What do I need to know? We already eat a lot of meatless meals, I know a little about whole proteins, and I have long suspected she might come to this conclusion -- I have had to buy only free-range organic poultry ever since she heard about factory farms when she was 6... and, of her own accord, she went off Macdonalds and other fast-food years ago...
But what are a pre-teen's specific protein requirements? Any good books to recommend on kids and vegetarianism (preferably ones that she could read, too)?
TIA!
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This sounds like what I am looking for I don't want to diet just eaat better. I am not a huge meat eater and eat very little dairy but I want to amke sure I am getting enough of all the things I need i will check out the sites thanks a bunch.
As I said, it’s not really a diet – just based on the average diet of peoples living around the Mediterranean up to around the 1960s (before the advent of global fast food and the spread of N. American/N. European eating habits).
From what I’ve read, research in the 50s and 60s found that these populations had the lowest incidence of heart disease, etc. Their diets generally featured a lot of plant-based food (whole grains, veggies, fruits, legumes), fish, olive oil (instead of animal fats), limited dairy and red meat, very little sugar, almost no processed foods or refined carbs… over the years research has continued to bear out that this is generally a very healthy way to eat. And it seems very simple, easy and “normal” to me… Of course, there are other factors in health, too, especially exercise and genetics. I’d say most people would not find the pounds melting off eating this way, but just cutting out processed/fast foods would probably lead to weight loss in some people. To really lose weight eating this way, I find I need to really up the exercise and be vigilant about portion control. Some heart disease prevention diets recommend lower fat than the med diet pyramid, so if this is your concern, you'll want to check this out.
I started making one change per week this past fall, e.g. one week I switched to whole wheat pasta, another week I increased to two fish dinners per week, the next week I eliminated butter, then added a bean/chickpea dinner, and so on.
I found these changes really easy because they didn't seem drastic. No food group is entirely left out, so it is easy to keep eating ethnic foods, in restaurants, and so on. No need for “special” recipes, just focus on those that feature healthy foods. The hardest thing is still avoiding the fast food trap, when out and about and pressed for time, but that is a challenge no matter what, I find!
If you google “mediterranean diet”, you’ll find lots of sites; some are sponsored by manufacturers of pasta or olive oil, so I’d take their health claims with a grain of salt, but they're still good for a general description of the diet. Also, check the Amazon site for books.
A website with a “med diet” food pyramid: http://www.cheshire-med.com/services/dietary/nutrinew/mediter.html
A general description: http://www.eufic.org/gb/food/pag/food43/food434.htm
Article in a peer-reviewed medical journal, including guidelines: http://www.postgradmed.com/issues/2002/08_02/curtis.htm
Article from British Medical Journal: http://www.sciencedaily.com/releases/2005/04/050425111008.htm
News article: http://msnbc.msn.com/id/7430707/
Could you post info on the mediterranean diet. Maybe a site to find out more about it Thanks
yes, Moosewood is good - the Indian recipes I have I find too long for weekdays, unless someone knows of quick and simple versions?
A nutritionist is a good idea... because I think what I really want to know is how much protein, B12, etc., she needs and the food sources...
I have been eating "mediterranean diet" style for awhile now and love it (not a diet at all, just based on complex carbs, lots of veggies and fruits, small amounts of meat and dairy, and limited processed food) - I think it could be tweaked to vegetarianism easily...
im not sure how old your daughter is...however mine is going to be 13 in may and this wanting to become a vegetarian has come up with her to on occasion and from the talk it seems to be becoming a trend around the school with other kids as well. As for us we are not vegetarians and never have been...i have told her that until she is older (young adult) and researchs becoming a vegetarian and how to do it properly then she will eat meat as she always has and never had a problem with it. I have many friends who had daughters that seem to go through this around this age and it passed quickly and now older they didnt become a vegetarian....not saying this is the case with every teen...and i hope i have not sounded to harsh but i just felt in our case it was the way i chose to handle it and my daughter has not given me much greif about it and matter a fact she mentions it less and less all the time. good luck with your daughter
smiles
janetc
does she take vitamins?...if not maybe she needs to start or make sure she is getting the right ones
consult a nutrition professional. As DD is still growing her needs could be very different from adults. That way you can be sure she is getting a balanced diet. There are so many books out there, who can be sure which present the most appropriate information for your DD?
DH's niece is a vegetarian and started as a teen. That is what her Mom did, and as a family we are always conscous that there is an alternative for her at the family functions.
and see if they have The Schwarzbein Principal Vegitarian Cookbook or Dr. Weil's books. Those are two that are pretty sensible. Schwarzbein's basic book (The Schwarzbein Principal) explains how foods work with bodies, particularly insulin. It's a neasy read and you can get a really good picture of why some proteins, fats, carbs are good and why some are bad. I imagine she also explains a lot of it in the cookbook, but I'm not sure.
great starting point for thinking about vegetarian meal planning is other cultures. Specifically, i'd buy some Indian cookbooks. Hindus are vegetarian, but because it developed as a culture, their diets are properly balanced.
I love the Moosewood cookbooks. Delicious and smart.
Not sure of books specifically for kids though.
I'll think.
Lore