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I want to start with eliminating dairy from my diet, and then eventually cut out animal fat and protein as well (except for eggs). I have a few concerns because of some dietary restrictions that I have.<br><br>
I do not eat any sugar or flour at all. And I do not mix things or make concoctions (no recipes). Basically I keep things very simple. On my plate I have a grain, veggie, fruit, protein, and a fat.<br><br>
I need some ideas for protein and fat.<br><br>
Right now I use olive oil, or butter as a fat. Sometimes I use nuts as a fat. I heard conconut oil is good, but how do I use that?<br><br>
I eat fat at lunch and dinner. Right now I usually use oil on my salad at lunch, and if I dont eat a salad then I eat nuts for my fat. And for dinner I put butter on my rice. What would I use on my rice if I dont use butter?<br><br>
Also, I have to ask about calcium. I think I will need a supplement. I eat a TON of veggies everyday. A pound and a half a day actually and I have been for almost a year now. So I know Im getting a lot of calcium that way, but still Im a little nervous. I looked at a chart listing calcium contents in the different veggies and even with eating a lot I still dont think Im getting enough. I dont want to drink calcium fortifed oj everyday. What supplement would be a good one to get? Is there a certain brand that would be better?<br><br>
Also, besides calcium, is there any other nutrient or vitamin I need to be aware of? I hear about vit b 12 being an issue, and iron.<br><br>
Oh, and one more.. whats the deal with soy? Some people say its great, others (like my sister) say its awful stuff and avoid it at all costs.<br><br>
I realize thats a lot of questions, but any help and guidance would be greatly appreciated!
 

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You asked a lot of questions, I only have time for one right now, but I'll be back! B12: you'll still be eating eggs, so you'll get B12 that way. I would also recommend adding Red Star nutritional yeast to your diet. There are lots of ways to incorporate it. I like to just sprinkle it on top of things like beans.
 

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If you're eating mostly whole foods, then you'll get enough protein. You don't have to have a certain food strictly for protein at every meal. Whole grains, vegetables, beans, nuts...all of these foods will provide you with plenty of protein. You also don't have to worry about getting enough fat when you're eating this way, but other sources of fat include olives, avocados, nut butters, and seeds.<br><br>
Instead of butter, I season my rice with tamari, garlic and pepper. You could also saute some onions and garlic in a little olive oil and cook the rice with that if you want a little fat in it.<br><br>
The issue of calcium is controversial, but I believe that the less animal products we consume the less calcium we need. There's a lot of information available on the effect animal protein has on calcium in the body, but I don't have time to find links for you right now.<br><br>
As for soy, I try to avoid "isolated soy protein" but I do occasionally eat tofu or tempeh and use soy milk for cooking and a little in my coffee.
 

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I should have explained this in my original post- I have some food issues so I Ive been working with a program and now Im doing so much better. But I have to be really careful with my food. That is why this change is a little nerve wracking for me. Staying on the program comes first to me and so Im hoping I can cut out meat and dairy products while sticking to my program. On the program that Ive been following over the last year there are a few guidelines I have to follow. One of them is that I weigh my food according to food groups. This is what it looks like:<br><br>
B-<br>
4 oz potato or cooked grain(oatmeal), or 1 oz dry grain, or 2 corn tortillas, or 2 rice cakes<br>
6 oz fruit, or 8 oz juice<br>
4 oz protein, or 2 eggs, or 8 oz milk<br><br>
L-<br>
4 oz protein, or 2 eggs, or 8 oz milk<br>
6 oz fruit, or 8 oz juice<br>
1/2 oz fat, or 1 oz nuts,<br>
12 oz veggie<br><br>
D-<br>
4 oz protein, or 2 eggs, or 8 oz milk<br>
4 oz cooked grain or potato, or 1 oz dry grain, or 2 rice cakes, or 2 corn tortillas<br>
1/2 oz fat, or 1 oz nuts<br>
12 oz veggie<br><br>
The other major guideline is no sugar, and no flour. That means no honey, cane juice, mollasses, etc. I can use artifical sweeteners although I dont think I want to since I never have before. No flour includes any whole wheat flours, corn meal, etc.<br><br>
So, I guess when Im asking about protein, and dairy Im wondering if I can go dairy free, and also cut out animal proteins and fat, and still stick to my program, and be healthy doing it. If so, I need some ideas.
 

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<div>Originally Posted by <strong>saigelily</strong> <a href="/community/forum/post/10323110"><img alt="View Post" class="inlineimg" src="/community/img/forum/go_quote.gif" style="border:0px solid;"></a></div>
<div style="font-style:italic;">So, I guess when Im asking about protein, and dairy Im wondering if I can go dairy free, and also cut out animal proteins and fat, and still stick to my program, and be healthy doing it. If so, I need some ideas.</div>
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Well, you can get plenty of protein in the form of tofu, tempeh, beans, lentils, split peas, etc. Some things like quinoa are pretty high in protein - I'm not sure how that would work with your program. Perhaps, there is someone you could ask about specific foods? Say for your dinner example - 4 oz of tofu and 12 oz of veggies - stir fried with 1/2 of fat served over 4 oz of brown rice. Is that the kind of example you're looking for?
 

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Maybe it would help to see a sample menu for a day:<br><br>
B-<br>
4 oz oatmeal<br>
6 oz banana<br>
2 eggs<br><br>
L-<br>
4 oz Temphe (Saute'd in 1/2 oz olive oil)<br>
8 oz juice<br>
1/2 oz fat (Olive oil)<br>
12 oz steamed asparagus<br><br>
D-<br>
4 oz black beans<br>
2 corn tortillas<br>
1/2 oz avodacdo<br>
12 oz steamed squash<br><br>
Does that help at all?<br><br>
Oatmeal has tons of iron, green leafy veggies has lots of calcium, and so do almonds. I don't think soy is bad, as long as it is organic, and you can get it fortified with calcium, and unsweetened.
 

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Discussion Starter #7
Yes! Thank you so much! I need some examples I guess. I would love some more! This will be incredibly helpful to me, I really appreciate it!<br><br>
Im a bit embarassed since I dont even know what tempeh is though<img alt="" class="inlineimg" src="http://www.mothering.com/discussions/images/smilies/redface.gif" style="border:0px solid;" title="Embarrassment">. Im guessing tofu? Im going to go look it up.<br><br>
I dont really need help with breakfast ideas. I usually have oatmeal, banana, and eggs. Or rice, eggs, and juice. I guess Im just lost on the fat and protein.
 

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I can't imagine having to "try" to add fat into my diet. There is plenty naturally occurring (nuts, avocado, olives etc.) and in cooking oils and salad dressings. Most people eat far too much fat. And if you are eating dairy/eggs there's tons of fat there.<br><br>
Why are you worried about adding fats to your diet?<br><br>
I'd love if there was less in mine.
 

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Discussion Starter #9
ok, i looked up tempeh. i will buy some in the morning and try it! im so excited.<br><br>
jadzia- im trying to cut out dairy from my diet. and i have to add 1/2 oz of fat to my lunch and dinner because im on a special program where i weigh my food.
 

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Can you have stuff mixed together like a stir-fry and/or mix the 12oz of veggies like 6 oz squash and 6 oz carrots?
 

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LizzyQ- yes i can have stuff mixed together, if I weigh all the catagories seperate. for instance, I would weigh a bunch of different veggies together until it made 12 oz. Then I would weigh 1/2 oz oil. Then I could mix them all together and cook them. Does that make sense?<br><br>
It looks like tempeh is usually cooked with a lot of oil. I will have to find other ways to cook it because 1/2 oz of oil is not that much. Its probably equivalent to a tsp. maybe a tbsp. But I dont have to weigh soy sauce, vinegar, hot sauce, mustard, or any spices.. so maybe I can use some of those things to season it.<br><br>
So, for protein I guess I can have the tempeh, or beans. And for fat I can have oils, or nuts, or avacado. Im okay with the fats, there is enough choices. I just wish I had more choices of protein. But Im sure there is a ton of different kinds of beans to try.<br><br>
Thank you so much!
 

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For tempeh you could probably roast it instead of fry it. Just brush with the oil and put it in the oven. You can also bake tofu instead of fry it. Have you ever tried seitan? It's a wheat-meat. It's a protein, but also a carb, so i don't know if that will work.<br><br>
There are LOTS of beans.. you could do chickpeas, black beans, black eyed peas, kidney beans, split peas, lots of different ones to suit your needs. One of my favorite dishes is black eyed peas on quinoa with braggs (soy sauce) on top. You can mix lots of veggies into the beans like onion, peppers, squash, etc.. or put them on the side. I like it with collard greens or spinach on the side.
 
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