Vegetarian Daily Diet

Good Vegetarian Diet For a 14-Year Old?

I'm a 14-year old girl, 90 pounds, 5'3'', and I really really really wanna become a vegetarian. But I need to make up for the protein somehow so is there like a website that tells you what all a 14-year old girl would need in her daily diet that doesn't involve meat to be healthy?

Public Comments

1. http://vegetariannutrition.net/index.php
2. You will have to be a master of eggs and beans. I love both. I am a semi vegetarian (eat less meat, we dont have a club or title) and this is one to the things I do. Lentils are key too as are whole grains for your starches (barley, brown rice, oats, quinoa). Soy products as well. the firm tofu is good fried with soy sauce. If you look at the traditional peasant food for most of the world, it is easy to go vegetarian and eat well. Learn to master Indian food, and mediterranean food. Please try and stay away form processed imitation things. You just cant fake bacon without doing something... evil (I think voodoo is involved).
3. Protein is easy to get as a vegetarian. Vegetarian sources of protein include: * Amaranth* * Cereals and grains - buckwheat*, rye, corn, rice, pasta... * Leafy green vegetables, including spinach * Legumes - beans, lentils, peas, peanuts * Nutritional yeast* * Nuts - almonds, walnuts, cashews... * Quinoa* * Seaweed - spirulina*, kelp ... * Seeds - hemp*, sesame, sunflower... * Soy* products - tofu, tempeh, soy milk... * Vegetables - Brussel sprouts, potatoes, yuca http://www.theveggietable.com/articles/protein.html
4. These are for vegetarians, not vegans btw. Hope it helps :D Eggs. Egg protein is commonly referred to as a "perfect protein" as it contains all the essential amino acids. There's a reason Rocky drank them during training; they contribute greatly to muscle recovery. One egg contains 6 grams of protein, with only 80 calories and 5 grams of fat. It also contains over 200 milligrams of dietary cholesterol, which is high, but dietary cholesterol isn't the same thing as blood cholesterol. In fact, some eggs are now produced with high levels of omega-3s (achieved by adding fatty-acid-rich seeds to the hens' diets), which can actually aid in the lowering of blood cholesterol levels. Dairy. One cup of 2 percent milk contains 8 grams of protein, only 5 grams of fat (3 of which are saturated), and about 120 calories. Switch to skim milk and you get just as much protein, no fat, and 30 percent fewer calories. An ounce of Swiss cheese also has 8 grams of protein but also 8 grams of fat (with 5 grams saturated) and a little over 100 calories. Nonfat yogurt may be your best option with 14 grams of protein and only 137 calories for a cup, or cottage cheese, which boasts 28 grams of protein in one cup. Many dairy products still have the same saturated-fat issues as meat and not all people can tolerate dairy well; some are even allergic or lactose-intolerant. Legumes. If you read my article on fiber a couple of weeks ago (see "8 Fantastic Fibrous Foods" in Related Articles below), you already know some of the great health benefits of legumes. Not only are they high in fiber, they're high in protein, too. A cup of chickpeas has about 17 grams of protein, a cup of lentils has about 16 grams of protein, and a tablespoon of peanut butter has about 4 grams of protein. Some people blame beans for intestinal distress. It actually isn't the fiber in the beans that causes gas but a sugar that requires an enzyme to be digested, which humans lack. When soaking beans, add a pinch of baking soda to the water. It will help leach out the sugar from the beans, making you less gassy after eating them. Also, to avoid the sugar, don't cook the beans in their soaking water. Aside from that, if you weren't much of a bean eater before, add them into your diet slowly to give your system time to get used to them. Grains. Usually, we think of grains as carbs, but when we're talking whole grains, they actually have a fair amount of protein. A cup of barley, for example, contains almost 20 grams of protein. A cup of buckwheat flour contains 15 grams of protein. A cup of couscous (dry) contains 22 grams of protein. A cup of oats for oatmeal provides you with 13 grams of protein. If you always choose whole-grain varieties of your favorite grains, you'll also get most of your recommended daily allowance (RDA) of fiber as well. But carb-watchers should beware; whole grains are the "carbiest" of the protein sources available. Nuts and seeds. The mighty almond, which also has the most fiber per ounce of any of the common nuts, also has the most protein—6 grams per ounce. But almonds also have 16 grams of fat per ounce; however, only one gram of that fat is the unhealthy saturated kind. Pumpkin seeds, or pepitas, have 7 grams of protein per ounce (about 140 seeds) with 13 grams of fat (2 grams saturated). Other seeds, like sunflower and flax, are also good, with about 5 grams of protein per ounce. Seitan. Seitan is a meat substitute made from processed wheat gluten. Popular for centuries in Asia, it has gained in popularity in America in the past few decades but is still largely only available in health-food markets. It's not very flavorful, which makes it an ideal ingredient for replacing meat in any dish—it will assume the flavor of the sauce or spices you use. Many Asian dishes use it as mock pork, chicken, or beef. Just three ounces of setian contain 20 grams of protein, almost twice as much steak, and only 2 grams of fat and 130 calories. Try it in a stir-fry—you might fool your family! Quorn. Quorn is a fungus-based protein source that has only been available for about 25 years or so. It is processed into different forms and flavors, like hot dogs, burgers, and faux chicken nuggets. Three ounces of Quorn, depending on how it's prepared, can have 10 to 16 grams of protein, and low fat and calorie contents. Like seitan and other meat substitutes, the sodium content bears keeping an eye on; it's usually the go-to ingredient when disguising the origin of a meat substitute. Also, there have been some reports of people with allergic reactions to Quorn, so it may be worth checking with your doctor to see if you're susceptible. Nutritional yeast. This is an additive that can be used in recipes. It's very popular in Europe and Australia and gaining popularity in America. It has a slight cheesy flavor and can be added to shakes, soups, and sauces or used as a substitute for Parmesan cheese or as a popcorn or garlic-bread topping. It's especially rich in B vitamins. A two-tablespoon serving has 8 grams of protein (and is a complete protein, containing all amino acids), only one gram of unsaturated fat, and 50 calories. Spirulina. Also known as blue-green algae, this has been a food source for centuries in Africa and South America. It has a lot of vitamins and minerals and is a complete protein. One ounce of dried spirulina contains 16 grams of protein, only 2 grams of fat, and 81 calories. Algae aren't the most appetizing foodstuffs, and much of spirulina is consumed in pill form or mixed into super-green drinks (like Beachbody's upcoming Shakeology™ drink). But it can also be used powdered or fresh in dips, salads, and sauces. There are a lot of message boards and recipe ideas on the Internet posted by enthusiasts. Amaranth and quinoa. These are often referred to as "pseudograins." Both are actually seeds but are similar to grains in texture and flavor. Both are complete proteins, containing all eight essential amino acids, and have high levels of fiber and minerals. Amaranth can be used as flour, puffed into breakfast cereal, or cooked into soups and stir-frys. One ounce has 4 grams of protein, 2 grams of fat, and 105 calories. Quinoa can also be used for breakfast cereal and, when boiled, makes an excellent substitute for rice or couscous. One cup of cooked quinoa contains 8 grams of protein, 4 grams of fat, and 222 calories.
5. Try these, I also recommend you pick up one of the cookbooks written for teenage vegetarians. Vegetarian diet: How to get the best nutrition http://www.mayoclinic.com/health/vegetarian-diet/HQ01596 Vegetarian Nutrition for Teenagers http://www.vrg.org/nutrition/teennutrition.htm