Grains:
路 Quinoa
路 Rice 鈥?white and brown
路 Pasta 鈥?penne, spaghetti, macaroni, etc.
路 Beans 鈥?black, pinto, and a mixed bag
路 Lentils
Canned Goods
路 Beans 鈥?Black, Kidney, Garbanzo, Pinto, Great Northern
路 Green Beans
路 Tomato 鈥?diced and chopped
路 Tomato Paste
路 Tomato Sauce
路 Jalapenos and Chilies
路 Vegetable Broth
Nuts
路 Almonds
路 Walnuts
路 Pine Nuts
路 Peanut Butter
Oils
路 Vegetable Oil
路 Extra Virgin Olive Oil
路 Sesame Oil
路 Balsamic Vinegar
Vegetables
路 Variety of fresh vegetables (especially kale!)
路 Onions
路 Potatoes
路 Garlic
路 Sweet Potato
Legumes. Protein is essential and not as easy to get as some would have you think.
Protein is made up of amino acids. Meat, dairy, dairy products contain all the amino acids needed for complete protein. Most veggies only contain some of those amino acids (or weak versions of them). You need to eat a wide range of veggies every day so your body can combine them to make the complete protein it needs.
One essential amino acid, lysine, is found only in legumes (beans, peas, etc.). You need at least one serving of them every day, three is recommended, so your body can make the complete protein it needs.
VeganHealth on protein: http://www.veganhealth.org/articles/prot鈥?/a>
Vitamin B12 is not found in any plant food. If you cut out all animal products, you should supplement for B12. You can take pills, get shots, or eat manufactured B12 that's been added to processed foods. But you need a steady supply of it. If you continue to eat eggs and dairy products, you're probably ok as long as you eat them on a regular basis.
From theveganRD:
"Vegans do need supplements or fortified foods, and admitting that a vegan diet is not automatically pure perfection is way better than getting sick.
Here, then, are supplements (or fortified foods) that vegans need:
All vegans:
Vitamin B12. You can鈥檛 get enough by eating unwashed organic produce or mushrooms grown in B12-rich soil. The recommended dose is 25 to 100 micrograms per day or 1,000 micrograms 2-3 times per week. If you have not been taking B12 for a while, start out with 2,000 micrograms daily for several weeks. Or get a blood test to see where you are and whether you might need a more therapeutic dose...."
http://www.theveganrd.com/2010/11/recomm鈥?/a>What should every vegetarian have in their food supply?
a good combination of whole grains, legumes, nuts, %26amp; fruits %26amp; vegetables of all the bright colors they can find. Don't need to eat all at the same time, but make sure you have some every day. Addition of dairy is a big positive. But don't overdo the dairy. I would say, no more than 12-16 oz a day. Vegetarians don't have to worry as much about calcium loss from bones if they are not drinking any of the carbonated drinks, for along with meat, these are the 2 "foods" that are responsible for soft bones, as they leach the calcium from the bones. So when you are not losing calcium from your body, you don't need as much to meet the daily requirement.
- a wide variety of whole grains, fruits, and vegetables
- lots of beans %26amp; legumes (good source of protein)
- nuts %26amp; nut butters
- tofu, edamame, etc... (if you consume soy products)
- dairy products or alternatives (both for protein and calcium)
- quinoa (a complete vegetable protein that cooks up similarly to rice... delicious!!)What should every vegetarian have in their food supply?
Beans %26amp; Legumes are a must as it becomes the "meat" in vegetarian/vegan diet.
Rice.
Couscous.
Quinoa.
Pasta.
Fruits %26amp; vegetables.
Yogurt.
Cheese.
Milk.
Water.
These are my necessities.
Iron. I learned the hard way. I was feeling weak and dizzy so now I eat some pumpkin seeds everyday.
Ye i would too agree that protein is the main keyword.
Fresh soft fruit! Next best would be raw dry seeds.
they say protein
How mad would you all get if I say human feet?
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