“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” ~Albert Einstein
As people strive to improve their health and evolve their food choices to a more plant-based diet, it is easy to get lost along the way. You can happily end up living on chocolate whole-wheat croissants for breakfast, cheese pizza for lunch and a large bowl of Fettuccine Alfredo for dinner; but the pounds will eventually stack up as your energy declines. When you transition to a more vegetarian way of eating it is important to educate yourself about the nutrients your body will need on a daily basis.
Learn how to create a balance of vegetable protein, carbohydrates and quality fats with each meal. You must also replace the six essential nutrients provided by animal proteins with plant-based foods containing the protein, iron, zinc, calcium, B12, and Essential Fatty Acids that are reduced with the elimination of meat, poultry, pork and fish. The fun part is putting them together into delicious recipes and then chewing slowly for the full satisfying experience.
A crucial part of any diet, the average RDA for women is 45 grams and for men 55 grams, which you can easily consume in the form of:
NOTE: Pseudo-meats and other pretend protein foods should be avoided if possible, as they are highly processed foods with a list of ingredients as long as my arm. In an article by Sally Fallon and Mary G. Enig, Ph.D. they write that, “Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed soy protein isolate develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.”
2, 3. IRON AND ZINC
Strong, healthy blood requires proper amounts of Iron and a vegetarian diet can provide plenty. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg.
Because the human body does not store Zinc, it is essential to obtain it from the food you eat. Zinc is responsible for cellular metabolism, immune function, protein synthesis, wound healing, DNA synthesis and cell division. The RDA for adult women is 8mg and for men is 11mg.
In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as:
5. VITAMIN B12
Vegans and vegetarians who do not eat eggs or dairy will need to take this essential nutrient in the form of a B complex supplement that includes the RDA for B12 of 1.5 microgram for adults. Fermented soy, shitake mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body in the same way as B12 from animal sources. Some nutritional yeast food products contain some Vitamin B12.
6. ESSENTIAL FATTY ACIDS
The body needs quality fats to help absorb the ‘fat soluble’ vitamins A, D, E and K, to regulate cholesterol, provide energy, maintain heart health and a number of other important functions. Saturated fats from animal sources is limited in a vegetarian diet, but hydrogenated and trans fats in baked goods and chips should be avoided for their harmful health effects. Recommended RDA for Omega Fatty Acids is 1-2 tablespoons.
For me, it depends on how hungry I am. If I needed to eat meat to save myself from starvation, or some illness, sure I would do it. But if I'm hungry and there is nothing else to eat for that meal, I just skip it, and then I go and get some fruit or wait till I get home. At work, we get free lunch for a weekly meeting that we have to discuss ongoing research. It's generally sandwiches. If all the sandwiches contain meat, I skip lunch. The secretary who orders the meal noticed that I was skipping lunch, and now she always orders vegetarian options. Guess what, many of my meat eating colleagues are not attacking my veggie sandwiches and I have to make sure I get there in time or they will be gone. LOL.
Here is another product to avoid!
The source of the arsenic contamination, which has been found in organic cereal bars as well as infant formula, has been traced to "organic brown rice syrup". The organic sweetener is made by a process of enzymatic digestion of brown rice.
Since the organic sweetener relies on organically grown rice, the source is likely not agricultural control products used on the rice itself (barring organic cheaters, of course). But many other sources could be suspect; some of the most likely include:
Given that sweetener constitutes only a fraction of the final product, and inorganic arsenic levels were found up to 6 times the EPA safe drinking water limit* in baby formula and 17 times the limit in high energy cereal bars, the brown rice syrup itself must be contaminated at relatively high levels of inorganic arsenic. (*There is no legal limit for arsenic in foods.)
That probably means that the Kashi cereal I eat for breakfast is poisoning me. Fuck it, time for some bacon.
Yep, brown rice syrup listed as an ingredient.
I found good recipe with sesame seeds for morning...
Sesame Milk With Honey
need only :
5 tbsp White Sesame Seeds
2 cups Water
1 tbsp Honey
½ tsp (optional) Vanilla