Ask Dr Nerenberg | Health and Fitness

Teen Vegetarian Nutrition?

I am fifteen and have been a vegetarian for about 2 years. I need to start eating healthier so I decided to start taking vitamins. I eat a lot of carbs, fruit, and nuts. I know that nuts are a source of protein but they are not complete proteins. Is there such thing as a vitamin that will give me the protein I lack in? Or a specific name of a vegetarian multi-vitamin that will also help me lose weight?

Your diet isn’t balanced enough. Replace carbs (most of them- and make sure you’re only getting complex carbs like whole grain cereal and/or bread, brown rice, sprouted grains, etc.) with lots of vegetables and protein! There are many ways to get protein w/out meat or dairy (I assume you also don’t eat dairy, since you didn’t mention it). Drink soymilk- it has around 6g of protein per serving. As far as meat replacements, there’s of course tofu, many fake meats (don’t base your diet on these- but include them if you want- there are a lot of chemicals and preservatives added, and although they have a lot of soy protein, they’re not the healthiest option), seitan, beans, nuts & seeds, and a few others I can’t think of off the top of my head. Whole grain bread usually has protein as well. I’d recommend going to your local Whole Foods or Trader Joe’s- so you can grocery shop at a place w/ tons of options.

This is what your diet should be like: adequate amount of protein (at least 30-50 grams per day, depending on your weight & activity level. Google this, and you can find a calculator online), lots of vegetables (especially brocolli & spinach, but veggies like celery and iceberg lettuce have NO nutritional value really- opt for romaine), some fruits- but more veggies than fruit, small amounts of grains. The food pyramid is incorrect when it says you need 6 servings per day… really, you only need a couple. The rest of your carbs that you need (because the brain works on sugar, aka carbs- but healthy ones!) will come from fruit & other things…even vegetables have carbs. Nuts and seeds too, but not a large amount b/c they have a lot of fat. Also, buy flax seed capsules- its the vegetarian equivalent of omega 3′s which we ALL need, and make sure you’re taking a multivitamin. Try to cut out junk/fast food, sweets; anything with empty calories.

There is no magic pill for weight loss, however. But follow this advice & you will, without a doubt, lose weight (if combining w/ exercise too!). If you’ve been a vegetarian for 2 yrs. I’m sure you know some of this, but if not I hope it helps.

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