How to make sure you get all your nutrients in a Vegan diet?

hi,I've followed a vegan diet from 2/04 to September when I added fish for a few months,but have since gone back to a vegan diet.The problem was I wasn't getting some of my nutrients, and I was running low on a number of them.I personally didn't really want to add the fish, but I did it because that's what the doctors suggested, but I get nauseous when I eat the fish and I want to back to the vegan diet, and I want to make sure I get all my nutrients. I've always eaten a near vegan diet, and went to a vegan diet in 2004.For me it's more for health reasons.I don't see meat-eating as being very healthy. BUt I'm not sure about fish. I'm not seeking to get into the issue of whether it is wrong to eat meat on this question, I'm just dealing with the nutrients here. I will open up another question about the other issue. My protein and various vitamins have tested low several times before I added the fish. I've probably already done the basics.How to make sure you get all your nutrients in a Vegan diet?
Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day





Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption



Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)



Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods



Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil



Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals



Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.



Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow鈥檚 milk and most brands of soy milk today.



Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies



Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.How to make sure you get all your nutrients in a Vegan diet?
Your doctor has no clue. In fact, doctors in general have no clue. That's because, out of 4 years of medical school, they 1 hour, yes, HOUR of nutrition science.



If you do this right you'll have no problems. You may not have done this quite right. I'm giving you some book titles that will help, and a link that will show you that anyone, no matter who they are or their level of activity, can be perfectly healthy while being vegan.



You can and should also ask for a referral to a registered dietitian. In fact, you should advise your doctor that any time s/he says someone needs a dietary change, they should automatically get that referral.
well there are many other supplements you can take in today's world. Ask a pharmacist or your doctor if you can take another mineral supplement instead...and if you don't drink milk...there is always soy milk...you should eat a lot more vegetables and fruits. Eat more whole-wheat than the other wheat...it will help. Feel better...How to make sure you get all your nutrients in a Vegan diet?
have enough B12 which cna be found in spinach, or broccoli to make up for the meat yuo dont eat, and make sure you also have calcium and vitamins to also mak up for it
When I first became a vegetarian and was clueless I saw a nutritionist. I think you should read this book and try to educate yourself on the vegan diet. This is a good book to read:

http://www.amazon.com/Becoming-Vegan-Com鈥?/a>How to make sure you get all your nutrients in a Vegan diet?
Are you taking a multi-vitamin along with your diet? Maybe you just need certain vitamin pills.