I want to become vegetarian, a few questions
You're not being ignorant, you're just seeking knowledge, which all of us had to do at some point to know the information we've obtained=] Good luck!
=]
For me, it works like this: 150 lbs / 2.2 = 68.18 kg x .8 = 54.5 g daily.
It's really not that much. I think many Americans regularly get 2-3 times as much as they actually need. The downside of eating too much protein over a long period of time is that it may contribute to bone thinning - the body uses calcium to metabolize protein.
I am mostly vegetarian but I eat sashimi from time to time. Unlike other meats, I think there is some good evidence that fish is very good for you. I guess that technically makes me a pescaterian, but I never describe myself that way ... outside of the vegetarian universe, nobody really cares what you call yourself.
omg so I only need like 41 grams of protein! That seems like way too little though because I eat 1600-1700 calories. That would be less than 10%! I guess I'll just try to get 20% because I really don't think 41g is enough.
If I get 20% protein, 20-30% fat and 50-60% carbs, that sounds good right?
Original Post by bre54321:omg so I only need like 41 grams of protein! That seems like way too little though because I eat 1600-1700 calories. That would be less than 10%! I guess I'll just try to get 20% because I really don't think 41g is enough.
If I get 20% protein, 20-30% fat and 50-60% carbs, that sounds good right?
I think my protein percentage is around 13%, but I wouldn't consider it any crisis if it was under 10%. After all, human breast milk is only around 6% protein, and its the ideal food for us as babies, which is a time of our life when we are growing most rapidly, and protein is very important in supporting our growth.
The World Health Organization recommends 10-15% protein, however, it is my understanding that there is a significant safety margin built in to that recommendation, because the intent is to cover all people including those who may be quite athletic or more physically active than others.
most people think that vegetarians like waste away or whatever because we "don't get enough protein" but like the others on here said, most people in general get way too much. it's the whole low-carb, high protein diet scam or whatever. i don't log my calories anymore so i don't know how much protein i'm getting, but when i was logging i got about 50-60g per day. i'm almost vegan because i don't eat dairy products outright but i consider myself lacto-vegetarian because i consume trace amounts of dairy in stuff like bread. people don't realize you can get the correct amount of protein just from stuff like beans and whole grain breads.
(pdf - page 56):
- Total fat - 15 to 30%
- Saturated fatty acids - <10%
- Polyunsaturated fatty acids (PUFAs) - 6 to 10%
- Omega-6 Polyunsaturated fatty acids (PUFAs) - 5 to 8%
- Omega-3 Polyunsaturated fatty acids (PUFAs) - 1 to 2%
- Trans fatty acids - <1%
- Monounsaturated fatty acids (MUFAs) - By difference
- Total carbohydrate - 55 to 75%
- Free sugars - <10%
- Protein - 10 to 15%
- Cholesterol - <300 mg per day
- Sodium chloride (sodium) - <5 g per day
- Fruits and vegetables - 5400 g per day
- Total dietary fibre - From foods
- Non-starch polysaccharides (NSP) - From foods
They suggest to limit your consumption of meat and to get most of your calories from plant-based foods.
Point is, you're very likely going to get enough protein to meet your needs. However, it is much easier to miss out on all the other things you need (or to eat them in excess). Focusing on protein or any other one thing in your diet is not beneficial. Instead, focus on your diet as a whole. Eat all the things you need to eat first then go for things like yogurt, cheese, and fish. Focus on leafy green vegetables, other vegetables, and fruits. Then make sure to add in some grains, beans, nuts, and seeds.
hey there,
most vegetarians do not eat fish (because they're animals too) but there are plenty that do. there's a technical name for this group, but most just group in with vegetarians. i guess it depends on your reasons for going veg.
anyway, it sounds like your getting much more protein than you need! from my understanding on "average" this is about 50-60 grams a day. dependent on yoru own factors and activity level.
you need to make sure your get a balanced diet with variety in it. i can't tell you exact amounts but it looks like mike above did anyway :P you can get protein from eating a mix of veggies and grains and beans, tofu, soy.... i tend to eat a lot of the "fake" veggie products (veggie burgers, morningstar hot dogs and sausage, etc.). i'm trying to eat them a little less and incorportae more beans and tofu. but starting out veg i think these products are great and make it a lot easier. you'll find as you go along that it's fun to find out new things that you like!
keep in mind when your doing your log that if your eating more fruits they have a lot of sugar. but it's natural sugar unlike eating say a candy bar. and something like peanut butter is high fat (you can get reduced fat, but gerenally), but it's full of protein.
i typically end up with my day being about 30% protein, 20% fat, and 50% carbs. my carbs though are generally more whole wheats and grains and veggies.
spell it out? dairy... eggs.... nope! fish is an animal.. wow! really?
if it's processed... most likely it's got something ANIMAL in it.
so it's fresh produce for you. (no animal... see?)
i have to work on that...i'm often eating a ton of veggies & fruit for most of my diet...
Original Post by ewwxroflzz:
jmc1221 just so you know, there are no "fish-eating vegetarians." those are pescetarians, and they are not grouped with vegetarians for the obvious reason that fish is meat.
there you go the word is "pescetarian"..... but i've been a vegetarian almost 15 years now and only just recently here in these forums heard that word. i don't think it's common language. if i had to group a "pescetarian" in either "vegetarian" or "meat eater" i'd agree that they should be in vegetarian.... like i said it depends where you draw your lines on being veg, but it certainly makes more sense that someone attending an event, buying food, telling a family member what to make them, etc. would fit the vegetarian guidelines better than general "meat eater" guidelines.... it seems common, but yes most "true" vegetarians don't eat fish. i dont' eat fish myself. but i can think of 2 vegetarian friends off the top of my head that did eat it sometimes. i don't recommend it though.
eat a wide variety of vegetables and you will be fine.
benefits of plant based calcium
http://www.organicconsumers.org/articles/arti cle_4424.cfm
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice
VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini
PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)
Original Post by jmc1221:Original Post by ewwxroflzz:
jmc1221 just so you know, there are no "fish-eating vegetarians." those are pescetarians, and they are not grouped with vegetarians for the obvious reason that fish is meat.
there you go the word is "pescetarian"..... but i've been a vegetarian almost 15 years now and only just recently here in these forums heard that word. i don't think it's common language. if i had to group a "pescetarian" in either "vegetarian" or "meat eater" i'd agree that they should be in vegetarian.... like i said it depends where you draw your lines on being veg, but it certainly makes more sense that someone attending an event, buying food, telling a family member what to make them, etc. would fit the vegetarian guidelines better than general "meat eater" guidelines.... it seems common, but yes most "true" vegetarians don't eat fish. i dont' eat fish myself. but i can think of 2 vegetarian friends off the top of my head that did eat it sometimes. i don't recommend it though.
you can group them however you like them, but the fact is that pescetarians are meat eaters. that's just how it is. and how much "harder" is it to say to family members, "sorry i don't eat beef or chicken, just fish" than to lie and say they're vegetarian? i'm sorry, i see your point, but this is just one thing that pisses me off alot.
I've always liked the term "Kurt Cobain vegetarian":
"It's OK to eat fish, 'cause they don't have any feelings..."
Try to bear in mind that there's a heck of a lot of cultural deprogramming necessary for most folks on this issue. I'm a recovering meat-eater-turned-pescetarian who's now easing into true vegetarianism, with an eventual goal of veganism. I knew I was a big hypocrite, but I always admitted it freely. It takes some of us time to break all the beliefs and habits we've been inculcated with. We're trying. :)
When I became a vegetarian, the last thing I stopped eating was fish, but that's just be cause I liked it better than other meat.
I don't understand how people who eat fish can be classified as a type of vegetarian. What is it about fish that makes it different to other meat? It's still the flesh of a dead animal, so what's the difference?
I think it's a good way of easing into vegetarianism (hey, it worked for me) but I don't see how it can be classified as vegetarianism itself. /=
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