My Diet

[incka]

I did an analysis of my diet today, the internet had stopped working at school and there was a diet analysis program so I tried it.

I was surprised that I got enough Iron and Protein (Remember, I'm a vegan, and look at common sources of those food-stuffs). I also got 8 times as much Vitamin C as I needed (Pure orange juice with juicy bits is too addictive ;) ). But there were somethings I was lacking in, I got absolutly no Vitamin B12, which from a quick google search when the internet was back up I found was a common problem for Vegans, and I got less B6 and Riboflaven than I needed. I also found I was eating around 600 calories less a day that I was supposed to eat, but then again I'm sitting at a computer most of the day, so I don't burn many calories, but 600 less than I need, and it's not like I'm skinny (although if I was in the USA I would be ;) ).

So does anyone have suggestions for getting B12, B6 and Riboflaven? What foods have those in for Vegans?

[oceanflower]

For a vegan it is extremely difficult to get enough B-12 naturally. You will have to go with B-12 - fortified foods. There's a good article on B-12 for vegetarians and vegans at www.vegsoc.org/info/b12.html.

[musi]

incka, are you totally vegetarian, do you only not eat meat, or also fish and so on?

[incka]

I've actually since found that my margarine is fortified with well over the amount of B12 I need, so that one is fine, but I still need B2 (Riboflavin) and B6.

[incka]

Musi - I'm Vegan - No meat, no fish, no milk, no eggs, no products from any animal at all.

[MSREADER]

Sean,
I've been up to my knees in ----. Haven't been able to check the forums for awhile but saw your post, and want you to know I will reply to you as soon as I can.
You have stumbled upon my profession. ;)
I am especially concerned when someone your age follows such a restricted diet. Would you want to share your height & weight?....No, you do not get to ask the same of me :p
How long have you followed a Vegan diet, and does anyone else in your family do the same? :idea: Is that why you prepare your own meals?......(from another post) :idea:

Back to you soon, Sean.

Joyce

[incka]

I'm the only one in my family who is a vegan, the only other vegan I know is the wife of one of my teachers. I'm about 6ft 0 inches. I have no idea how much I weigh and our scales broke years ago and I have no idea where there are any public access ones.

I've been a Vegan for around 3 years 0 months.

My parents used to prepare my meals, but most of the time they weren't that nice, and I like to make my own to make sure I get most of the vitamins I need.

[Scheherazade]

Try your local Boots branch.

[incka]

I think I can get those by eating a slice of bread with marmite on... That all will depend on if I love it or hate it though...

[Scheherazade]

I meant for weighing yourself... They have scales which operates with 20 p I think.

[incka]

My rate of going into boots is once every three years.

[oceanflower]

What's Boots?

[Scheherazade]

This is Boots: http://www.boots.com/

[oceanflower]

This is Boots: http://www.boots.com/

Ah...and it looks like he product line has made its way into America. Target is a large chain of American discount department stores, and CVS is a drug store.

[Star_Anise]

I eat Vegemite everyday (I think it's like marmite, or whatever) so I don't have a problem with stuff like B12, and so on, but I understand it's an acquired taste. I can't get by without it.

Aren't there breakfast cereals out there that contain vitamins like B6 and riboflavin? I know you can get B12 from mushrooms, bread, and even beer. Maybe when you're older, you can use this as an excuse for drinking...ah, I shouldn't encourage such things. I know there's always the option of supplements, if a deficiency might pose health problems, but if you're like me, you don't want to do this unless you have to.

Ever since I became vegetarian, people seem really concerned about my iron levels. They're better than they were when I ate meat, but for some reason, people seem to think I'll shrivel up and die. Strange.

[incka]

I checked my iron levels too, and they are far higher than they were before I was vegan. I wonder where the iron is from, perhaps in lentils?

Just to give an indication of my weight I remember I was at the low end of the OK-weight range, so only one BMI point off being underweight on the scale of 4 segments (underweight, ok, overweight and obsese).

[MSREADER]

Hi Sean,
I looked through some of my materials and books. I hope this helps. If you ever need any information please ask. Not to nag, but...if you're 6' and 14-15 years old you are close to that underweight side. By the way, according to my info, and I need to make sure it is current for Vegan Teens. It estimates your protein needs to be 0.4 grams to
0.5 grams per pound of body weight. If you are very active, you will need more.
You seem to be well informed as to your dietary needs. Good for you. Protein, calcium, iron, and vitamin B12 are nutrients teenage vegans should be aware of, you already seem to know this. I might have one answer to your iron question, Sean. It is recommended that to increase the amount of iron absorbed from a meal, you should eat a food containing vitamin C as part of the meal. If you are drinking alot of that yummy, pulpy O.J, that will help.
A few other Vit C sources are: Citrus fruits and juices, tomatoes, and broccoli.
Foods that are high in iron include broccoli, raisins, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas, and pinto beans, soybeans, lentils, kidney beans, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, figs, bulghur, bok choy, millet, kale.
Good sources of calcium such as tofu processed with calcium sulfate, green leafy vegetables including collard greens, mustard greens, and kale, as well as tahini (sesame butter), fortified soymilk, and fortified orange juice. Other sources of calcium include: okra, sesame seeds, turnip greens, soybeans, figs, tempeh, almond butter, broccoli, bok choy, commercial soy yogurt...

B2 (riboflavin)...can be found in small amounts in grains, fruits and vegetables, and in slightly higher amounts in brewer's yeast
B6...is found in wheat, and many other grain products have been enriched with B6 (pyridoxine)
B12 (cobalamin)... is not found in plants. Some cereals are fortified with vitamin B12. Another source is a fermented soy product called tempeh. (You made need to take a vitamin supplement, if you feel you are not getting enough through nutrition, Sean)

HELPFUL HINTS :good:

Ideas for snacks:

Apples, oranges, bananas, grapes, peaches, plums, dried fruits, bagels and peanut butter, carrot or celery sticks, popcorn, pretzels, soy cheese pizza, bean tacos or burritos, salad, soy yogurt, soymilk, rice cakes, sandwiches, frozen juice bars.

More Meal Ideas:
Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili...
Tofu lasagna, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, seitan.

When Eating Out Try These Foods
Pizza without cheese, Chinese moo shu vegetables, Indian curries and dahl, eggplant dishes without the cheese, bean tacos without the lard and cheese (available from Taco Bell and other Mexican restaurants), Middle Eastern hummus and tabouli, Ethiopian injera (flat bread) and lentil stew, Thai vegetable curries...

Egg and Dairy Replacers
As a binder, substitute for each egg:

1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
1 small banana, mashed, or
1/4 cup applesauce, or
2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.
The following substitutions can be made for dairy products:

Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.

[mazarane]

I think the thing about Vitamin C helping to absorb the iron in stuff other than meat is a valuable point.
I eat pretty much entirely vegetarian (just occasional game and fish if there's góing to be any of the things left in 10 years..), and as far as I'm aware I don't have any problems- although I have just realised that I may be running low on B12 when in Germany- Marmite/equivalent is harder to find! I eat a lot of the other stuff though. I know iron is definitely fine as they check it when you donate blood.

Interesting note to Joyce- I think I was underweight during all of my teens, stopped eating most meat at 19, and have since developed into the normal range (now 21) I don't think that's the reason though! Nonetheless- if you look at the individual nutrition bits, and feel ok, I doubt veganism or vegetarianism is an problem overall.

Actually I think one of the main benefits of veganism/vegetarianism, over any inherent dietary advantage, is that it often provides a reason to look at this stuff- you realise you shouldn't be so complacent about it as when you eat "normally".

[oceanflower]

From personal experience I can say that proper B-12 intake is not to be taken lightly.. About 10 years ago I was diagnosed with a B-12 deficiency...it made me feel exhausted and ill all the time. I had to take shots and then supplements. Don't let yourself get to that point. It's not fun.

[MSREADER]

I think the thing about Vitamin C helping to absorb the iron in stuff other than meat is a valuable point.
I eat pretty much entirely vegetarian (just occasional game and fish if there's góing to be any of the things left in 10 years..), and as far as I'm aware I don't have any problems- although I have just realised that I may be running low on B12 when in Germany- Marmite/equivalent is harder to find! I eat a lot of the other stuff though. I know iron is definitely fine as they check it when you donate blood.

Interesting note to Joyce- I think I was underweight during all of my teens, stopped eating most meat at 19, and have since developed into the normal range (now 21) I don't think that's the reason though! Nonetheless- if you look at the individual nutrition bits, and feel ok, I doubt veganism or vegetarianism is an problem overall.

Actually I think one of the main benefits of veganism/vegetarianism, over any inherent dietary advantage, is that it often provides a reason to look at this stuff- you realise you shouldn't be so complacent about it as when you eat "normally".

Hi Pete,
I'm going to post some more info on sources of B12. As Liz stated, it is one of the important vitamins. Personally, I take a daily vitamin supplement of B12. I do know several people who receive B12 injections.
My comment about being close to the underweight side was regarding his height @ 6' and age, not uncommon if he's in the growth spurt stage. Also, as you said, not that surprising for someone following this type of dietary lifestyle. Unless there were signs of malnutrition, vitamin deficiencies, this would not be alarming. And then, he may be naturally designed to be a "long tall drink of water". ;)
The concern is to make sure he meets all his dietary needs for energy, strength, and continuing development.
Fortunately, he is smart enough to want to do all those things.

One thing I forgot to mention, is the amino acid L-Lysine (sometimes listed as just Lysine). Many years ago, (before I gained all this expensive knowledge ~cough cough choke choke~), I was prone to cold sores. My wonderful doctor told me to take L-Lysine tablets. I have been taking them for over 20 years, with no cold sores or fever blisters.
Fever blisters/cold sores are associated with Herpes Simplex 1 viral infections (not to be confused with the other type of Herpes Simplex ll). Type 1 is very common. Anyway, my point being is it is frequently lacking in a vegetarian diet. Lysine also helps enhance collagen formation, adding tissue strength; and assists in wound healing.
It is found mainly in fish, poultry and dairy, and to a lesser degree in legumes, wheat germ, peanuts, and unrefined grains.

As far as eating "normally", wow, that's a whole different story. It's been studied, documented, rotated (LOL), etc....there are many benefits to vegetarian diets, provided the proper nutrients are being obtained. As a matter of fact, below is the conclusion of a Position Paper from the American Dietetic Association and Dietitians of Canada.

Conclusions
Appropriately planned vegetarian diets have been shown to be healthful,
nutritionally adequate, and beneficial in the prevention and
treatment of certain diseases. Vegetarian diets are
appropriate for all stages of the life cycle. There are many
reasons for the rising interest in vegetarianism. The number
of vegetarians in the United States and Canada is expected
to increase over the next decade. Dietetics professionals can
assist vegetarian clients by providing current, accurate
information about vegetarian nutrition, foods, and resources. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~

Pete,
Other sources of B12:
Eggs, dairy products, fish, meats (beef, pork, lamb), poultry

:)

[MSREADER]

I think the thing about Vitamin C helping to absorb the iron in stuff other than meat is a valuable point.
I eat pretty much entirely vegetarian (just occasional game and fish if there's góing to be any of the things left in 10 years..), and as far as I'm aware I don't have any problems- although I have just realised that I may be running low on B12 when in Germany- Marmite/equivalent is harder to find! I eat a lot of the other stuff though. I know iron is definitely fine as they check it when you donate blood.
.......

Another interesting fact about iron absorption, tannic acid decreases iron absorption. Tannic acid is commonly found in tea and coffee. It is found in larger amounts in tea. Coffee inhibits the absorption somewhat less than tea.
As previously noted orange juice (vitamin C) greatly enhances absorption.
If iron is a problem or concern, and you enjoy your tea /coffee, you should try drinking it after your meal instead of with it.

[incka]

I best not eat any more beech nuts if I want to get enough iron then (they have massive amounts of tannin in).

From my Pure Sunflower Spread, 10g (the amount for one slice) has half the RDA of B12, and I have maybe 3 or 4 slices a day.

I've started having marmite, I like it, but it's not something I would like to eat a lot of at once. Would some other yeast paste have the B6 and B2 in, such as mushroom pate?

[oceanflower]

I don't understand Marmite. The thought of putting yeast paste on my toast makes me nauseus, although I've never tasted it. Does it have a pleasing flavor, or what? I've seen it in the imported foods section of my grocery store.

[MSREADER]

I best not eat any more beech nuts if I want to get enough iron then (they have massive amounts of tannin in).

From my Pure Sunflower Spread, 10g (the amount for one slice) has half the RDA of B12, and I have maybe 3 or 4 slices a day.

I've started having marmite, I like it, but it's not something I would like to eat a lot of at once. Would some other yeast paste have the B6 and B2 in, such as mushroom pate?

Hi Sean,

Sorry for the lack of information on B6. There is a yeast product, Red Star Nutritional Yeast. You can mix it in with your Sunflower Spread, Mushroom pate, Tahini, etc.
Also if you like hummus, garbanzo beans (chickpeas), are a good source of B6.
I found a couple of "spreadable" recipes :

Date/Raisin Purée

Place some dates or raisins (or both) in a pan, cover with water, simmer for 15-20 minutes until soft. Drain, reserving water. Purée the fruits, adding some cooking water to get the consistency preferred.

Soft Soya "Cheese" Spread

2 oz Soya flour
2¼ oz soft vegetable oil margarine
½-1 teaspoon Marmite
Melt the margarine and stir in the Soya flour and Marmite gradually, trying to avoid lumps. When cold, you have a soft, spreadable mix. All kinds of extra flavours can be added to this base, e.g. herbs, garlic purée, tomato purée, red pepper puree, chopped fruits & nuts, horse radish etc.

Enjoy :good:

Oh, about your beech nuts (I've never had them BTW), just don't eat them with your meals, ;)

[Star_Anise]

I don't understand Marmite. The thought of putting yeast paste on my toast makes me nauseus, although I've never tasted it. Does it have a pleasing flavor, or what? I've seen it in the imported foods section of my grocery store.

I think I may have already mentioned my devotion to Vegemite. I think if you're brought up on it (like a lot of Aussies) you have a better chance of liking it. I don't know any people who started liking it later in life. I remember Terry Pratchett's take on it in one of his novels; that it's so bad you have to keep eating it to reassure yourself that it really is that bad. This is of course an exaggeration, and I would heartily encourage you to at least try it! As the proverb goes, try everything at least once, except incest and folkdancing. Do you really doubt my sanity, that I would eat something awful every day?

On the B12 deficiency thing - my step brother and sisters have the exact opposite problem where they have plenty of B12, and occasionally too much, and I think when it gets bad, they have to have blood taken to lower their levels.


Actually I think one of the main benefits of veganism/vegetarianism, over any inherent dietary advantage, is that it often provides a reason to look at this stuff- you realise you shouldn't be so complacent about it as when you eat "normally".

I'd have to completely agree with you there.

[oceanflower]

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