My 14 year old daughter has decide to become a vegetarian..?!
she has a healthy diet? I want to encourage her to stand her beliefs but I also want to make sure she stays healthy..thank you..
Answers: what are some good food sources to purchase to make sure
she has a healthy diet? I want to encourage her to stand her beliefs but I also want to make sure she stays healthy..thank you..
The one thing to remember is that she needs to replace the nutrients she is no longer getting from meat with other food. Major concerns for most people are protein, iron and b12(although they shouldn't be since they are easy to get).
The key to any diet is variety and healthy foods. As long as she is eating many different foods(whole grains, vegetables, fruits, nuts, seeds, etc), there is no need to worry about her not getting the proper nutrition.
Protein
The average person only needs about 50 grams of protein per day. Protein is in everything, just look at the side of boxes. In todays world it is very hard to be protein deficient if you are eating a wide variety.
High protein foods include:
soy milk, tofu, nuts(Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)), seeds, legumes(Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas), grains(Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice), vegetables(Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini), fruits(Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry)
Iron
Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark, leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
B12
Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. She can also get vitamin B-12 from some enriched cereals, and fortified soy products
Good websites
http://www.vrg.org/index.htm
http://www.goveg.com/
http://vegweb.com/
http://allrecipes.com/Recipes/Everyday-C...
http://vegkitchen.com/
http://www.vegsource.com/recipe/
Books
The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina, Brenda Davis
Student's Vegetarian Cookbook, Revised: Quick, Easy, Cheap, and Tasty Vegetarian Recipes
by Carole Raymond
A Teen's Guide to Going Vegetarian
by Judy Krizmanic
Kids Can Cook: Vegetarian Recipes (Paperback)
by Dorothy R. Bates
i hope this helps you, it help me.
http://www.newveg.av.org/
tofu can be really healthy if you mix it right.
peanuts, beans, eggs. Have a lot of protein, and have a lot of grain, and fruits.
you can buy the veggie burgers and boca burger brand patties and chik nuggets and 'sausage' links in the frozen food section at your grocery store. or in the health food section sometimes. Tofu is good if you learn ways to cook it and use it differently. Beans with a lot of protein, nuts. Depending what type of vegetarian she is going to be. Still eating eggs, drinking milk? If not, soy milk etc.
If you like REAL GOOD COOKBOOKS, you could find a copy of:
"The New Laurel's Kitchen: A Handbook for Vegetarian Cookery and Nutrition (Paperback)".
ISBN-10: 089815166X
ISBN-13: 978-0898151664
It is a treasure trove of information that I'm sure you will find interesting. It also has LOTS of great recipes.
My copy is wearing out, and I have loaned it to carnivore friends who find good things in it as well.
I always try to follow the healthy eating pattern as suggested by the healthy eating pyramid (see link).
I always eat plenty of fresh fruit everyday and a mixture of legumes including soyabeans, lentils, kidney beans etc - which are a great source of iron and protein.
It is more economical to buy legumes in packets to cook than canned. I cook in bulk then freeze them for convienience.
cheers
You probably don't have much to worry about if she's still eating eggs and dairy products.
Tofu is an excellent source of protein, and so are the 'meat analogs' that are based on tofu, like soy 'meatballs', Boca burgers, Morningstar burgers/sausages, or Tofurkey sandwich meat. They're a bit pricey, though, so make sure she eats plenty of nuts, peanut butter (or other nut-butters), beans, chickpeas, lentils, or quinoa (a kind of high-protein grain very similar to rice).
Vitamin B-12 can only be gotten from dairy, eggs, meat replacers like veggie burgers, or fortified soy milk. Luckily, she doesn't need to worry immediately about it, because your body stores B-12 for years. Just make sure she's getting a glass of milk every day, or an egg, and she'll be fine.
You can get calcium from tofu, milk, soy milk, or any leafy green veg, like broccoli, spinach, mustard greens, or bok choy.
Make sure she's eating whole grain bread and cereal, and a serving of orange and green veggies each day. That will make sure she's getting her vitamins and minerals. That will keep up her protein.
Here's a copy of the veg food pyramid:
http://www.mamashealth.com/nutrition/ima...
Also, there's a great site for recipes that I use frequently:
http://www.vegweb.com
well there is a lot of soy products. like tofu, soy meat, soy milk, and other stuff. most restaurants have a vegetarian section and most grocery stores sell soy products, including soy meat, which tastes like the actual thing, except for the fact that its better for your conscience. They are also great on protein. also makes she eats foods with omega 3's in them. i think that helps to substitute for fish, you can find this in flax seeds.
umm also make sure that she avoids Skittles, Starburst, Jello, and gummy bears. All of these products contain a substance called gelatin, and this is a blend of cow and horse hooves, fish bones, and pig feet.
also avoid products with glycerin(e) in them. this is either animal fat or vegetable fat, and the only way to determine which one it it, you have to call the company. Glycerin(e) can be found in some soaps, toothpaste (Colgate is vege. friendly), and most gum.
But vegetarians are extremely healthy. we dont lack protein; you would be surprised to discover how many foods, besides meat, contains protein.
You're such a good mom :)
http://www.vrg.org/nutrition/teennutriti...
http://www.keepkidshealthy.com/WELCOME/t...
http://www.pcrm.org/health/veginfo/veg_d...
http://www.chooseveg.com/vegan-food-pyra...
www.goveg.com and www.savvyvegetarian.com
most grocery stores have a great vegetarian section with many products that contain lots of protein and they are alternatives to meat products, such as veggie burgers or soy nuggets. make sure she has a lot of protein (maybe even take a supplement or at least a multivitamin), through things like peanut butter, tofu, and cheese. there are a lot of great vegetarian recipes on goveg.com peta.com or even allrecipes.com. also, i would like to say it is really nice to hear a parent standing behind their child's decision like you are, when i decided to go vegetarian my parents fought me on it for a long time. good for you and good for your daughter!
Good for you for supporting your daughter! So many parents don't. My 13 year old daughter has been vegetarian for years, and she is healthy, fit, and has glowing skin, hair, and nails. I have her vitamin profile checked by her pediatrician every year, and he says he wishes all of his patients were like her. You will want to make sure your daughter gets good sources of protein, in the form of legumes, beans, lentils, pulses, whole grains such as quinoa, millet and flax (flax is also a great source of omega 3 essential fatty acids) She can get calcium, minerals, and iron from green leafy veggies, fruits, brocolli, kale, swiss chard, and herbs. Sea vegetables (dulse, kombu, laver, nori and lavage) are a great source of minerals and B vitamins. Nutritional yeast (not brewers or bakers yeast) has B vitamins as well, including B12. Nutritional yeast makes a nice mock cheese sauce, and can be added to soups, stews, baked goods, etc. With a WELL BALANCED veggie diet, there should be no need for vitamin supplements, which often contain animal derived products and are poorly assimilated by the body. Be sure to learn about hidden sources of animal products, such as gelatine (made from the boiled skin, bones, ligaments and tendons of slaughtered cows and pigs). Gelatine is in many commercial products, such as ice cream, jello, puddings, pop tarts, yogurt, marshmallows, and most processed foods. A good rule of thumb is to avoid ingredients you either can't pronounce, or don't know what they are. Things labeled "natural flavors or colors" are most often animal derived. Many chips have animal flavors (go to doritos.com for their list of animal flavorings) Good luck to your daughter-perhaps you will join her at some point, when you see how much healthier it is to be veggie!
You've got some good answers here already, so I just want to echo the recommendation for "The New Becoming Vegetarian" by Brenda Davis and Vesanto Melina. It's a very thorough volume on vegetarian nutrition, including of course the vegetarian food pyramid. Hopefully you'll be pleasantly surprised at how easy it will be for her to get all her nutritional requirements from a meatless diet. She's a lucky girl to have a supportive mom.
Good for her and also for you!!
Morningstar Farms, Gardenburger, and Boca are some of the vegan/vegetarian brands available at the supermarket in the frozen food section.
The riblets are terrific! Also good are the chicken patty and the black bean burger.
Just make sure she gets enough protein and iron. Most vegetarians have no problem, but make sure she eats beans or nuts once in a way.
When my two daughters were about 11 & 13... I wanted them to start learning to cook and plan a meal.... so we had each person in the house make dinner one night a week..
That meant that each daughter had their night to make dinner & clean up... they really learned to cook and it was a painless way to do it... [someone was always nearby when they were cooking]
They weren't allowed to repeat a meal for a month...
Give you daughter the responsiblity to research what it means to be a vegetarian... find recipes and create meals...
in many areas you can find vegetarian cooking classes.
sounds like you are a really good parent.
[a number of people have suggested a variety of foods that are very good.]
Do not be over concerned just let her have it her way, its a phase in her life that she's going to defy every sensible thing on earth so bear with her and when she comes back all in tears to u (mom) send her very politely to her dad. Understood?? This will work like magic.
There are literally 1000s of recipes and web sites to chose from. Good on you for being supportive of your daughter. Often we see postings from young people where their parents have been closed minded but you are trying to get as much information as possible and that is great.
Vegan wolf www.veganwolf.com is a great resource foe vegans and vegetarians. www.vegsoc.org - vegetarian society uk is another resource that also has tasty recipes. www.youngveggie.org is another great resource. www.vegsoc.org.au - vegetarian society australia is another great resource. www.vnv.org.au is another resource which will help you get information to amke an informed decision. www.betterhealth.vic.gov.au this website is designed for ultimate health when choosing to be a vegetarian. www.vegetarianaction.org.au, www.goveg.com source for great-tasting vegan and vegetarian recipes, information on all aspects of vegan and vegetarian living, www.ivu.org another good sorce. Taste.com.au has great meals. www.syvum.com, www.recipedelights.com, these are some others good luck.
You're a good mom for supporting your daughter. A star for you!
14 year old? Good Christ. Who's running your house anyway? It sure doesn't sound like you are.
one amazing product is called TVP (texturized vegetable protein) it looks like cereal a bit and is made from all sorts of plant proteins. You can throw it in soups or pasta sauce easilly. It will bulk up very much like ground beef in spaghetti sauce. It has little flavour, just a lot of protein. You would be suprised if you substituted it for ground beef in a suace, it's really yummy and easy to use.
nut burgers are good as well, try to avoid premade hotdoga nd burgers that 'taste like meat' most vegetarians don't understand why these products exist. but the ones made from nuts are amazing. they have a unique taste that is nothing like meat.
you can buy special multi vitamin tablets especially for vegetarians and vegans. you can buy them at most chemists. sometimes they are quite big but still it has to replace meat so it's got to have a lot of stuff in it.
this site has some good info: