I Wan’t To Be A Vegan But My Parents Are Concerned About Getting Enough Nutrition.can Someone Give Me Advice
July 2, 2009 by admin
Filed under vegan nutrition
Any advice to help convince my parents it is a healthy diet
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Veggy Addons
“It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.”
“Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.”
-ADA’s position on vegan and vegetarain diets
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List of the top ten killers(in America)
1 724,859 Heart Disease (think fats/cholesterol: meat/dairy)
2 541,532 Malignant Neoplasms (cancer: think toxins/milk/dairy)
2a 250,000 Medical system (drugs/etc. think ignorance/incompetence)
3 158,448 Cerebro-vascular (think meat milk and dairy)
4 112,584 Bronchitis Emphysema Asthma (think toxins/milk/dairy)
5 97,835 Unintentional Injuries and Adverse Effects
6 91,871 Pneumonia & Influenza (think weak immune systems and
mucus)
7 64,751 Diabetes (think milk/dairy)
7a 40,000+ Highway slaughter (men, women and children)
8 30,575 Suicide (think behavioral problems)
9 26,182 Nephritis (Bright’s disease: inflammation of the
kidneys)
10 25,192 Liver Disease (think alcohol and other toxins)
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Basic eating guide for veganism
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.
Check out PCRM for the new four food groups: http://www.pcrm.org/health/veginfo/vsk/f...
Check out Goveg for health issues related to eating meat: http://goveg.com/healthConcerns.asp
try eating only raw foods…
check these websites out and really read into the nutrition part of them… did ALOT of help 4 me!
http://www.fruitarian.com
http://www.living-fooods.com
its healthier than a meat diet. your cholestral is lower. you can protien from nuts and other things.You also eat loads of vege. it is true that veggies become healthier people than meat eaters.
B elieve me i am one and i have never had problems with anything in my body.
http://www.vegsoc.org/info/vegan-nutriti…http://en.wikipedia.org/wiki/Vitamin_b_1...
most things are fortified with b 12
and if you read it, there are a few vegan sources of it.
Pick up the book Vegetarian cooking for dummies. It’s a quick read and a great reference. It also explains why veganism is a healthy choice and how to get plenty of all the good stuff you need.
i had the same problem with this, and my parents. And what honestly got their “approval” was doing my RESEARCH. I looked up the pros, and cons, etc on being a veggie, and they slowly bought it. Oh, and try not to make it seem like this is a DRASTIC change, or else they may assume ” oh he just a kid, he doesn’t know what he really wants” That is NOT what you want. Try cutting out meats, like red meat first, than move on the chicken, slowing to dairy products, etc. I know what situation your going into. It was a long process for me at least, but if you really want to do this, GO FOR IT. I am the only veggie’ In my family, and i am still getting negative comments about not eating meat.
But hey, it was my choice, i have kept it up for about nine months now. Never give in. Trust me, if you stick with it. you will prove you parents, and all the other meat eaters you confront wrong, so stick with it.
Good luck! P.s Hit them with knowledge…that’s the key point.
Hope this helps.
Chao
When your parents worry about you “getting enough nutrition”, what they probably mean is getting enough protein. The meat lobby in this country has really done a number on the FDA and the “food pyramid” that your parents probably grew up with through political lobbying. The RDA for protein is WAY too high. You can recommend that they read “Diet For a New America” by Robbins, which should answer a lot of questions. As to a vegan diet, you will have to watch your nutrition more closely, and it’s going to be hard for you to eat out, but it can be done. The hardest thing to get is your B12, which usually comes from animal sources. Nutritional yeast is packed with it though. You can add that to just about anything like hummus, salad dressing, etc. As to the protein debate, there are two sources of complete vegan protein: a mixture of rice and beans, or a mixture of corn and beans (like beans and a corn tortilla). But you don’t need that much complete protein per day (the amount of complete protein in one egg yolk is all you need for a day – but I understand you’re going vegan). Your body can make all the rest of it you need form veggies – even potatoes. You don’t say how old you are, but if you’re younger, make sure you’re getting enough fat and calories in your diet to grow. Do your reading, watch what you eat, and you’ll be fine. Good luck.
I eat chicken once in a while but at home am a vegitarian your parents dont have to be worried because alot of foods like beans and carrots have alot of nutrients in them to help you grow. Milk is also a good choice because it has calicum. Your parents shouldnt worry becaue fruits and veggies are VERY VERY healthy.
Cornell University did a big study on the vegan diet about 10 years ago. It is called the China Study. Look it up and I’m sure you can convince your folks. Also the website http://www.rawfamily.com is the site of a family who went raw and vegan for health reasons. It has info and cookbooks and stuff. Good luck and eat raw foods:)
If you are interested in vitamin D you should take a look at http://www.vitaminD3world.com The Canadian Cancer Society now recommends that everyone take vitamin D to prevent cancer. The site has good summaries of the data and offers a new preparation of vitamin D in a micro-pill formulation. The pills have been formulated with cellulose which absorbs water very quickly. This ensures that the pill breaks up very quickly to provide for maximum absorption. The micro pill is tiny and tasteless. Many vitamin D pills on the market have very poor dissolution properties resulting in poor absorption.
The site also offers to supply customers with a free supply of 400IU for their children and it also has a good newsletter.
1. cows get calcium from veggies, they do not make calcium. And so, you get calcium from veggies.
2. Quinoa is a complete protein.
3. Nutritional Yeast is 50% protein and PACKED with b vits including the elusive b12.
4. combo’s of beans and rice yield complete proteins.
5. In studies it is found that saturated fat from dairy rates higher on the heart attack scale than meat, go vegan not just vegetarian.
6. Tofu and soy are not needed on a vegan diet. Some people cannot have much soy and do not consume tofu. I am one of them.
I wish you the best of luck it is hard to convince people that you won’t kill yourself going vegan. There are so many obstacles to overcome from the diary movement to the soy movement to the government to the school system.
Take a multi vitamin.
you were given teeth for a reason
EAT MEAT!!!!!!!
You can do a deep research on veganism, and show them what really goes on. Tell them which are the most common illnesses, as well as benefits, information for them and for you are the best arguments. Once you have done this, you also have to commit yourself to watch your diet carefully because you can´t play with your health. Have good substitutes of the other foods such as soy, and beans and take vitamins.
When God first created man-we were put on a 100% vegan diet. It’s only after the flood that humans were permitted to have meat and one of the reasons why God permitted meat eating was to shorten men’s life in mercy so we won’t have to live so long of a life in a world of sin. If you can compare the lifespan of the people who lived before the flood and those after the flood (after God permitted meat) you can see a sharp and marked decrease in their lifespan.
If you’re living in a place where you don’t have anything to eat-like the Arctic region it would be impossible and unrealistic to be a vegan and have a well-balanced diet. But in a country like the US where you have access to all kinds of food (100% vegetarian food with all kind of products-there is no cause to worry about malnutrition. Of course if you’ll eat just peanut butter & jelly sandwiches for the rest of your life-you will be malnourished. But if you eat a good variety of food-and rotate your choices of food in all the 4 food group you won’t have to worry about getting malnourished.
I would recommend researching about the Hunzakuts (the people that are known for their longevity (they used to-now they have accepted the Western civilization and they don’t live as long as they used to)-they’re almost vegan-eat meat very rarely only during their holidays. They used to be very healthy, almost no diseases were among them and they used to live up to 140 years old in some cases. Normal death age was around 100-120 years old. You can go the web and study more about them.