How do I make sure my daughter gets enough of everything she needs as far as vitamins and things?!
My 10 year old has decided she wants to become a vegetarian!. If she sticks to it, I need to know how to make sure she's getting enough protein, vitamins, etc!. She's already a bit underweight for her height and age!. Thanks!Www@FoodAQ@Com
Answers:
Protein is not really an issue!. Most of the western world actually consumes much more protein than is necessary!. As long as she is eating a good variety of vegetables, whole grains, and legumes, she should be fine!. I would recommend visiting a doctor though just to check her blood for iron!. Growing girls often have a higher risk for iron-deficiency, whether they're vegetarian or not!. I went veg when I was 15, but I was diagnosed as anemic about three years prior!. (I'm 31 now, and completely healthy as a vegan!.) I think it's great that you're supporting her decision, and I also agree that it would be really cool if you adopted a similar diet!. If you're not keen on going completely veg, at least cutting out a good portion of the meat you consume would make it a little easier on her, as well as yourself, since you wouldn't have to cook two separate meals!. You'll also love the health benefits!. :) I would try to stay away from veggie burgers & other faux meats & convenience foods like that!. They're usually not very healthy, and are very expensive in comparison to buying whole foods & cooking them yourself!. Seitan & tofu are my personal favorite "meat alternatives"!. You can find lots of good recipes here: http://www!.vegweb!.com , and a simple search for "vegetarian recipes" in any search engine will give you tons of options!.
There are at least a few books out there geared toward veg'an teens and/or parents of veg'ans!. A simple Amazon search will give you some titles!.
also, I'm not a parent, but I love this blog: http://veganlunchbox!.blogspot!.com/ It's mostly about the lunches this vegan mom prepares for her kid, but there are some other things too!. You might find it helpful or interesting!. http://vegandad!.blogspot!.com/ is another good one for parents!. http://www!.vegfamily!.com/ is another good resource!.
If she eventually decides she wants to become vegan, you'll want to make sure she's taking a good vegan B-12 or B complex supplement!. B-12 is the only thing that you cannot get a good source of from a vegan diet (other than fortified foods such as soymilk & cereals)!. Many years ago, you could get B-12 from veggies & fruits, but since we wash our food so thoroughly now with worries about pesticides & such, meat & other animal foods (because they're laden with bacteria) are the only good sources of B-12!.Www@FoodAQ@Com
There are at least a few books out there geared toward veg'an teens and/or parents of veg'ans!. A simple Amazon search will give you some titles!.
also, I'm not a parent, but I love this blog: http://veganlunchbox!.blogspot!.com/ It's mostly about the lunches this vegan mom prepares for her kid, but there are some other things too!. You might find it helpful or interesting!. http://vegandad!.blogspot!.com/ is another good one for parents!. http://www!.vegfamily!.com/ is another good resource!.
If she eventually decides she wants to become vegan, you'll want to make sure she's taking a good vegan B-12 or B complex supplement!. B-12 is the only thing that you cannot get a good source of from a vegan diet (other than fortified foods such as soymilk & cereals)!. Many years ago, you could get B-12 from veggies & fruits, but since we wash our food so thoroughly now with worries about pesticides & such, meat & other animal foods (because they're laden with bacteria) are the only good sources of B-12!.Www@FoodAQ@Com
It's really nice how supportive you are for your daughter :)!.
It's important to eat:
1) Beans, nuts, seeds and peas!. This is from where she will get most of her proteins!. If you're concerned about her ebing underweight, almonds and nuts are great, as they contain some fat, but the good kind of fat, and they're VERY healthy!. Nuts can be eaten as snacks, seeds are great with the cereals for breakfast, and beans and peas can be mixed into most dishes!.
2) Fruits and vegetables!. Of all kinds!.
3) Grains!.
4) To make sure that she gets all the vitamins and minerals she needs, she could take some tablets!. Iron and B-vitamins are the ones I'd recommend, or there are some enriched products from where she can get especially some of the B-vitamins!.
For more information, I would also recommend you to read a book on nutrition!.
I myself became a vegetarian at the age of 10, and I haven't had problems with my diet (now vegan and 22 years old)!. As long as she eats a varied diet, I'm sure she will stay happy and healthy!Www@FoodAQ@Com
It's important to eat:
1) Beans, nuts, seeds and peas!. This is from where she will get most of her proteins!. If you're concerned about her ebing underweight, almonds and nuts are great, as they contain some fat, but the good kind of fat, and they're VERY healthy!. Nuts can be eaten as snacks, seeds are great with the cereals for breakfast, and beans and peas can be mixed into most dishes!.
2) Fruits and vegetables!. Of all kinds!.
3) Grains!.
4) To make sure that she gets all the vitamins and minerals she needs, she could take some tablets!. Iron and B-vitamins are the ones I'd recommend, or there are some enriched products from where she can get especially some of the B-vitamins!.
For more information, I would also recommend you to read a book on nutrition!.
I myself became a vegetarian at the age of 10, and I haven't had problems with my diet (now vegan and 22 years old)!. As long as she eats a varied diet, I'm sure she will stay happy and healthy!Www@FoodAQ@Com
It's a good thing you're supporting her in this decision!. I've been a veggie all my life, but sadly, I did it wrong and I am unhealthy for it- I'm anemic (my blood is very thin)!.
The most important thing that a vegetarian does not get is iron, and iron helps keep your red blood cell count up (among other things)!. I'm anemic from 22 years of vegetarianism with no supplements whatsoever, and therefore I got almost no iron in my diet!.
If I were you, I would find a good children's vitamin supplement with a good amount of iron in it and make sure she takes that daily once she settles into her new diet!. If she is getting her vitamins and especially her iron, she should be alright!.Www@FoodAQ@Com
The most important thing that a vegetarian does not get is iron, and iron helps keep your red blood cell count up (among other things)!. I'm anemic from 22 years of vegetarianism with no supplements whatsoever, and therefore I got almost no iron in my diet!.
If I were you, I would find a good children's vitamin supplement with a good amount of iron in it and make sure she takes that daily once she settles into her new diet!. If she is getting her vitamins and especially her iron, she should be alright!.Www@FoodAQ@Com
Pick up a copy of Vegetarian Times!. It has lots of tips for raising healthy veggie kids!. I also suggest that you adopt a similar diet!. Talk to her doctor before you make any big changes, especially if she's already underweight!. The main amino acid she may need replacing is L-lysine, so she may need a supplement for that!. She probably will get plenty of protein!. Just make sure her diet is balanced, and try to keep her as an ovo-lacto vegetarian at least to start!. She will probably do better if she slowly changes her diet, rather than going cold turkey ;)Www@FoodAQ@Com
Hi there, I'm really glad to hear that you're being supportive of your daughter's decision!.
There's no reason for her to lose any weight with a balanced vegetarian diet, and there's nothing in meat that can't be obtained elsewhere!.
Most vegetarians and vegans get a lot more vitamins than meat-eaters, they tend to eat much more fruit and fresh vegetables!.
This website is good reading, it covers just about everything:
http://www!.vegansociety!.com/food/nutriti!.!.!.
Perhaps you could even do it with her!? That would really give her some support, and improve your health and of course it is kind to the animals!. Just a thought!
Hope that helps,
TimWww@FoodAQ@Com
There's no reason for her to lose any weight with a balanced vegetarian diet, and there's nothing in meat that can't be obtained elsewhere!.
Most vegetarians and vegans get a lot more vitamins than meat-eaters, they tend to eat much more fruit and fresh vegetables!.
This website is good reading, it covers just about everything:
http://www!.vegansociety!.com/food/nutriti!.!.!.
Perhaps you could even do it with her!? That would really give her some support, and improve your health and of course it is kind to the animals!. Just a thought!
Hope that helps,
TimWww@FoodAQ@Com
1st you should take her to a doctor to determine and recommend she can even became a vegetarian!. If so he will give you guide line to follow to become one!.!.It is very dangerous to just switch some one into vegerarain please follow Dr!. guide line I had a sister that became very ill trying to do it on her own!.!. good luck
look herehttp://kidshealth!.org/teen/food_fitness/!.!.!.
Www@FoodAQ@Com
look herehttp://kidshealth!.org/teen/food_fitness/!.!.!.
Www@FoodAQ@Com
read: Ok, so now you're a vegetarian
by: Lauren Butts
i went to high school with this cool lady several many years ago!. she researched how to make healthy snacks and meals that are completely veggie and cover all your bases!. not sure if she went to law school or not, shes really smart!. and it was written when we were teenagers, so it fits a teenage diet!. Www@FoodAQ@Com
by: Lauren Butts
i went to high school with this cool lady several many years ago!. she researched how to make healthy snacks and meals that are completely veggie and cover all your bases!. not sure if she went to law school or not, shes really smart!. and it was written when we were teenagers, so it fits a teenage diet!. Www@FoodAQ@Com
Vitamins and such are easily attainable with fruits and vegetables!. It's the proteins you gotta watch out for since Meat is the big source for it!. A great substitute for those would be Tofu or any types of Nuts!.Www@FoodAQ@Com
Search for balanced diet information for her age from internet!. And make vegetables and dishes for her!. also fruits consist good amount of every vitamins and minerals!.Www@FoodAQ@Com
see a nutritionistWww@FoodAQ@Com
Vegetarianism for a 10-year-old is fraught with risks!. Maybe she will be well nourished and maybe, in spite of her and your best efforts, she will suffer from some deficiency!.
The biggest issues are anemia (not enough iron, or not enough readily absorbable iron) and calcium deficiency (which may not even show up till she develops osteoporosis in late middle age!.) But there are other issues: adequate quality protein with all necessary amino acids; adequate calories (especially since she's already underweight); adequate B vitamins; and other more subtle ones!.
A diet including dairy products and eggs will help, but there is no completely adequate substitute for meat or fish when it comes to quality protein and absorbable iron!.Www@FoodAQ@Com
The biggest issues are anemia (not enough iron, or not enough readily absorbable iron) and calcium deficiency (which may not even show up till she develops osteoporosis in late middle age!.) But there are other issues: adequate quality protein with all necessary amino acids; adequate calories (especially since she's already underweight); adequate B vitamins; and other more subtle ones!.
A diet including dairy products and eggs will help, but there is no completely adequate substitute for meat or fish when it comes to quality protein and absorbable iron!.Www@FoodAQ@Com