Need a Balanced Vegetarian Diet for 13 Yr Old?

I was wondering what an example of a daily balanced vegetarian diet for a child aged 13 would be? Making sure it had enough protien, iron etc? PLEASE HELP! Thx!Need a Balanced Vegetarian Diet for 13 Yr Old?
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.

I'm not an expert: maybe talk to a nutritionist or a doctor.Need a Balanced Vegetarian Diet for 13 Yr Old?
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>



Iron and protein are present in all vegetables.