Congrats on your journey! Are you able to give us a follow up with how you are doing?
Like others have said, you can adjust the protein requirements via your diet settings; truly, we don't need as much protein as SP says. I take a B12 vitamin a few times a week and a vegetarian-lifestyle vitamin a few times a week.
I also take Greens+ which has given me so much energy, I don't drink coffee anymore!
One thing I personally notice is that you're not eating "much", 1/2 cup of beans and 1/2 of rice makes 1 cup of food... for dinner. That's not much! I can't imagine you have amazing feelings of satiety after eating that. :) You may though, every body is different!
If you're concerned about calories, here's where the hero greens come in - add some plentiful salads with lemony dressings to enhance satiety, nutrition, fibre, antioxidants... all while making yourself feel fuller, for longer.
Best of luck!!
Fitness Minutes: (76,180) Posts: 500 4/24/12 10:25 P
Just wanted to jump in and recommend another book which was indispensable to me as a new vegan, Becoming Vegan by Brenda Davis and Vesanto Melina. It goes through all of the information on which nutrients, vitamins, and minerals you may need to plan for with your vegan diet, as well as suggested foods and supplements for fitting them in. It's really a vegan nutrition bible!
Your diet looks great, but I agree -- adding greens and cruciferous veggies (broccoli, cauliflower, kale, cabbage, brussel sprouts, etc.) would be best for optimum health. Green veggies like broccoli, kale and many other veggies are loaded with protein. Dr. Joel Furhman uses this acronym GOMBBS for the things that should be in our diet every day. That's greens, onions, mushroom, beans, berries, seeds & nuts. He says to have onions (raw) or mushrooms (cooked) everyday. The reason to eat onions raw is because there are micronutrients that are rendered invalid by cooking. He suggests cultivating a taste for a bit of finely chopped onions in some of your food. I'm doing that and actually like it (I was dubious.) Mushrooms should be cooked because some have a low level toxin that is rendered invalid in the cooking process, but the mushrooms' anti-cancer properties are not harmed by cooking. The GOMBBS were found to be a power anti-cancer diet. They are listed in order of importance -- greens first. Seeds & nuts are important, too, but you really only need a small amount, say a quarter teaspoon. Peanuts are not technically a nut (they are a root), but also fall into that category. Your protein looks fine. I recommend taking a B-12 supplement, and possibly Vitamin D. I don't really recommend fake cheeses because they are made with a high level of fat and highly processed. But everyone has to make their own choices and we are all evolving and learning at our own pace and time (note: I'm not putting down Wumpastar's choices. Even the experts disagree on the fine points.) Good luck!
Edited by: SHIVAMOON at: 4/21/2012 (21:15)
current weight: 134.0
Fitness Minutes: (34,746) Posts: 461 4/21/12 6:09 P
Protein-wise the menu you gave looks really good. One thing I noticed is there aren't a lot of vegetables. For fruits it's really good but be sure to get a lot of vegetables also (your dinner didn't have any). For the B12 I get mine from soy milk with added B12 and soy products like fake cheese. If that's not enough you can always get supplements, but I generally don't approve supplements (well that's a personal choice obviously) so I try to get it directly in my food. Your choice!
Welcome, it is correct that the Spark nutrition counter guides assume you are following a SAD. Even the RDA suggested amount for protein is lower than Sparks. I don't know where they got their numbers. Following the RDA, i figure out my protein needs. Since my goal weight is 130 my protein needs are between 25 and 45mgs a day. I went into the nutrient goals and changed Sparks numbers to those.
I also take a b12 Sublingual tab a few times a week. My diet is a lot like yours. You seem to be doing well. Here are a few recommendations to up your nutrition. I always add greens of some kind to every dish. When I make a vegetable ragu to serve over whole wheat pasta, I throw in a hand full of what ever frozen green I have on hand. (I always keep kale, collards and spinach in my freezer) I cook soups, stews and from various ethnic cultures often.) These frozen veggies up the nutrition of every dish while adding almost no calories but adding necessary fiber.
Second, keep in mind the Spark People Nutrition Tracker is geared towards those who eat the Standard American Diet (SAD). It is not intended to show proper percentages of things like B12, Calcium, Protein etc. You don't need a whole lot of protein in your diet unless you are a bodybuilder or do fitness model competitions.
There are several books you should check out in order to feel more comfortable with the nutrients you are getting in the vegan diet. Engine 2 is great as some have suggested. You can check them out on Facebook or online if you don't have the book right now. Also Eat to Live and the McDougall Program are two very good programs with different views depending on your preferences. Eat to Live is very veggie heavy. McDougall is very starch heavy. So if you like potatoes and grains check out McDougall. If you aren't a fan of those items then check out Eat to Live.
These are just a few of the wonderful book selections out there on a vegan diet. Also use Google. You can get a lot of great recipes from sites like ohsheglows.com/ This is my favorite website for recipes. The ingredients aren't weird and the recipes are easy to follow.
A man who wants something will find a way; a man who doesn't will find an excuse. - Stephen Dolley Jr.
Fitness Minutes: (230,933) Posts: 19,948 4/21/12 10:24 A
I would get a supplement for the vitaimn B-12 (sublingual, the ones you put under your tongue is the one I use)
there is protein in all plant food so i would just eat lots of fruits and veggies along with what your already eating. Greens like spinach, kale have lots nutrients in them. Beans are also very good for you Both have protein in them.
Your diet looks pretty good to me, but I am not a dietitian. From the book The Engine 2 Diet: "Whole grains, legumes, vegetables, seeds and nuts all contain essentail and non-essential amino acids." The only nutrient that a vegan diet often doesn't supply is B12. I take a B12 vitamin, but "you can get enough B12 from a glass of fortified soy milk or a bowl of fortified cereal". Another good reference book that you might like to read is The China Study by T. Colin Campbell and just winding up is the www.21daykickstart.org with lots of daily menus that you can compare your diet to.
Boni Co-Leader Vegan Fitness and Nutrition
"There are no shortcuts to anywhere worth going." Anon "Finishing is winning." "Treat everone you meet as if they have a sign around their neck, "Make me feel important."
Hi, I am into week 1 of the vegan lifestyle and I am also concerned about getting enough B12, protein and other nutrients. It seems when I plug my food into Sparkpeople's nutritional calculator, I am getting almost no B12 and my protein is really low. Could someone just post what they eat in a day so I can see how my diet looks compared to a "seasoned veteran"? Here is what I had yesterday: BR: 1/3 cup dry oats, 1/4 cup almond milk, 2 TBSP Flax seed and 3 large strawberries, 1 TBSP brown rice syrup
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