What is everything that a healthy vegetarian diet needs to consist of?

I am male and 13 by the way.What is everything that a healthy vegetarian diet needs to consist of?
Mayo Clinic - Vegetarian diet: How to get the best nutrition

http://www.mayoclinic.com/health/vegetar鈥?/a>
Many male 13 year old vegetarians enjoy the wholesome goodness of carrots. Carrots are nutritionally complete and have been pleasing skeptical vegetarians since 1848.What is everything that a healthy vegetarian diet needs to consist of?
You will need to eat 2 - 4 servings of fruits and 3 - 5 servings of vegetables. 6 - 11 servings of whole grains (brown rice, whole wheat bread, couscous, rye, barley, kamut), 2 - 3 servings of legumes and 2 - 3 servings of nuts and seeds.



http://weblogs.sun-sentinel.com/features/health/theskinny/blog/vegan-pyramid-1024x768.jpg
Black-Eye and Vegetable Chili



Serving Size : 6



1 cup finely chopped onions

1 cup finely chopped carrots

1 cup finely chopped red or green bell pepper -- (or combination)

1 clove garlic -- minced

4 teaspoons chili powder

1 teaspoon ground cumin

2 tablespoons chopped cilantro

1 14.5 oz can diced tomatoes

2 15 oz cans black-eyed peas -- (or 3 cups cooked)

1 4 oz can chopped green chiles

3/4 cup orange juice

3/4 cup water or vegetable broth

1 tablespoon cornstarch

2 tablespoons water

2 tablespoons chopped cilantro



In slow cooker, combine all ingredients except cornstarch, 2 tablespoons of water, and 2 tablespoons of cilantro. Cover. Cook on low for 6 to 8 hours or on high for 4 hours.



Dissolve cornstarch in water. Stir into soup mixture 30 minutes before serving.



Garnish individual servings with cilantro.What is everything that a healthy vegetarian diet needs to consist of?
http://www.mypyramid.gov/mypyramid/index鈥?/a>

Fill in your age, sex, height, weight, and activity level for information on how many servings you need from each food group, daily. For the meat and beans servings, eat foods such as nuts, beans, meat substitutes, tofu, tempeh, seitan, and eggs.
Most of these answers are based on opinion. What you need is enough calories to maintain a healthy body weight, and adequate nutrients. You can get these in many different ways. I have never heard an objective reason for why we need carbohydrates from grains. Obviously we need carbohydrates, but there are other places to get them(read: every edible fruit or vegetable).



Drink plenty of water(preferably distilled, but if you're going to drink from the tap I suggest getting a good water filter), eat plenty of fruit and vegetables and limit if not eliminate grains, legumes and oils. Fruits and vegetables have adequate fat and protein, more or less than adequate is usually not a good thing. Most doctors estimate our protein needs to be around 2.5-10%. On average fruit is 5.5 protein, everything else is higher, nuts and seeds being approximately 11%, vegetables 23% and legumes 28%. 10% is the RDA(recommended daily allowance) and the RDA is supposed to cover about 98% of the population. The only food without protein is oil, which is 100% fat(I recommend limiting or excluding oil from your diet, it's true, we need fat, but not that much). The only thing that grains and legumes have over fruit and vegetables is they are more calorie dense, and this could be seen as a good thing or a bad thing depending on your point of view. People say "Well where do you get your protein? Iron? Calcium?" Protein - all food except oil. Iron - fruits and vegetables. Calcium - fruits and vegetables. Seriously, download CRON-O-METER and select 100 calories of a fruit or a vegetable and then look at all the nutrients in that fruit or vegetable(note when comparing foods use calories, not volume, a tablespoon of oil has about the same amount of calories as an entire head of lettuce)



What does fruit and vegetables have over grains and legumes? Adequate fat and protein, not too little, not too much. Sugar, most of the carbohydrates found in fruit(assuming it's ripe) are sugar(glucose and fructose). This means your body doesn't have to turn those carbohydrates into sugar before it can be used as fuel(note: glucose and fructose are good, the sugar you want to avoid is extracted sugar(like juices), sucrose(table sugar) and caffeine(not a sugar, but that doesn't stop people from thinking of the effects of caffeine when they think of sugar). Fruits and vegetables are also very water rich.



Note: If you plan to eliminate grains, legumes and oil from your diet you will have to eat a lot of fruit, and vegetables(though extra emphasis on the fruit, as vegetables have very little calories, it's probably impossible to live off of mainly vegetables) and it will make going vegan more difficult, I've been a vegan for about a year and find it hard to eliminate grains and legumes, I just wanted to let you know that you don't need grains or legumes or oil, the answers that say you do are being subjective(they're telling you what they think or what someone else thinks instead of looking at the facts). Note: I know that my answer isn't 100% objective, I'm simply pointing out that you don't NEED grains or legumes, and that's the truth.
A balanced mixture of lean protein from beans, legumes, nuts, seeds, low fat dairy and eggs-whole grains-fruits and vegetables and small amounts of unsaturated fat. The USDA can give you appropriate numbers of servings and daily calorie goal according to your age weight and level of activity.
Since you are growing, you will need a lot of protein. Incorporate a lot of beans, nuts and tofu in your diet.