What should a vegitarian eat (carbs, calories, sugar) a day???!

What should a vegitarian eat (carbs, calories, sugar) a day???

I am a vegitaian. I have been one since I was 4 years old. I have been noticing that there is less food I can eat. I have been eating a lot of carbs, sugar, and calories. How many should a vegitarian eat a day! THANKS SO MUCH

You are probably having more than enough carbs already. Aim for low-GI carbs (whole grains, wholemeal flour, brown rice) rather than refined processed carbs such as white flour and potatoes. Calorie intake should be the same regardless of source, it depends on whether you are trying to lose weight or not. The area that vegetarians have to watch most is sufficient protein intake. If you are lacto-ovo (you eat dairy products and eggs) you are probably fine, but watch saturated fat intake from cheese. Some vegetarians avoid cheese because it is usually made using rennet from calves' stomachs. It is wiser to get most of your protein from legumes and pulses such as beans, lentils, chick peas, as well as soy products such as tofu. If you are vegan another issue is calcium intake, be sure to eat lots of nuts and seeds, especially sesame and almonds, and dark veg. Sugar is not nutritious for anyone, vegetarian or otherwise, you can satisfy a sweet tooth with fresh ripe fruit and a little honey (unless you are vegan).
I've used these sites in the past
http://www.vegsoc.org/
http://www.vegsource.com/
http://www.pcrm.org/
I've just googled and here are some that look interesting, but I haven't looked at them in great detail so can't vouch for them
http://www.vegetarian-nutrition.info/...
http://www.llu.edu/llu/nutrition/veg.htm...
http://www.vrg.org/
http://www.vegetarian.org.uk/factsheets/...