well, i’m 13 years old and i’ve been a vegetarian since i was 11, and i’m the only vegetarian in my family, so my mum is always telling me that i have to eat weird veggie schnitzels and sausages for protein and take iron tablets so i don’t become deficient . but there’s been people on here saying that’s not necessary, so should I keep eating them or not.
tonight were having baked potatoes and salad, theres nothing wrong with just having that is there?
Hi & good luck to you. I didn’t start my veggie lifestyle ‘til I was in my 20s (22 years ago) & could happily get by on jacket potato & salad occasionally, but as you’re rather younger & growing I think you should keep a bit of a watch on the vitamin (and nutrient content generally) of what you’re eating. Plain jacket potato sounds a bit boring as well – what about spicy beans in it? Or flavoursome cheese?
Here’s an idea of what I generally do for protein (and I’m pretty healthy):
All nuts are good protein sources, but beware of salted nuts cos of the salt content – too much is bad for you.
All pulses are good (and low fat too); things like lentils & all sorts of beans. Beans (be adventurous with different types, not just tinned baked beans) are great in stews (I live in England & it’s very cold weather here at the moment – just right for stews, casseroles & curries). Chickpeas work in just about anything with mixed veg in: protein high, good for cholesterol, available in tins so no need to soak overnight & very cheap (here anyway)
Tofu is protein-packed. Very bland on its own though – spice up with chinese / stir fries.
Personally, I quite like the "weird veggie schnitzels" & that type of thing; they’re generally made from mushroom or soya derived ingredients, so good for protein & all that but if you don’t like them then keep trying other things until you find a brand or type that you do like. Being veggie doesn’t mean you have to suffer for your principles!
For breakfast I usually have muesli & yogurt mixed half & half with milk. I suppose you could have any grain / oat based cereal if you don’t like muesli. A banana at morning tea break time is also good.
There’s lots of info & recipes on the Vegetarian Society website:
http://www.vegsoc.org/
This link
http://www.youngveggie.org/
goes to the page specially written for younger veggies which you might find useful. I’d suggest you particularly have a look at the "how to talk to your parents" link:
If you type key words in the search box it comes up with info sheets / articles. You don’t have to be a member but I’m sure they’d appreciate it if you joined! I don’t know what country you live in but I’m pretty sure they’re worldwide, not just UK.
Here’s a link to their info sheet about protein generally: http://www.vegsoc.org/info/protein.html
I hope that’s some help – I’m sure you’ll get lots more answers.
Good luck,
Martin
Iron, maybe. Protein, not necessary.
Most people eat more protein than they need each day and it’s a bit of a myth about the whole vegetarian protein deficiency thing.
And what you’re eating tonight sounds fine!
References :
Yea…don’t worry about it too much…at least try and get one serving with protein ONCE a day if you can. Vegans have more to worry about that vegetarians though, so you should be alright. I’d reccomend taking vitamins though, just to be safe! Def. vitamin B complex, and just calcium and a multi maybe.
Also, as an alternate source of protein, you can drink soy milk or eat a pb&j sandwhich, or just eat soy nuts or peanuts during the day.
References :
Occasionally just having a baked potato and a salad won’t kill you — but honestly, there isn’t much protein in it. You do need to include a source of B12 in your diet such as tempeh and nutritional yeast. Incorporating tofu, beans and whole grains will keep you on track, and there is nothing really wrong with Boca Burgers or Lightlife Gimme Lean, or Tofurky Sausages for that matter. For really good information check out http://www.veg123.com, and for awesome recipes check out http://www.your-vegetarian-kitchen.com
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u should eat some sort of protein try tofu nuts or dahl
References :
Hi & good luck to you. I didn’t start my veggie lifestyle ‘til I was in my 20s (22 years ago) & could happily get by on jacket potato & salad occasionally, but as you’re rather younger & growing I think you should keep a bit of a watch on the vitamin (and nutrient content generally) of what you’re eating. Plain jacket potato sounds a bit boring as well – what about spicy beans in it? Or flavoursome cheese?
Here’s an idea of what I generally do for protein (and I’m pretty healthy):
All nuts are good protein sources, but beware of salted nuts cos of the salt content – too much is bad for you.
All pulses are good (and low fat too); things like lentils & all sorts of beans. Beans (be adventurous with different types, not just tinned baked beans) are great in stews (I live in England & it’s very cold weather here at the moment – just right for stews, casseroles & curries). Chickpeas work in just about anything with mixed veg in: protein high, good for cholesterol, available in tins so no need to soak overnight & very cheap (here anyway)
Tofu is protein-packed. Very bland on its own though – spice up with chinese / stir fries.
Personally, I quite like the "weird veggie schnitzels" & that type of thing; they’re generally made from mushroom or soya derived ingredients, so good for protein & all that but if you don’t like them then keep trying other things until you find a brand or type that you do like. Being veggie doesn’t mean you have to suffer for your principles!
For breakfast I usually have muesli & yogurt mixed half & half with milk. I suppose you could have any grain / oat based cereal if you don’t like muesli. A banana at morning tea break time is also good.
There’s lots of info & recipes on the Vegetarian Society website:
http://www.vegsoc.org/
This link
http://www.youngveggie.org/
goes to the page specially written for younger veggies which you might find useful. I’d suggest you particularly have a look at the "how to talk to your parents" link:
If you type key words in the search box it comes up with info sheets / articles. You don’t have to be a member but I’m sure they’d appreciate it if you joined! I don’t know what country you live in but I’m pretty sure they’re worldwide, not just UK.
Here’s a link to their info sheet about protein generally: http://www.vegsoc.org/info/protein.html
I hope that’s some help – I’m sure you’ll get lots more answers.
Good luck,
Martin
References :
Source(s):
http://www.vegsoc.org/ (accessed 21 February 2009)
Vegetarian protein – beans, peas, nuts, seeds, and whole grains. If your a lacto-ovo vegetarian you can eat eggs and dairy too. Unless your doctor has told you to take iron, there is no need for it.
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/teennutrition.htm
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
Student’s Vegetarian Cookbook – Carole Raymond
Vegetables Rock!: A Complete Guide for Teenage Vegetarians – Stephanie Pierson
The Starving Students’ Vegetarian Cookbook – Dede Hall
The Vegetarian Kids’ Cookbook – Roz Denny
Better Than Peanut Butter & Jelly – Marty Mattare & Wendy Muldawer
References :
Humans do not need to consume any protein at all as long as we get the amino acids we need. Called the Essential Amino Acids. They are called Essential because they are the ones that we do not make ourselves. The reason we don’t make them ourselves is because we don’t need to; they are easily found in food everywhere. We take these amino acids into our body, and when we need protein, the amino acids are formed together into a chain, and we call that protein.
Amino acids are the building blocks for life on this planet. Every single living thing on this planet utilizes amino acids and protein. We can also consume a protein chain, digest it and break it down into amino acids, and take those amino acids into our body to use to make protein chains. We do not take in whole chains. That is, we do not take in protein, we only take in amino acids.
In food, you can find both amino acids (that are separate and not formed into protein), and protein (amino acids make into a chain of protein).
Eating amino acids takes less bodily energy and resources than eating protein. Breaking apart protein into amino acids takes energy/nutrients; it’s less efficient than consuming while proteins.
Veggie schnitzels and sausages are difficult to digest since they are highly processed products. Eat them; if you like them. That’s okay, just not at every single meal of every single day. Besides, when you finally move out and live on your own, you won’t be able to afford such luxuries as these fake meat things. Enjoy it while it lasts.
You don’t need iron tablets or whatever as long are you are eating your dark leafy green vegetables.
I highly recommend that you get into gardening and learning to grow your own food. Read One Straw Revolution by Masanobu Fukuoka and get on your way. It’s not difficult, and it’s very cheap, and remember to never listen to that other gardener that spends their time pulling weeds, watering, keeping everything in neat tidy rows etc.
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