Any dietary advice on going vegetarian?

[Foxhound3857]

So I recently got the results of my blood tests from my Psychiatrist. I'm getting treatment for Depression, Social Anxiety and Hyperactivity, and she wanted to get an idea of my bodies overall health before putting me on any other medications (currently on Prozac and a multivitamin). I also got an Electrocardiogram, though the results are not back yet.

Anyway, just about everything was in the normal range, but my LDL's came back at 94, just barely within the safety line. I'm only 21 years old so it shouldn't even be near the danger zone, yet it is. I made it known that if my LDL or my cholesterol came back high (cholesterol was 154), I would be cutting meats and eggs from my diet entirely, and so I am. It might help me to lose weight too (5'11, 180lbs).

I'm going lacto-vegetarian, only allowing dairy and grains on top of fruits and vegetables. Tonight I'm having my last piece of meat, and tomorrow I start my new diet immediately. Can anyone give me any advice on how to adjust my diet so that I cover all the nutrients I need in a day? I'm told that some vegetarian diets have a hard time covering all proteins and I don't want to put my health in jeopardy with such a dramatic change to my diet.

And perhaps what I should shop for. Nobody else in my family is into vegetables all that much, so the change means having to prepare my own meals. So I want to be able to get what's appropriate for me without messing up everyone elses meals.

Thanks. =)

 

[denisenh]

http://www.vegetariantimes.com/ is a good down to earth magazine. you can take in enough protein with a varied veggie diet including grains like quinoa.

 

[tinkerdorabelle]

I've been thinking myself of going vegetarian, probably lacto-ovo-vegetarian for now, eating dairy and eggs bc of my own concern about the protein issue. I was in Barns and Nobles just yesterday and Alicia Silverstone who you probably know and is not much older than you, has a really great book out about going vegetarian. It's a bestseller. You can internet search also. I also really recommend getting allergy testing, as many times that can play roles in your mood. There is also thought on eating more alkaline foods which I learned about in my natural health classes I take. The body really wants to be in a more alkaline state, and that is achieved thru eating more vegs and fruits. Look into books on that subject also, it may help.

 

[Vegcentric]

I've been thinking myself of going vegetarian, probably lacto-ovo-vegetarian for now, eating dairy and eggs bc of my own concern about the protein issue. I was in Barns and Nobles just yesterday and Alicia Silverstone who you probably know and is not much older than you, has a really great book out about going vegetarian. It's a bestseller. You can internet search also. I also really recommend getting allergy testing, as many times that can play roles in your mood. There is also thought on eating more alkaline foods which I learned about in my natural health classes I take. The body really wants to be in a more alkaline state, and that is achieved thru eating more vegs and fruits. Look into books on that subject also, it may help.

I've been vegetarian for two years now but I still read the Alicia Silverstone book, The Kind Diet, and honestly it's very good. To the OP: I found that protein is actually one of the easier nutrients to get when you go lacto-vegetarian (are you going to be eating any eggs?). The best advice I can give you to make sure you succeed and feel good is to do your homework.
Check out some vegetarian books from the library, check out the vegetarian magazines at the book stores (Vegetariantimes, VegNews).
Maybe look into seeing if there are other vegetarians in your area for a support group. If there aren't, you can check out veggieboards.com and ask some questions there as well. Good luck and I wish you the best with your health!

 

[minkydog]

My DD17 has been vegetarian for over 2 years now. Her only problem has been some difficulty getting the proper amount of iron into her diet, but that was easily fixed with an iron supplement. She has really educated herself and eats a very healthy diet, which does include eggs and dairy, plus the occasional fish. Does your family eat beans at all? I find that they are a great way to get some protein and fiber into your diet. DD eats beans almost every day, fixed 6 ways to Sunday.

 

[Witherbark]

I've been a vegetarian for almost three years and recently gave up cheese and eggs as well. Honestly, I think people worry way too much about getting enough protein. By eating a balanced diet of whole grains, beans, and green leafy vegetables, you will get everything that you need. Between beans, protein-packed oatmeal, and the occasional veggie burger, I get all the protein I could ever need. You can also get protein powder at most nutrition stores, just add a little to your morning smoothie or tomato sauce. Not only do I not miss meat, I feel better than I ever have health-wise.

 

[Vegcentric]

My DD17 has been vegetarian for over 2 years now. Her only problem has been some difficulty getting the proper amount of iron into her diet, but that was easily fixed with an iron supplement. She has really educated herself and eats a very healthy diet, which does include eggs and dairy, plus the occasional fish. Does your family eat beans at all? I find that they are a great way to get some protein and fiber into your diet. DD eats beans almost every day, fixed 6 ways to Sunday.

That's my problem as well, but to be honest I was a bit low in iron BEFORE I went vegetarian and I wasn't eating as well as I should have been (and probably still don't, because I get lazy!). I take a supplement, I'm okay now. No big deal here, really.

 

[Foxhound3857]

I've been a vegetarian for almost three years and recently gave up cheese and eggs as well. Honestly, I think people worry way too much about getting enough protein. By eating a balanced diet of whole grains, beans, and green leafy vegetables, you will get everything that you need. Between beans, protein-packed oatmeal, and the occasional veggie burger, I get all the protein I could ever need. You can also get protein powder at most nutrition stores, just add a little to your morning smoothie or tomato sauce. Not only do I not miss meat, I feel better than I ever have health-wise.

I'm giving up eggs too. Cheese and milk I'm keeping, so I can still enjoy cereal and stuff. Dairy was never a huge part of my diet anyways, it's the meat and sodas. My body needs at least six cans of soda daily just to function.

 

[bananda]

make sure you get enough nutrients.

regarding eggs, i found this
http://www.sunnyqueen.com.au/eggFacts.cfm

 

[vettechick99]

I think this is a great idea. I can't believe I'm not a vegetarian myself. I can handle the fruits and dairy, but I'm not a huge fan of vegetables...hmm, I guess that's a problem. ha!

My nephew was having behavior issues and my sister put him on the Feingold diet and it basically cured him. Look into that and you can see how changing your diet can affect you so much. Good luck!

 

[Foxhound3857]

Been off meats for a few days now. I'm preparing my own meals, and for the time being I'm making my own dinners mainly consisting of assorted frozen vegetables, making stir frys with the occasional side of bread, beans, rice or potato. I'm also giving tofu a try.

I'm heading out right now to buy a protein supplement, just incase. Otherwise, I feel pretty good.

 

[a paper star]

Be careful and don't jump right into not eating meat because you'll start to have withdrawls. Ease into it. Oh and if you're keeping dairy in your diet make sure it's not the fatty foods, ocasionally try Soy, it's available in milk, cheeses and fake meats. I used to be a vegetarian but I had to go back to eating meat because I wasn't getting enough nutrients. Oh and if you eat fish you aren't a vegetarian a vegetarian doesn't eat any type of meat or a product made with meat. If you need help get this book Being Vegetarian for Dummies, it has a lot of information and is very helpful.

 

[fall08CP]

I gave up meat for lent this year and it wasn't hard at all. I learned to love all sorts of new foods and committed to trying 1 new fruit or veggie every week. I'm back eating meat (sparingly, only when I eat out) but I always eat veg at home.

Some of my favorite new foods:
Green monster (spinach smoothie)- sounds gross but it's amazing! Both in taste and nutrients. Google it
Sweet potato
Spaghetti squash
Jimmy John's vegetarian sandwich- sooo yummy
Mango
Greek yogurt- tons of protein and low/no fat
Avocado
Black beans in place of meat
Cucumbers- hated them as a kid but love em now!
Veggie quesadillas with bell peppers, onion, salsa, and black beans

Did I miss meat? Yes. Not the taste per se, but the convenience. It was hard to find nutritious vegetarian fast food, so this caused me to cut out fast food from my diet!
Try new veggies, you may surprise yourself!

 

[Foxhound3857]

Yeah, I cut out beef, chicken, fish, and eggs. Kept dairy and grains. So I'm trying tofu and other alternatives to getting the proteins I need. That's why I wanted to pick up a protein capsule of some kind, as a supplement incase the veggies and dairy won't give me enough. I think I can manage without it though. I'm not bodybuilding, and in fact I'm trying to slim down.

I'm also drinking less sodas, more waters, and Martinelli's, the best apple juice on the face of this planet.

 

[bettymae1121]

I'm giving up eggs too. Cheese and milk I'm keeping, so I can still enjoy cereal and stuff. Dairy was never a huge part of my diet anyways, it's the meat and sodas. My body needs at least six cans of soda daily just to function.

I can't help with the veggie part, but I did kick a big soda habbit recently. I switched to ice tea with a splash of lemonade (the lemonade is easier than adding sugar and lemon). I still get the sweet taste with out all the artificial ingrediants. Now I only drink soda when I'm out at a restaurant (about once a week on average).

 

[npmommie]

So I recently got the results of my blood tests from my Psychiatrist. I'm getting treatment for Depression, Social Anxiety and Hyperactivity, and she wanted to get an idea of my bodies overall health before putting me on any other medications (currently on Prozac and a multivitamin). I also got an Electrocardiogram, though the results are not back yet.

Anyway, just about everything was in the normal range, but my LDL's came back at 94, just barely within the safety line. I'm only 21 years old so it shouldn't even be near the danger zone, yet it is. I made it known that if my LDL or my cholesterol came back high (cholesterol was 154), I would be cutting meats and eggs from my diet entirely, and so I am. It might help me to lose weight too (5'11, 180lbs).

I'm going lacto-vegetarian, only allowing dairy and grains on top of fruits and vegetables. Tonight I'm having my last piece of meat, and tomorrow I start my new diet immediately. Can anyone give me any advice on how to adjust my diet so that I cover all the nutrients I need in a day? I'm told that some vegetarian diets have a hard time covering all proteins and I don't want to put my health in jeopardy with such a dramatic change to my diet.

And perhaps what I should shop for. Nobody else in my family is into vegetables all that much, so the change means having to prepare my own meals. So I want to be able to get what's appropriate for me without messing up everyone elses meals.

Thanks. =)

I just have to point out that your numbers are in the best range, for LDL, under 100 is optimum, we wouldn't even consider you in the high zone til you got above 125-130......and even at that range you could change diet.
and a total number of 154 is fantastic. no problems there.
do you know what your HDL number is? that is a very important number as well, it is the "good" cholesterol and higher is better on that number.

so anyway, I am also vegetarian, but I will say that if you are cutting out meat and keeping dairy you won't see much change in your numbers, you would really have to cut out the dairy, or at least eat only non fat dairy.
you would be better to cut out dairy completely and occasionally having fish or lean chicken in small portions.
be careful is what I am saying

make the bulk of your diet plant foods, leafy greens, and if you use any fats try to use only olive oil, or any other mono unsaturated fat.
nuts and beans are great too as are whole grains.

but don't get hung up on no meat but keeping dairy.
I think your numbers are good

 

[C.Ann]

Just be careful.. Do your homework and make sure you are well educated in what you are doing and what your body needs.. My late DH had a niece who became a vegetarian after moving to California.. She came home to visit several years later and she literally looked like she was at death's door.. She was as thin as a rail (you could see her ribs; shoulders; spine; etc. sticking out like a sore thumb); had huge black bags under her eyes; and was as white as a ghost.. Scary still, she had a 3 year old son who was on this vegetarian diet as well.. Obviously she didn't know what she was doing - just jumped in head first - and both she and her son ended up developing serious health problems once they were back here in NY for awhile..

Get all the info you can - talk to your primary doctor - and if possible, arrange a visit with a nutritionist..

Best of luck with your new venture..

 

[Foxhound3857]

I'll bring it up with my psychiatrist on my next appointment in two weeks. I'm pretty sure I know what I'm doing though; I'm making sure I eat enough different foods to cover all the nutrients I need (and I take a multivitamin daily to cover whatever I miss). And I'm not depriving myself of calories, just changing the way I eat. I still get plenty of calories from cheese and milk (lowfat milk, I'll probably also switch to nonfat cheese).

Tried tofu in my stir-fry tonight. I'm not crazy about it. I don't hate or even dislike it, it's fine when it absorbs the flavors of the medley, but the texture just gets to me. I'll eat it if I have to.

I feel pretty proud of myself though, making serious changes to my lifestyle, sticking to them, and trying new things. I feel like I'm doing the right thing.

 

[robinb]

I'll bring it up with my psychiatrist on my next appointment in two weeks.

Is there a way that s/he can set you up with a nutritionist?

 

[Foxhound3857]

Is there a way that s/he can set you up with a nutritionist?

Probably; I'll ask her. But she's treating me for depression and a number of other psychological issues (multiple phobias, hyperactivity, social anxiety), not for physical issues.