How to get Iron in a 13 yr old vegetarian diet?

I was wondering how I could get iron and all the nutrients etc that you need in a vegetarian diet. I would be great if someone could give me an example of a daily vegetarian diet? PLEASE!How to get Iron in a 13 yr old vegetarian diet?
peanut butter bananas, rice, waffles, toast, granla, yogurt, cereal, milk(soy milk, almond, oat milk), chickpeas, lentils, black beans all kids of the legume family, black eye peas.



Iron rich- brekky:

wholewheat ( the WW is important)

toast with peanut butter and maple syrup, green tea, smoothie with soy yoghurt and fruit.



Oatmeal with almonds soymilk and raisins.



Bananas, blue berries, black berries, ( all the small berry fruits have a lot) and oatmeal and yoghurt.



Brown rice and soysauce, chopped herbs ( the dark green ones like parsley are great)



Lunch-

Brown rice salad and tofu, walnuts, green peas, corn, mushrooms.



Wholewheat pasta with sauteed mushroom, zucchini, spinach.



Corn or wholewheat tortilla tacos with black beans, red salsa, vegan sour cream, avocado, shredded soy cheese....mmm



Tea-supper

Lentil and carrot soup with pine nuts and kale%26amp;bean salad.



Chickpea curry with sweet potato.



Okra, eggplant ( lots in both of those) breaded and shredded soya cheese, topped with pumpkin seed pesto.



Vegan pizza- whole wheat or polenta crust, vegan shredded cheese, roasted yellow and red orange peppers ( lots of iron in these), spinach and mushrooms.



Crispy tofu bowl- crisped freid tofu with season panko and spices, a veg broth with garlic, onion, bran sprouts ( lots of iron in these) edamame and green peas ( same).



Scroll dow for iron, there's tons of iron rich foods. DOn't eat too much.

http://www.healthalternatives2000.com/mi鈥?/a>
Good to see that you're concerned about getting enough iron and protein: it's especially important for 13 year olds who are growing.



If you feel confident in your ability to perform the arithmetic correctly, you may want to sit down and design a healthy diet.



There should be data published on the nutritional requirements of 13 year olds and there should be nutritional data published on a range of foodstuffs. With this, you can work out a good diet (by designing a few dishes) that has the appropriate quantities of energy, protein, vitamins and nutrients. Make sure that your sources are reliable...



If you find that the diet is deficient in certain nutrients, there may be books on vegetarianism that will point you in the direction of good sources of certain nutrients (protein will be a particular concern, I don't know about other vitamins and nutrients).



You may also need to adjust the diet based on sex (I'd imagine that menstruation affects iron requirements in women) and continually adjust based on age.



Actually, I have a vegetarian friend whose mother, a doctor, claims that he didn't grown to full height as a result of not getting sufficient protein, so be careful :)



I'm no expert though: maybe talk to a nutritionist or a doctor.How to get Iron in a 13 yr old vegetarian diet?
The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles.



Iron also makes up part of many proteins in the body.



Food SourcesThe best sources of iron include:



Dried beans

Dried fruits

Eggs (especially egg yolks)

Iron-fortified cereals

Liver

Lean red meat (especially beef)

Oysters

Poultry, dark red meat

Salmon

Tuna

Whole grains

Reasonable amounts of iron are also found in lamb, pork, and shellfish.



Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. These sources include:



Dried fruits

prunes

raisins

apricots

Legumes

lima beans

soybeans

dried beans and peas

kidney beans

Seeds

almonds

Brazil nuts

Vegetables

broccoli

spinach

kale

collards

asparagus

dandelion greens

Whole grains

wheat

millet

oats

brown rice

If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.
Iron is present in all fruits and vegetables.



You need to make sure you eat pulses at least three times a week and fruits and vegetables everyday.

Have a fruit for breakfast and a vegetable/pulses for lunch and dinner.

Make sure you include all vegetables,pulses,lentils and beans(kidney beans,chickpeas,black eyed peas,green peas and many more)



Don't eat mock meat and soybean as mock meat contains sodium and soybean is bad for health( http://rheumatic.org/soy.htm ).

Mock meat is also soy based so too much soy can be bad for health.

Actually even a little soy is bad for health.

What's wrong with soy?

Soy beans are naturally toxic to humans, but they're harmless when they go through a fermentation process, which is how we get tofu.

But soy is being used in more and more things these days.

Just look through your cabinet. You'll be surprised.

Anyway, most companies aren't putting their soy beans through this process because it takes too much time, and time = money.

Instead, they put it through a chemical process, but this rarely gets rid of the soy's toxicity completely.

Symptoms of a high soy diet are thyroid problems, breast cancer, and other complications.

People get these symptoms because the soy they eat isn't fermented.



Mock meat can never be part of a staple diet(food what you eat everyday).

You can may be have it once or twice a month.

Its a luxury and not a need.

You need to consume naturally occurring fruits,vegetables,pulses,nuts and grains.

Make something like rice and bread your staple diet.

You can have rice with vegetables for lunch and bread(I have Indian bread usually) with pulses for dinner(or you can do it whichever way you like though that's the way I do it).

You can have fruits for breakfast besides something else. You will get all vitamins and minerals from fruits,vegetables,pulses and nuts.

Also,don't fall for the myth that says vegans/vegetarians need to take multivitamin supplements.

Vegans/vegetarians don't need to take supplements as they get all their nutrients from fruits,vegetables and pulses.

Supplements are supposed to be taken by people with deficiencies so do not take them unless they have been prescribed to you by a doctor.

Here are some recipes:

http://www.vegiehead.com/index.html

http://www.manjulaskitchen.com/category/鈥?/a>

http://www.indianfoodforever.com/indian-鈥?/a>

http://www.easy-indian-food.com/indian-b鈥?/a>

http://www.indianfoodrecipes.net/vegetar鈥?/a>

http://www.manjulaskitchen.com/category/鈥?/a>How to get Iron in a 13 yr old vegetarian diet?
while fresh spinach sounds great, that kind of iron is not absorbed very well in our bodies.

It actually provides more iron if cooked...

http://www.healthcastle.com/iron-spinach鈥?/a>

cooking with a cast iron pan helps as it leeches the exact kind of iron our bodies CAN absorb.

beans are a good source of iron as are dried fruits, and fortified foods.

some cereals are a good source of iron but you should drink OJ when eating them to help absorption.
eat breakfast cereal there is lots of iron in cereal if you want proof take some raisin bran REALLY mash it up up good and run a powerful magnet through it you will pick up iron flakes
Fresh spinach. Yum!

http://www.webmd.com/diet/features/top-1鈥?/a>

This is helpful for iron rich foods. Just ignore the meat!
There is high iron in

Sun dried tomatoes

Dried apricots

Fresh parsey

Spinach

Dried coconut

Olives

Raisins

Palm hearts

Lintel sprouts

And Swiss chard
Leafy green vegetables
Dried fruits
Raisins

You could eat those daily and get enough iron easily.
I just get my iron from a multi-vitamin.
Nutra-grain, IRON-man food!



Oh wait, thats made from baby orphans, sily me!
Baked beans and vitamin supplements
my best diet program www.tedmun.co.cc
beans



lentils v.good
eat a bar of steel
STICK AN IRON DOWN THERE THROAT.
vitamins?