Teen Vegetarian Nutrition?

Question

I am fifteen and have been a vegetarian for about 2 years. I need to start eating healthier so I decided to start taking vitamins. I eat a lot of carbs, fruit, and nuts. I know that nuts are a source of protein but they are not complete proteins. Is there such thing as a vitamin that will give me the protein I lack in? Or a specific name of a vegetarian multi-vitamin that will also help me lose weight?

Answer 1

You don't have to get what you need as far as protein goes in one sitting you know.  Vitamins are just vitamins and minerals.  They don't make you lose weight either.  A reduction in calories and increase in exercise does.

Answer 2

Diet for a small planet is the best book to explain balanced eating

Answer 3

Your diet isn't balanced enough. Replace carbs (most of them- and make sure you're only getting complex carbs like whole grain cereal and/or bread, brown rice, sprouted grains, etc.) with lots of vegetables and protein! There are many ways to get protein w/out meat or dairy (I assume you also don't eat dairy, since you didn't mention it). Drink soymilk- it has around 6g of protein per serving. As far as meat replacements, there's of course tofu, many fake meats (don't base your diet on these- but include them if you want- there are a lot of chemicals and preservatives added, and although they have a lot of soy protein, they're not the healthiest option), seitan, beans, nuts & seeds, and a few others I can't think of off the top of my head. Whole grain bread usually has protein as well. I'd recommend going to your local Whole Foods or Trader Joe's- so you can grocery shop at a place w/ tons of options.

This is what your diet should be like: adequate amount of protein (at least 30-50 grams per day, depending on your weight & activity level. Google this, and you can find a calculator online), lots of vegetables (especially brocolli & spinach, but veggies like celery and iceberg lettuce have NO nutritional value really- opt for romaine), some fruits- but more veggies than fruit, small amounts of grains. The food pyramid is incorrect when it says you need 6 servings per day... really, you only need a couple. The rest of your carbs that you need (because the brain works on sugar, aka carbs- but healthy ones!) will come from fruit & other things...even vegetables have carbs. Nuts and seeds too, but not a large amount b/c they have a lot of fat. Also, buy flax seed capsules- its the vegetarian equivalent of omega 3's which we ALL need, and make sure you're taking a multivitamin. Try to cut out junk/fast food, sweets; anything with empty calories.

There is no magic pill for weight loss, however. But follow this advice & you will, without a doubt, lose weight (if combining w/ exercise too!). If you've been a vegetarian for 2 yrs. I'm sure you know some of this, but if not I hope it helps.

Answer 4

If you eat healthy, you don't need anything to supplement protein.  Vegetarians easily get more than they need from soybeans and soy foods (tofu, tempeh, edamame, fake meats,) beans and other legumes (lentils, chickpeas, peas, peanuts, peanut butter,) nuts, seeds, whole grains, vegetables (especially dark green ones,) dairy products and eggs.

Vitamins don't help you lose weight, they supplement nutrients that may be missing from your diet.  The only way to lose weight is to burn more calories than you consume.  You do this by eating less and exercising more.

I recommend that you pick up a book called "The New Becoming Vegetarian" by Brenda Davis and Vesanto Melina.  Both authors are registered dietitians and you'll get a far better nutritional education than you'll get here.  Seriously, it's a valuable resource to have and they include a chapter that specifically addresses the needs of vegetarian teens.