Vegetarians........I need your help

Make sure to give her a source of vitamin C every time she eats something that has iron (enriched cereals, lentils, almond butter, green vegetables etc). A glass of water with some lemon juice can do the trick

Beans, lentils, chick peas, nuts!
I didn't like them when i became vegetarian at 14, but now i LOVE them.

in the UK we get loads of 'meat alternatives' like mince meat but made out of soy protein, and Quorn which is also soy protein, that can be made to look like (and sorta taste like) sausages, or fillets of chicken etc. that's what my mum always used for me when she was cooking for me when i first was veggie. If my family were having sausages and veg, she could still do most the same stuff and just cook veggie sausages for me, or make spagetti bolognaise with soy mince.
Or just cook up an omelette.

But now i don't want to eat processed protein (although, unlike processed meats they're really low in fat and salt, it's just i want to eat more naturally). Like you use lentils to make an indian dish called Dhal - basically lentils, water, curry paste and possibly onions and serve it with rice, like curry - or if i have salad i put chick peas in, or if i make stir fry veg i put cashew nuts in.

My family eat "meat and 2 veg" type meals (that might also be a kind of British thing), but i don't find veggie food works like that, if i got potatoes and carrots on a plate with a pile of beans it wouldn't be that exciting. beans don't taste of a lot so you have to make them into a full dish. for example, i have a recipe for a bean stew with 1 courgette, 1 aubergine, 1 peppers, 1 onion, 1 carrot, 2 tins of tomatoes, basil, cumin, a tablespoon of golden syrup (trust me), and about 2 tins of beans (not like baked beans, but like butter beans and kidney beans and black eye beans etc) <- that will make 4-6 portions. It's pretty low in calories (that recipe would be about 1200 for the full dish), and it's got loads of protein and veg in. You just cook it in a pan for about 20mins or until the veg are cooked and serve and it's so yummy. Either eaten just on its own as a smaller meal or with a jacket potato or on top of rice.

Omnomnom.

My ten year old son has been a strict vegetarian for 18 months now. Still growing, still getting good grades, same level of activity. Mother-in-law worries like crazy but he's fine. I put out lots of protein snacks, nuts (almonds are the best nutrition wise, but pecans taste the best), a hard boiled egg for snack is good, sometimes tofu in a smoothie, he eats eggs almost every breakfast and has cheese (hard cheese is best). We also have 'fake meat' or veggie meat, different brands out there- looks like ground beef. The traditional one, we tried the Mexican one and it was pretty spicy. And lots and lots of beans. Refried are the yummiest, but black beans are the most nutritious. Sometimes if I feel he needs a 'protein boost' I just put a small bowl of black beans on the side and he eats them. He naturally has always eaten lots of veggies and fruit so in that area we are fine. He decided to become vegetarian after we visited a farm and he saw how cute the animals were and he didn't want to eat something that had eyes, a brain and walked around. I became a vegetarian just cause it's easier to cook.... although I do eat fish once a week and sometimes, about once a month max I eat a small amount of chicken.
try watching this video from you tube ...super cute about a boy who wants to be a vegetarian... or try googling on you tube 'Brazilian child octopus' GOOD LUCK

http://www.youtube.com/watch?v=sJNntUXyWvw

Your daughter is lucky to have such a supportive parent! I am mostly pescetarian. I eat probably two servings of meat a month, and 1 or 2 servings of fish or shellfish a week. My meals have shifted away from meat + vegetable + starch to one dish meals. Casseroles, curries, salads, and pastas are dinner staples for me.

This Artichoke Spinach Lasagna is in heavy rotation at my house: http://allrecipes.com/recipe/artichoke-spinach-lasagna/

Also, a crockpot chickpea curry similar to this one: http://www.myrecipes.com/recipe/vegetable-chickpea-curry-10000000701091/

We replicate Pot Belly's Chickpea Veggie Salad at home: http://www.potbelly.com/Food/OurMenu.aspx?subPage=Salads (don't let the fact that it's a salad fool you, the chickpeas and eggs make it a hearty and filling meal)

Best of luck to you and your daughter!

I've been vegetarian for over 20 years and for many of those years I have subscribed to Vegetarian Times magazine. They have lots of wonderful recipes that are well balanced, delicious, and would appeal to non vegetarians as well. I'd highly recommend picking up a copy or subscribing! Their website has a great index of recipes, too. (http://www.vegetariantimes.com)

Here are some additional cookbooks that I really love:
Vegetarian Cooking for Everyone: http://www.amazon.com/Vegetarian-Cooking-Everyone-Deborah-Madison/dp/0767927478
Vegetarian Express Lane: http://www.amazon.com/Vegetarian-Express-Lane-Cookbook-Hassle-Free/dp/0395971756

For anyone interested in low calorie, super filling, vegan cooking this is my absolute favorite. I've made almost every recipe in the whole book: http://www.amazon.com/Appetite-Reduction-Filling-Low-Fat-Recipes/dp/1600940498

Stress that being veg takes some more thought in order to get adequate nutrition. My 14 year old daughter is vegan (so am I) and I took her to a nutritionist just to help further her education and it helped give her real world "choose this, not that" skills.

There are also a lot of "Starter Kits" online that will give you a good place to start.

Around our house we have a rule: every meal and snack has to have a protein source and a veg or fruit. That cuts down on mindless bags of chips and garbage. It's VERY EASY to be a junk food veg/vegan. Also all teens and women of childbearing years should be on a good multi with folic acid. Make sure there's also a B complex in there.

I have been a vegetarian for several years now and love it! I think the most important thing is to eat lots of greens. I mainly eat greens, legumes, oats, quinoa, and fruit. I know a lot of vegetarians start off by eating a lot of processed food and fake meats and that is where the problem can come in. Have here do a google search. There are so many resources out there. Kimberly Snyder is one of my favorites and she has a lot of wonderful recipes.

Try Indian food, you will get lots and lots of vegetarian options. You can then select whatever she likes.

Good for you, Mom! :flowerforyou: Do a search for the thread: " We love Fantastic Feta-Chickpea casserole ".....it's an easy great tasting recipe.

It's the same key as any other diet, moderation. Unless she has allergies/health complications then anything she wants in moderation is fine. Moderation prevents reliance (I personally found it all too easy to get hooked on cheese before I was diagnosed allergic), it also motivates you to increase variety and it's variety ultimately which helps you get a healthy and balanced diet.

High protein grains like quinoa and lentils are good additions. She has the benefit of egg and dairy which are excellent sources of protein and good fats, but nuts (again in moderation) are also useful and you can even get pre-blended cold pressed oils which are omega balanced for you these days.

So my 10 year old daughter has expressed interest in trying out vegetarianism. I'm not sure how to ensure she has a well rounded diet while doing this. What she can or cannot eat.


Let me add that I have no desire to join her in this but I am supportive of her trying it out.

She cannot eat meat.

She can eat anything else.

Assuming she isn't talking vegan, she can have dairy and eggs. Beans are another good source of proetin. And of course all the fruits and veggies her little heart desires.

The main thing you have to look out for is things like gelatin in yogurt, Pop Tarts, gummy candies, vitamins, marshmallows ... The list goes on. But it's mostly in foods that aren't especially nutritious, anyway.

i'm not a vegetarian myself but i'd like to raise, essential amino acids - there are 11 non-essential and 11 essential amino acids.

all 11 essential are found in most meats but not in all vegetarian protein options. so do a bit of research on which foods contain which amino acids so she's getting everything she needs - just makes it a bit harder (but not impossible) to balance everything out. if she's happy to have eggs and dairy, i don't think it will be as much of an issue.

Vegetarians can eat eggs, breads and cheese to supplement fruits/vegetables.

It is important to have dairy/and protein in her diet to ensure she has vital nutrients as a vegetarian. Also, a healthy mix of beans/grains. E.g., rice and beans together makes up for 90% of the amino you get from meat. The only problem she may run into (so she will need blood work from time to time at the doctors) is vitamin D efficiency. My doctor put me on vitamin D supplements because, although I had a vast diet as mentioned above, I still was not getting enough vitamin D. So, I take a vitamin D supplement after dinner and take my daily vitamins in the morning after breakfast.

Also, if you cook tofu right (e.g., in curry or anything that normally would absorb into meat) it could be used as a protein substitute and add variety to the diet.