I'm a teen going vegetarian; how do i make sure i get all my needed nutrition?

Question

i've been wanting to be a vegetarian for a while now and i'm finally going to do it. but my mom doesn't approve because she says i'm still a growing girl (14) and i need my meat to grow up properly (oh man, i argue about that!). i somehow have to prove to her that i can eat other things that can make up for it, but i don't know what they are. anybody willing to help me? thanks in advance! :)

Answer 1

Take vitamins

Answer 2

Going vegetarian isn't the easiest transition for the person who will practice it nor for the person who will be making the meals but, it is a great and can be a highly nutritious choice (and possibly even more so) than including meats into the diet.  However, 3 top concerns surrounding a switch to vegetarianism include meeting the nutritional needs for:

Protein:

Remember, its called "meat and ALTERNATIVES" and these include soy, nuts, beans and other legumes that provide a great source of protein.  Also if you will continue to eat dairy and eggs (ovo-lacto vegetarian), these are other great sources of protein.

Calcium:

Again, if eating dairy, this isn't a concern if you are consuming the equivalent of 3 glasses of milk a day.  But in other cases,  green leafy veggies have tons of calcium and other benefits too.  Many drinks like orange juice are now fortified with calcium.

Fat:

Lots of fat available in nuts and fruits like avocado!  Bonus, these are the "good fats" too - healthier than what is found in animal meats.  Fats are usually incorporated into the diet unintentionally too, like in salad dressings or cooking oil!

Basically, if a vegetarian is eating a varied and balanced diet, they may be eating just as healthy or even healthier than the average omnivore!  The transition may be hard at first, so here's a few tips:

- pick up a vegetarian cookbook

- cook and eat some veggie dishes together as family

- scope out what is available at your local grocery store and research the nutritional benefits of them

- research some  beneficial foods online and search for them at your grocery store

- it won't hurt to take a once daily multi-vitamin when you are still adjusting to the new menu to ensure you don't become deficient in anything

Good luck!  

http://www.vrg.org/nutrition/teennutriti...

Answer 3

hi..

great I've been a vegetarian from 13 years its good to be a vegetarian, eat lots of vegetables, soya, gram varities, and drink milk....im sure you'll be fine. I've been a vege for the past 10years now im doing great.

Answer 4

It's a good idea to order a vegetarian starter kit. You can find a lot of free ones online. Mercy for Animals has a pretty good one, though it doesn't discuss a diet including milk and cheese: http://www.mercyforanimals.org/vegan-sta...

The Mayo Clinic also has great information on their website and a vegetarian food pyramid that you can print out: http://www.mayoclinic.com/health/vegetar... Good luck!

Answer 5

you need protien and if you dont want that from meat eat protien bars and drink shakes other than that giving up meat isnt really a bad thing.

Answer 6

Ive been vegan since i was 11...And you do not need meat to grow up healthy. =P Heres a site that has EVERY vitamin to keep you healthy

http://www.vegsoc.org/info/vitmineral.ht...

It really helps to take these =)

My mom was totally against it at first..my than i explained how i love animals..and that the look of meat totally discusts me!! I also told her how i wouldnt be happy eating meat..and if shes worried about my health to talk to a dietitian! You should ask your mom to take you to see one aswell...they can explain pretty much everything for her =D

Answer 7

Vegetarian and vegan diets are more healthy than the typical meat eaters diet. You can get everything you need no problem. Google it and you will find tons of info. Vegans can still get everything they need easily and it's only easier for vegatarians. Don't do it 'cause it's trendy though, make sure it's something you truly believe in and you shouldn't have a problem doing it. Tell your mum to do research then try and tell you that you need meat. Eat stuff like soy products, nuts(cashews, sunflower seed, almonds ect..), lentils and all of that. You can be healthier on a vegatarian diet, no doupt.

P.S. You can take multi-vitamins, they shouldn't replace a healthy diet but they are good for you and help =)

Answer 8

I went vegetarian when I was 14, and I'm 19 now and I'm pretty sure my growth wasn't stunted at all. My mom had the same reservations too, though. I would recommend getting some books because they also have recipes- Try "Idiot's Guide to Going Vegetarian". It sounds silly, but it really was helpful. You just have to make sure to get vitamins from other sources, like beans, tofu, grains, etc.

Answer 9

Become a vegetarian and it's also been proven that vegetarian people are healthier.Also poor animals suffer.

Eat a lot of green vegetables and drink a lot of fresh fruit juice. I'm sure you will be stronger than ever.

Answer 10

EAT MEAT

Answer 11

eat lots of eggs, nuts, and other proteins, and take vitamins. also, make sure you get enough iron, if you don't you may have issues with fainting and stuff (that happened to me, not fun lol).

Answer 12

You need to do it for the right reasons, not because you think animals are suffering and you feel bad for them. There is like this trend going around that not eating meat is cool. First you have to get a protein in different ways besides animal mean. Cheese, Tofo, and milk are very good for you when not eating meat. Veggie burgers are very good, the only thing is some of this stuff can be expensive which sucks. Soy stuff is pretty good and tastes good also. Some places and restaurants even make vegetarian dishes which definitely helps. Do what feels right to you!