So you've decided to become vegetarian or vegan are thinking about it. To become vegetarian or vegan can be a challenge on many levels. So in this article I'll answer the 4 most common questions I get ask as a person who live a vegan lifestyle.

What you'll learn about in this article:

• The different kinds of vegetarian
  
• Answers to the 4 most common question I get ask about my vegan lifestyle.
  
  
  1. Where do I get my protein
  2. Where do I get my Iron
  3. Where do I get my calcium
  4. Where do I get my B12

• Vegans: with the most restrictive diet, eating only plant-based foods.
• Lacto-Vegetarian: A vegetarian diet that includes dairy products (milk, butter, yogurt, etc.) but not eggs.
• Ovo-Vegetarian: A vegetarian diet that includes eggs, might or might not include dairy.
• Pescetarian: A non vegetarian who consumes seafood and / or fish as the only animal content in their diet.

1. Where do I get my protein from?
   
   Converting from a typical North American diet to become vegetarian was mostly about shifting my protein sources. Meeting my daily protein intake is not difficult at all.
   
   My main protein sources
   
   • Soy Foods: Unprocessed foods like tempeh, tofu and soy beans
   • Legumes: Lentils, black beans, chick peas etc.
   • Nuts and seeds
   • Whole grains
     
     
   Become vegetarian protein guide
   

   Food Sources	Serving Size	Protein in gram
   Most cooked beans and lentils	1 Cup	15 grams
   Cooked Soybeans	1 Cup	30 grams
   Tempeh	1 Cup	30 grams
   Firm Tofu	1 Cup	40 grams
   Most Nuts	¼ Cup	4 to 9 grams
   Most Seeds	2-3 TBP	8 grams
   Whole Grains on average	1 Cup	6 grams
   Vegetables on average	1 Cup	2 grams
   Fruits on average	1 Cup	1 gram

   
   
   You can uses this formula to find out your daily protein intake.
   An average person (meaning with no extraneous physical challenges) needs approximately 1 gram of protein per kilogram of body weight.
   
   To figure out how many kilograms you weigh in pounds, simply multiply your weight in pounds by .45
   
   If you weigh 150 pounds, you weigh 68 kilograms, 150 x .45=68
   So you would shoot for approximately 68 grams of protein per day
   
   

   But I have to admit that I've never once used this formula.  Nor thousands of other healthy vegans all around the world.
   
   Because it's now becoming a well-known and accepted fact that as long as you eat a well-balanced diet, your protein needs will EASILY be met.

2. Where do I get my iron from?
   
   A study published in the British Journal of Nutrition found that iron levels in vegetarians and vegans in the UK were, on average, higher than those of the general population, showing that it’s possible to get more than enough iron on a vegan diet.
   
   My main iron sources
   
   • Tofu
   • Lentils
   • Spinach
   • Soy
   • Chick peas
   
   Tips: For optimum absorption, eat your iron food with a source of vitamin C. Beans with tomatoes. Fresh spinach with strawberries. Lentils and broccoli etc.
   
   Drinking coffee and tea, particularly with meals, can limit your absorption and should be consumed at least three hours before a meal.
   
   
3. Where do I get my calcium from?
   
   My main sources of calcium
   
   • Spinach
   • Collard greens
   • Kale
   • Broccoli
   • Almonds
     
     
   Tips: If you’re a smoker, you will need to get more calcium, as your absorption and retention levels are lower.
   
   Be sure to shake your soy milk and orange juice before drinking, as the calcium can settle to the bottom.
   
   
4. Where do I get my B12
   
   While vegetarians don't have to worry about B12, it wise for vegan to consider supplementation of B12
   
   My B12 sources include
   
   • Nutritional yeast
   • Miso
   • Spirulina
     
     
   New vegans may have five to ten years worth of storage of B12. However, at some point, those storages will be depleted, and use of fortified foods and supplementation will be necessary
   
   

I focus on eating whole foods which really helps me to completely take the guesswork out of proper vegan nutrition. 

I choose whole foods over anything that's pre-packaged this put me ahead of the game. Most of my time in the grocery store I spent in the produce section and the bulk section.

I avoid MEAT ANALOGUES which are mainly processed soy products. Although these processed soy foods are very common and very appealing, they do have a less desirable side:

They are as processed as any typical North American junk food. These processed soy foods also tend to be high in sodium, fat or sugar, and they can still contain genetically-modified ingredients (unless they're organic), artificial colors, flavors, and preservatives.

By the way, organics are best, whenever possible. Why? Because they provide the organic nutrition you need, meaning grown without pesticides, herbicides, fungicides, or other poisons you don't want in your body.

Conclusion

So if you're are new to been a vegetarian are want to become vegetarian to reap the benefit of the vegetarian lifestyle. You'll need to plan you your diet carefully to ensure you receive your daily nutritional needs.

It is not enough to forego the meat and eat what's left on the plate. You have to give special attention the to 4 most common question vegetarian get ask. They get ask these question for a reason, that is because protein, calcium, vitamin B12, and iron are readily available in animal products.

But for vegetarian, especially those who don't eat eggs or diary products they may be in short supply, making careful meal planning and supplementation essential.

Health Regards,
Anthony Elliott

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