as vegans i know have told me, you have to carefully eat the right combinations to get it all in.
since you're eating milk, cheese, and yogurt you probably don't have a problem re: essential proteins, but you may have a problem re: essential fats since you are not eating fish. oneof the problems with our current diet is too much omega 6 and the need to balance with more omega 3.
yes, the vegan are all going to tell me that they just eat spinach etc. right. except you have to eat loads of spinach which isn't bioavailable and thus you have to eat a ton to get the right amount of B. blah blah blah.
And, my point would be, of course, even if you ate all the fresh spinach you needed, it would cost more to buy loads of fresh spinach than the meat you'd buy to get you fat, protein, and B in.
e.g., 8 oz of mixed meats and fish per day at costs an average of 2.99/lb around here, $10.50
a bag of spinach a day just for your B vitamins, at 2.49/bag, 17.50. You still have to get your amino acids and fatty acids in. S, you eat 5 cups of Kale every day, then it's about $10. Again, still have fufilled your requirement for aminos and fattys.
At 04:14 PM 5/24/2006, ravi wrote:
>At around 24/5/06 3:40 pm, info at pulpculture.org wrote:
> > Out of curiosity, how much does it cost a vegan -- on average so that
> > one isn't eating the same thing daily -- to get the correct protein
> > requirements so you don't suffer vitamin deficiencies and get in all
> > your require amino acids and fatty acids. (That's without taking pills)
> >
> > what's a sample of a three day menu?
> >
>
>I am not vegan, but interestingly outside of milk and cheese (consumed
>directly mostly, and in fairly small quantities), yoghurt is the only
>animal product I knowingly eat. Let us call me a "ovo-lacto-vegetarian"
>(since eggs go into a whole host of things that are difficult to keep
>track of).
>
>My grocery bill for meals (I eat out once or twice a month, which I am
>not including) comes to about $200-$300/month for two. It can easily be
>reduced by 25-50% without losing much.
>
>Menus are probably going to be meaningless to provide, since 50% of them
>will be Indian food that most (almost all) on this list will have no
>clue about (probably including the guy who wanted to pull out a South
>Indian cookbook while dismissing Singer).
>
>We do not consciously allot/choose foods to meet protein or other
>requirement. Never have. Nonetheless, I have a fairly clean medical
>history/status.
>
>Proteins come from lentils, beans. Vitamins from vegetables and fruits.
>Carbs from breads. Fat is probably the tricky part?
>
>Some potential menu options:
>
>- Pasta with vegetables and marinara or pesto
>- Salad (lettuce, olives, beans) with bread
>- Roti (bread) with Alu Palak (potatoes, spinach)
>- Vegetable pulao (rice)
>- Rice with beans and cauliflower curry
>- Dosas (crepes) with brinjal (egg plant) sambhar
>- Pita bread and hummus
>- (Black and Kidney) Beans, Peppers and rice
>- Coconut milk Thai red curry with rice
>- Tofu hot dogs
>- Lentil soup with grilled peppers and lettuce on sourdough bread
>- Moussaka
>- Vegetarian sushi (cucumber, avocado, carrots, ...)
>- Ground peppercorn black bean burger from Chilis (~ $6)
>- Sichuan eggplant or broccoli with rice
>
>Hmm... that's probably 0.1% of the range of food I eat. ;-)
>
> --ravi
>
>--
>Support something better than yourself: ;-)
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