of Zinger Cakes for lunch isn't going to cut it anymore, and my friend suggested Vegetarianism along with regular exercise.  

My daily diet usually consisted of a fruit or two in the morning, a vegetable product and a cereal bar at lunch, another bar as a snack, and then whatever I can get for dinner.  So sometimes I just walk to the theater and get a small bag of popcorn, like tonight.  I'm not big on pastas or other breads, so I am having a slight problem with calorie reductions. (I've been trying to keep away from candy because it's only a bunch of crap I don't need).

Staying away from candy is good. But you're staying away from too many foods. Specifically, you need some protein. No wonder you're feeling tired and lightheaded.

Sounds like you don't cook much or you're often on the run. That makes eating healthily a bigger challenge.

Fortunately, there are great sources of protein. Nuts and nut butters, tofu, soymilk, beans of all kinds.

If you're eating out a lot, try Indian curries, Mexican bean dishes (though many of them sneak animal fat in), Chinese tofu dishes, lentil soup, veggie burgers.

The CC food log is really helpful for seeing where your diet is heading, nutritionally. Fill in the foods you eat in a day, then see what percentages you get. Vegetarians should aim for 15% - 20% protein at day, I think.

If you increase your protein and still feel flat, you may have an iron or B12 deficiency. Supplements will quickly fix that, while you learn how to eat to get the nutrients you need naturally.

You need more protein for sure! Why not try some soy products. Some brands of Soy milk are amazingly tasty and have up to 10g in one cup. There are soy powders out there you can use too. When my protein is low for the day I'll get a 1/4 cup of nuts. Peanuts are awesome for protein

Oh, and I think you are sapposed to eat as many grams of protein as your weight in Kg times .8

So I'm 147lbs, so 147 x .45 = 66.15 Kilos, and 66.15 x .8 = 52.9. So I should be eating about 53g of protein every day.

If you don't have much time to cook, you could try making good protein-rich food that can last you through the week over the weekend. For example, you could make a log of this seitan on Sunday, and use it in sandwiches, salads, or other entrees. You can do this with your own black bean burgers or practically anything! If that's still too much, i'd suggest getting some pre-made "burgers", "nuggets" etc. that you can heat up and grab on the go. 

If you're watching calories, there are plenty of ways to get essential nutrients and sufficient amounts of protein.

Light tofu can be as much as 7g protein per 40 calories. It also has calcium, iron, and B12 in it.

Beans, when eaten in moderation (1/2 cup) packs in protein, iron, and lots of fiber for only 90 calories. Add some lowcal veggies and you have a filling, nutricious, lowcal meal.

Cooked spinach is gold. It's high in iron, protein, fiber, and super low in calories. One cup has just 40 calories, 5g protein, 4g fiber, and a third of your daily recommended iron!

Some cereals have 100% of your daily required iron for only about 100-140 calories. Eat it dry with half a grapefruit (30 cals) or some orange juice - the vitamin C helps you absorb the iron.

Unless you're vegan, another choice is eggs - one or two every week can make a real difference in your protein level. They do have high cholesterol (since it is a meat product) - I started eating them when I got really dizzy from not eating a balanced vegetarian diet. And BEANS! The magical fruit. I eat them all the time. I love them. Good for you trying to kick the zinger cake diet - they're like crack.

Sorry your parents are not on board with you on this...  my daughter who is the same age as you announced that she was going vegan about two months ago, I do everything to help her stay eating this way.  The whole family eats meat but she does not.  She likes tofu with teriyaki sauce and brown rice, with grilled vegetables.  Do you like rice? you also can make roll ups with rice, grilled vegis, cheese in a lettuce leaf.  Anyways, good luck and eat please!

I spoke to a nutritionist when I went vegetarian. They suggested eating iron fortified cereal with protein fortified soymilk in the morning. There are also a lot of great websites that can give you advice on how to get enough protein and iron when you go vegetarian. If I were you, I wouldn't give up all meats right away. Wean yourself off of them. First give up beef and work other sources of protein in. Then give up chicken and then fish and finally eggs. That's what I did. Believe or not, giving up meat can be a big shock to your system, especially with a lot of the hormones and crap they put in the meats! But, overall, I would recommend you get your butt into a doctor or dietician before you do anything else. Being veggie may just not be right for you if you're getting sick.

Cottage cheese!

I recently fell in love with it because it can be a major source of protein for me. And I do love the taste. For 1/2 a cup of the low-fat variety that I have, there are 100 calories and 14g of protein. I double it on some days to get 28g of protein.

I don't eat it every day. I also use tofu, TVP, yoghurt, milk, eggs, beans, veggie burgers, and so on.

I also eat fish, though. I was a vegetarian for about 6 1/2 years, and then I decided to start eating fish again because I was having problems with B12 and protein and feeling tired all the time. I definitely believe that you can give yourself everything you need (including protein) on a fully vegetarian diet, but you may have to be more careful about it so you have the energy to function normally. :)

ajd43, thanks so much for the seitan recipe. I'm definitely going to try that out soon.

If you drink milk, you could try a protein shake. Most mornings I make a shake with a cup or so of skim milk, one scoop protein powder, a few frozen strawberries and a frozen banana. You could try having nuts as snacks if you like them. Both of those are quick, easy, and cheap. If you can figure out some good dinners that you like, it'd help too. Do you take a multivitamin with iron?

I keep hearing a lot about protein powder, so maybe i'll check that out.  The shake sounds good, and I love them anyways.  My mom gives me the money for food, I just have to find a way to get to the store and back, but I got a hold of some trail mix with cashews in it, so I have something to snack on now.  Thank you for the advice.

As far as vitamins, I take a calcium supplement and sometimes i'll eat a few tums for Vitamin C but no iron.  I guess I should. 

You need more complex carbohydrates (grain foods) which could come from rice, potatoes, corn, pasta, oats, whole-wheat bread, and sources like that. Also look into beans and legumes for protein, plus eggs and low-fat milk products if you're lacto-ovo vegetarian.

And take a single daily vitamin. Some people say that balanced diets don't require them, but I swear by a low-dose daily multivitamin with iron, one designed for kids so that the amounts are low and extra-safe but enough to make up what my diet lacks. B12 is another one that vegetarians often have difficulty with and vegans can't get without special fortified foods, but you wouldn't get a B12 deficiency quickly. 

question - i thought vegetarians cant eat eggs?

i am thinking about becoming one thats why i asked

The word vegetarian usually implies lacto-ovo-vegetarian, which means someone who doesn't eat meat, chicken, or fish, but eats dairy and eggs.  A lacto-vegetarian wouldn't eat eggs (I think!?) but if I hear someone is vegetarian I would assume they eat dairy and eggs.

Vegans eat no animal products. Maybe that's what you're thinking of.

I think the best way to get protein in a quick meal is have a bowl of Kashi GoLean Crunch! and Soymilk....With one serving you pack in about 19 grams of protein..I am a vegetarian and my bigest source of protein is from Kashi GOLean crunch bars and cereal. Its filled with 7 wholegrains, lots of fiber, and everything good. My family thinks im crazy that I don't eat meat..Well really when i told my family that I was going vegetarian they thought I was sick. But when it comes to being accomodating they are over accomodating. Im the type of person that doesn't like any special treatment I don't make anyone choose a restaraunt that doesn't have vegetarian options, because practically anywhere you go you can get a salad or some form of potato (not always the healthiest, but whatever works).....

Good luck though! I have been Veg since Jan 1 of this year, and all last summer I only ate chicken and fish....now I am a full veg ( i don't eat eggs, but i eat things with egg products)

oh thats right i know vegans cant eat eggs.. but i dont think i could ever go as far as being vegan. (no offence to anyone who is)  i just really dont like the idea of eating animals so i was wondering if eggs are actually harmful to birds? i probably sound so stupid! haha but i just dont know honestly.. are they killed to make the eggs? or does it happen before the animal is actually alive?

No, they don't get killed. The hen lays the eggs, and it's neither painful nor harmful. However of course the poor critters are treated pretty badly in modern day egg industries. I buy my eggs from a small local farmer. All I have to do is be careful when I handle them, I usually wash them and then spray them with disinfectant to avoid any problems.

YUM!

ahh maybe i will take eggs out then....