Protein, Calcium, B12 and Iron: The Healthy Vegetarian Resource Thread

[Lord Snot]

Most of us never spare a thought for our protein, vitamin or mineral intake until we become veg*n. "But where do you get your protein?!" is something most of us have heard.

This is where we can share articles, web pages, programs and other resources that help us make sure we're reaching our nutritional requirements.

One thing I do every now and then is use www.thedailyplate.com to track my food intake over several days. The site tells you exactly how many grams of protein, carbohydrate and fat you're eating on an average day, so you can put your mind at rest. www.fitday.com is also popular, and I believe it gives you info on your vitamin and mineral intake too - hopefully another poster can confirm/refute that?

If anybody has good information about vegetarian sources of vitamins and minerals, please post them. It would also be useful to have articles which explain how much protein we really need, and why the RDA is probably too high. I can edit my post as we go along and collate the most useful links here.

 

[Pickle Juice]

Question: Do we want to continue to use "veg*n"? it's almost exclusively a VBism. As a vegan, I do not feel left out if the word "vegetarian" is used as a reference in this context. We could also just go with "veggie" as an abbreviation of either vegan or vegetarian.

It just reminds me of VB, and I think it will confuse newbies.

 

[Blobbenstein]

I have often thought the use of the term 'veg*n' makes it difficult to talk about vegetarian/vegan stuff in the real world. I too have thought the word 'veggie' would be better, as you can actually say that.

 

[Lord Snot]

I think saying vegetarian excludes vegans (even if not you personally) and vegan excludes vegetarians. I would be happy to use another all-encompassing term if it won't alienate newbies of one or the other. Veggie to me is only 'vegetarian' and doesn't include vegan.

I've started a thread elsewhere because this isn't the right thread for the discussion: http://forum.veggieviews.com/threads/using-the-term-veg-n.642/

 

[silva]

How about veg'n?
It is after all, a contraction that includes both.
As far as using "vegetarian" to include both, I disagree. That has become a word that seems to imply ovo/lacto to most (at least most Americans).
Besides, the ' is easier to find than the *, at least on my keyboard, and certainly easier than vegetarian.

 

[silva]

I have often thought the use of the term 'veg*n' makes it difficult to talk about vegetarian/vegan stuff in the real world. I too have thought the word 'veggie' would be better, as you can actually say that.

I've never tried to say veg*n in the real world!

 

[Second Summer]

http://nutritiondata.self.com has quite detailed nutrition data on a lot of foods. For example, it has the protein quality (i.e. amino acid profile) for many foods. This can be helpful when discussing protein with the ignorant masses.

 

[apple]

It would be cool to have the basic information about these points: protein, calcium, B12 (including necessity of substitution for vegans!), and iron
summarized in the wiki and/or as a special part here. These are really important informations for starters and should be easily found. Questions and so on could then be discussed in this thread.

 

[Scorpius]

From the Vegetarian Resource Group, info about CALCIUM in a vegan diet (includes a table of the amount of calcium in selected vegan foods) : http://www.vrg.org/nutrition/calcium.htm

PROTEIN in a vegan diet (also has a table of a daily sample menu w/ the amount of protein in each item) : http://www.vrg.org/nutrition/protein.htm

B12 in a vegan diet: http://www.vrg.org/nutrition/b12.htm

. . . and Iron! With more tables of the amount of iron found in specific foods: http://www.vrg.org/nutrition/iron.htm

 

[apple]

@Scorpius Thanks a lot for these links!
I thought more about a summary here on VV. Something sticky with the basics and some helpful links.

Edit: @Scorpius I bookmarked this.

 

[RabbitLuvr]

Thanks for the links, Scorp! My hemoglobin was down last time I had bloodwork done and the nurse disapproved. I've been eating a lot of beans and spinach, it will be good to add in some variety.

 

[Scorpius]

Thank the Vegetarian Resource Group!

 

[sallyomally]

This looks good. Very easy to follow and informative.

http://www.vegparadise.com/calcium.html

 

[apple]

Hihi, reading into your link, sallyomally, I just decided to have a Green-Ratatouille-Quiche with a nice green salad this weekend. Thanks for that!

 

[sallyomally]

Hihi, reading into your link, sallyomally, I just decided to have a Green-Ratatouille-Quiche with a nice green salad this weekend. Thanks for that!

Yummy! Yes, they have nice recipes as well!