What do vegetarians often eat to replace the good things meat provides?

Question

I'm trying to be a vegitarian but im a dancer and im scared i might become weak because of it.... im not going to go vegan or anything because since in 15 and still growing i don't think that would be the best thing for my body... anything is helpful thanks :)

Answer 1

Best Answer - Chosen by Asker

The key to any diet is balance. There is nothing exclusively in meat that cannot be obtained in a vegetarian source. You want to vary the foods you are eating, remember that different foods(grains, beans, fruits, etc) often mean different nutrients, as well as different colors within these groups(yellow, greens, reds, etc). You don't want to eat all green veggies, and avoid yellow, purple, etc. For example, if you are making a mix vegetable stir-fry, don't just use one color(broccoli, spinach, etc), vary the colors(red pepper, yellow squash, spinach, etc).

The other key to a good diet is education. Know what different foods are providing for your body. Read through as many books, web pages(credible ones) as possible, and speak to a knowledgeable dietitian.

There are some web pages that can give you an idea about what nutrients are in what foods, so you may want to use them as a reference. Personally I like the web page http://health.discovery.com/national-bod… . It offers the option of setting up a menu(for maintaining weight), and give you a menu plan that is healthy. It also shows you the nutrients you are getting for the day. I use it for the recipes rather than the plan, but it would have been a great help when I was just beginning.

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Asker's Comment:

thanks :)

Answer 2

tofu
dark green vegetables

umm also if you think you won't be getting the b-12 and iron and protein, you could take supplements or go to a nutritionist and have the nutritionist formulate a meal plan for you

Answer 3

Read the book, Skinny *****. Going vegan will not hurt or weaken you. If anything, it will help prevent heart disease and other problems. Meat does not provide "good things" - it often has antibiotics, hormones and saturated fat. Protein comes in all kinds of plant foods.

There are vegan bodybuilders, and they are not frail. See this link: http://www.vrg.org/journal/vj2000jan/200…

Vrg.org has more information on how many grams of protein are recommended daily, and how to get them.

Source(s):

http://www.vrg.org/journal/vj2000jan/200…

Answer 4

quorn... high in protein, high in fibre, low in saturated fat.

Answer 5

You can get protein from milk, eggs, and lots of different veggies like beans and broccoli. Peanut butter and tofu also have protein.

Answer 6

TheLiberalMedia: Way to go, insulting someone is the best way to turn them on to your cause. And I thought vegans were about bringing peace. Obviously not.

Answer 7

First off, I want to congratulate you for your choice! Whether it was based off compassion for animals or health reasons or whatever, you are doing an amazing thing for the horrendously treated critters who cannot speak up for themselves! :)

I usually replace what you get from meat with these sorts of food:

Beans (beans and rice together to get amino acids)
Tofu
Soymilk
Veggies
Eggs
Fake-meat products

I honestly have never been healthier. I used to have health issues and chipping nails etc, when I ate meat and now I don't have these issues anymore. Best health choice I ever made!

Good luck and thank you on behalf of my self and the animals! :)

Answer 8

Uh, everything in meat can be found in non-meat sources, including just plant sources if you ever decided to be vegan. There are people who are raised vegan and have no problems growing (I met a 6'1 man who was raised vegan, for example).

As for weakness, there are vegan athletes and bodybuilders, so no, you're not going to get weak just because you stop eating meat.

You need to eat a well-rounded diet without meat. That's really it.

Source(s):

vegan bodybuilder and personal trainer