How does a teen stay healthy as a vegetarian?!
I recently became a vegetarian (though by the end I was only eating a few meats and keeping kosher) and I really like it!. I eat a lot of veggies, tofu, sprouts, fruit, soy milk, stuff like that!. But as a teen girl I am worried that I will not get enough protein or iron!. Is there anything else you suggest I do to stay as healthy as possible!? Thanks a ton!!Www@FoodAQ@Com
Answers:
Be sure to take a multivitamin every day!. Because you are still growing it is very important that you are getting enough vitamins!. Be sure to eat legumes, nuts, seeds and/or eggs 2 - 3 times a day to get enough protien, and minerals!. Iron should be in your supplement because you will get less in your diet and as a woman you need to have it!. Eat a variety of leafy green vegetables (vegetarian or not) kale will have vitamins and minerals in it!. If you aren't getting enough leafy greens take some greens plus (or another brand, basically it is a bunch of green food put into a powder or capsule) to be sure that you are getting enough vitamins!.Www@FoodAQ@Com
Iron: Green leafy veggies are great sources of iron!.!.!.even better than meat, actually!. 1oz of spinach has DOUBLE the iron than 1oz of beef!.
Protein: Almost everything you can eat on this planet comes with protein!. Vegetarian sources will be things like milk, eggs, soy (which you're already doing), beans, grains, nuts, avocado, and vegetables!. Unlike what some say, this is not "inferior" protein!. Bodybuilders RELY on eggs and whey (a dairy product) to add more mass, and not only are there plant sources containing all your essential aminos like from animal sources ("complete" proteins), but you can easily get all your essential aminos from a well-rounded diet!.Www@FoodAQ@Com
Protein: Almost everything you can eat on this planet comes with protein!. Vegetarian sources will be things like milk, eggs, soy (which you're already doing), beans, grains, nuts, avocado, and vegetables!. Unlike what some say, this is not "inferior" protein!. Bodybuilders RELY on eggs and whey (a dairy product) to add more mass, and not only are there plant sources containing all your essential aminos like from animal sources ("complete" proteins), but you can easily get all your essential aminos from a well-rounded diet!.Www@FoodAQ@Com
You will be getting enough protein if you eat tofu and pulses (legumes) regularly - you don't say whether you're still eating eggs and dairy!. It's quite hard not to get enough protein!.
You're right - as a teenage girl your iron requirements are higher!. Good plant sources of iron are dried fruits, whole grains including wholemeal bread, nuts, green leafy vegetables, seeds and pulses!. Make sure you include plenty of these in your diet!. Soya flour, parsley, watercress, black molasses and edible seaweeds are also rich in iron!.Www@FoodAQ@Com
You're right - as a teenage girl your iron requirements are higher!. Good plant sources of iron are dried fruits, whole grains including wholemeal bread, nuts, green leafy vegetables, seeds and pulses!. Make sure you include plenty of these in your diet!. Soya flour, parsley, watercress, black molasses and edible seaweeds are also rich in iron!.Www@FoodAQ@Com
Without meat in your diet, you're going without a lot of vitamins and such!. Usually, those can be found in fake meat!.!.!. but!.!.!. here's a list I found!.!.!.
-PROTEIN
Plant proteins should provide for you enough, as long as you make sure your calorie intake is high enough for your energy needs!.
-MORE AMINO ACIDS
If plant proteins simply aren't enough, try eating whole grains, nuts or seeds!.
-IRON
If you're not totally vegan, egg yolk provides iron well!. However, dried beans, dried fruits, and spinach are good sources as well!.
-VITAMIN B 12
This only comes naturally from animals!. It can be found in some fortified (not enriched) breakfast cereals such as Total and some brands of nutritional brewer's yeast, or in supplements!.
-VITAMIN D
You will need a reliable vitamin D source!. If you don't get a lot of sunlight, you'll need a supplement!.
-CALCIUM
Studies have shown that vegetarians absorb and retain more calcium than meat eaters!. Cool, huh!? Calcium can be found in greens such as spinach, kale and broccoli, and some legumes and soybean products!.
-ZINC
Grains, nuts and legumes are good sources!. If you chose to take a supplement, be sure to pick supplements containing no more than 15-18 mg zinc!. Supplements containing 50 mg or more may lower HDL ("good") cholesterol in some people!.
--And some more tips--
Keep your intake of sweets and fatty foods to a minimum!. These foods are low in nutrients and high in calories!.
Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products!.
Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C!.
If you use milk or dairy products, choose fat-free/nonfat and low-fat varieties!.
Eggs are high in cholesterol (213 mg per yolk), so monitor your use of them!. Limit your cholesterol intake to no more than 300 mg per day!.Www@FoodAQ@Com
-PROTEIN
Plant proteins should provide for you enough, as long as you make sure your calorie intake is high enough for your energy needs!.
-MORE AMINO ACIDS
If plant proteins simply aren't enough, try eating whole grains, nuts or seeds!.
-IRON
If you're not totally vegan, egg yolk provides iron well!. However, dried beans, dried fruits, and spinach are good sources as well!.
-VITAMIN B 12
This only comes naturally from animals!. It can be found in some fortified (not enriched) breakfast cereals such as Total and some brands of nutritional brewer's yeast, or in supplements!.
-VITAMIN D
You will need a reliable vitamin D source!. If you don't get a lot of sunlight, you'll need a supplement!.
-CALCIUM
Studies have shown that vegetarians absorb and retain more calcium than meat eaters!. Cool, huh!? Calcium can be found in greens such as spinach, kale and broccoli, and some legumes and soybean products!.
-ZINC
Grains, nuts and legumes are good sources!. If you chose to take a supplement, be sure to pick supplements containing no more than 15-18 mg zinc!. Supplements containing 50 mg or more may lower HDL ("good") cholesterol in some people!.
--And some more tips--
Keep your intake of sweets and fatty foods to a minimum!. These foods are low in nutrients and high in calories!.
Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products!.
Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C!.
If you use milk or dairy products, choose fat-free/nonfat and low-fat varieties!.
Eggs are high in cholesterol (213 mg per yolk), so monitor your use of them!. Limit your cholesterol intake to no more than 300 mg per day!.Www@FoodAQ@Com
UGH
okay listen
im 13 and have been vegetarian for 7 years
i dont go crazy about what i eat like omg im gunna die of malnutrition IT DOESNT HAPPEN!.!.!.im really healthy
humans are designed to be vegetarian so the body takes care of us
JEEZUS youll be fine
eat sum friggin tofu or peanuts thats packed with protein
and leafy green stuff
and fruits
jeez!.!.Www@FoodAQ@Com
okay listen
im 13 and have been vegetarian for 7 years
i dont go crazy about what i eat like omg im gunna die of malnutrition IT DOESNT HAPPEN!.!.!.im really healthy
humans are designed to be vegetarian so the body takes care of us
JEEZUS youll be fine
eat sum friggin tofu or peanuts thats packed with protein
and leafy green stuff
and fruits
jeez!.!.Www@FoodAQ@Com
Get yourself a vegetarian cookbook!. There are a few written just for teens like:
The Teen's Vegetarian Cookbook: Judy Krizmanic
A Teen's Guide to Going Vegetarian: Judy Krizmanic
Get the Vegetarian Starter Kit from -
Physicians Committee for Responsible Medicine
http://www!.pcrm!.org/health/veginfo/vsk/
Vegetarian Nutrition for Teenagers
http://www!.vrg!.org/nutrition/teennutriti!.!.!.Www@FoodAQ@Com
The Teen's Vegetarian Cookbook: Judy Krizmanic
A Teen's Guide to Going Vegetarian: Judy Krizmanic
Get the Vegetarian Starter Kit from -
Physicians Committee for Responsible Medicine
http://www!.pcrm!.org/health/veginfo/vsk/
Vegetarian Nutrition for Teenagers
http://www!.vrg!.org/nutrition/teennutriti!.!.!.Www@FoodAQ@Com
vegetarian iron sources:
http://www!.vegsoc!.org/info/iron!.html
calcium sources (vegetarian)
http://www!.vrg!.org/nutrition/calcium!.htm
Vegetarian diet: How to get the best nutrition
http://www!.mayoclinic!.com/health/vegetar!.!.!.Www@FoodAQ@Com
http://www!.vegsoc!.org/info/iron!.html
calcium sources (vegetarian)
http://www!.vrg!.org/nutrition/calcium!.htm
Vegetarian diet: How to get the best nutrition
http://www!.mayoclinic!.com/health/vegetar!.!.!.Www@FoodAQ@Com
Then eat more protein, such as beans, nuts, and soy products!. And if you're worried about iron, eat lots of green leafy veggies and cabbage!. If you have a balanced diet, you will be more than healthy!.
Not getting enough protein is next to impossible, even if you just eat a small amount each day!. Overeating protein, more than 65g a day, is damaging to your liver and kidneys, so you should be more concerned about that!.
What you do need to make sure you're getting are Omega-3 fatty acids (flax seeds and flax oil, very easy) and vitamin B-12 (nutritional yeast and supplements if you don't want to eat nutritional yeast)!.Www@FoodAQ@Com
Not getting enough protein is next to impossible, even if you just eat a small amount each day!. Overeating protein, more than 65g a day, is damaging to your liver and kidneys, so you should be more concerned about that!.
What you do need to make sure you're getting are Omega-3 fatty acids (flax seeds and flax oil, very easy) and vitamin B-12 (nutritional yeast and supplements if you don't want to eat nutritional yeast)!.Www@FoodAQ@Com
well, buy some iron, calcium and protein vitamins!. although I would recommend become a vegetarian after the age of 18!.Www@FoodAQ@Com
i am 15 and a vegetrian just eat healthy food stay away from fat foods make veggie patties or buy themWww@FoodAQ@Com
Eggs for protein!. Don't know about iron!.!.!.Www@FoodAQ@Com
if your eating sprouts and tofu and drinking soy milk then you got plenty of protiens!.!.!.don't worry!.!.!.Www@FoodAQ@Com
It is important to have some wheat in your diet *if* I'm not mistaken!.Www@FoodAQ@Com