What Is WELL Balanced Vegan Diet For A 13 Year Old Girl?

I turned to into a vegan because i don't think its right to kill animals for our own need but anyways i would like to know what is a well balanced diet for a 13 year old girl. I hope to get good information thanks in advancedWhat Is WELL Balanced Vegan Diet For A 13 Year Old Girl?
Basically I am vegetarian, but have to get some minerals and such from range-free, organic bison. As for vegans, my cousin is, and has had to supplements a lot of her meals with proteins mixed with various other veggies and even vitamins and oils to stay on track with her health. She has had some medical problems with anemia and other things from only consuming plants.



But note, she laughed when she thought of this, "Does a plant scream when you pull it out of the ground?"



Who knows, but there are life's spirit in all of creation, including good and bad bacteria. Like the stuff in yogurt help a body's intestines get back the good stuff in it when you have to be on a drug to fight an serious infection.



Also, a lot of veggies have had their DNA changed including: all corn products, plastics that hold them, tofu, gluten free flours, vegetable oils (also are adulterated), nonkosher gelatin (animal product), yellow %26amp; red dyes (some made from animal products and some reds are from crushed South American beetles), carab beans, black beans, lentils, peppers and rice too. Most out of town veggies are coated in lard or oils that are not vegan and some are grown in animal or human waste as fertilizers. Dried spices are mostly irradiated, so in dried fruits and veggies.



Need to get to a dietician that specializes in vegetarian and vegan diets and know their food science and sources of food to understand the chemistry involved in seed to table production and also knows the various kosher sources for totally vegan products including your meds and vitamins that are in capsules made from animal gelatin and I have to buy vegan ones and change each pill into a kosher one as Muslim's do also.



Being so young, you are growing and your body has it's greatest needs now (and also when pregnant), then you can imagine. So, choose wisely and spend the time to even wash outside and inside of all you eat because bugs like strawberries as much as you do and even some are so infested being organic, we don't eat them. Buy FIT on line to wash everything.



Good luck.What Is WELL Balanced Vegan Diet For A 13 Year Old Girl?
Eat your greens and fruits.
http://kidshealth.org/teen/food_fitness/鈥?/a>



http://www.veganoutreach.org/guide/



http://www.vegetariantimes.com/2007/pdf/鈥?/a>





Vegans eat a variety of fruits, vegetables, grains, beans, nuts and seeds... or anything made from those.What Is WELL Balanced Vegan Diet For A 13 Year Old Girl?
Okay, check out these books: "80/10/10" by Dr Douglas Graham, "Green for Life" by Victoria Boutenko, and Frederic Patenaude. Shazzie also has some good books. I recommend eating fresh organic fruits both sweet and non-sweet, dark leafy greens, some nuts/seeds/avocado/coconut in moderation. Try and avoid high sodium, high fat, overly processed, frozen, cooked, packaged, high sugar or canned foods. Eat fresh organic and some steamed. Start making green smoothies.
emily is mistaken... NO vegan eats dairy... thats what VEGAN means..

but you probably already knew this :)



vegan is the healthiest way a person can live their life..

id talk to a pediatrition just incase your daughter has any certain needs...

other wise her diet can be the same as yours, id jsut add more calcium pills...







my favorite vegan recipe is...



Fajitas



1 onion, thinly sliced

1 red bell pepper, cut into small strips

1 green bell pepper, cut into small strips

2 cloves garlic, minced

1 cup sliced mushrooms

1 tablespoon ground cumin

1 teaspoon Italian seasoning 2 cups yellow squash, sliced

2 cups broccoli florets

2 tomatoes, chopped

1 16 oz. can red kidney beans, drained

a pinch cayenne pepper, optional

salt and pepper, to taste

12 fat free whole wheat tortillas



Preheat oven to 250 F. Wrap tortillas in foil and place in oven until warm, about 10 minutes. (Or tortillas can be wrapped in paper towels and heated in a microwave oven, about 45 seconds.)



Stir fry onions and bell peppers in a large non-stick skillet until they begin to brown, being very carefUl not to burn. Add a few tablespoons water, garlic, mushrooms, cumin, and Italian seasoning, and stir for 2 minutes. Add yellow squash and broccoli and continue to stir, adding water as necessary until vegetables are tender-crisp, about 8 minutes. Add tomatoes, beans, and seasonings, and continue to cook until heated through.



To assemble, spoon filing down the center oftortilla. Encase by folding like an envelope, leaving one end open. Serve immediately and bite from the open end. This colorful dish can be as versatile as your pantry permits. Six servings.What Is WELL Balanced Vegan Diet For A 13 Year Old Girl?
Very admirable choice. Now you need to learn cooking! You would need it anyway; the earlier you learn , the more independent you get :)

As you are a 13 y.o., I would suggest that you ask your parents to sponsor a vegetarian/vegan cooking class. You will get a lot of information about balanced nutrition.



For the balanced diet, variety is the key. Balanced diet should consists of a variety of greens, nuts, seeds and grains so that you can receive all the essential amino acids needed for your growth and function.It should include omega-3 fats (flax oil).

The easiest food you could learn to make is smoothies.

I , too, recommend Victoria Boutenko for her green smoothies; however, please add a teaspoon of flax oil or flax seed to it. Some vitamins are oil-soluble, and will not be absorbed by the body without oil present.

Veggie sandwiches and wraps, trail mix are good for school;

Simple soups; quinoa and brown rice, salads for the dinner

Oatmeal with berries and almond or soy milk, smoothies or scrambled tofu are good for the breakfast.

Check out my link for exact recipes with pictures. Read about top healthy foods for vegans.

Good luck!

Olga

P.S. The only vitamin that you need to take is B-12. Unfortunately, vegan sources do not provide enough
Chickpeas, beans, lentils, legumes, nuts, whole grains, vegetables, fruits, tofu, Yves products, and fortified soy beverages are all good for a vegan diet. This site has some good recipes, and you can specify in the search engine if you want them to be vegan: http://www.vegetariantimes.com.
Congratulation. Vegan is not only humane, it is one component of the healthiest diet around. Contrary to the media spin, milk/dairy is not the best source of calcium. The cow milk protein may leach calcium from bones. In one very large scale study, women who drank more milk had weaker bones. That doesn't even consider the genetically modified bovine growth hormone (in US) and antibiotics that are added. Many people have milk allergies or intolerances. Dairy is not required for a healthy diet.



Dr. Dean Ornish provides research and references to scientific research about the bad health associated with excess consumption of fat in milk, meat, and even vegetarian sources of fat. You absolutely need fat, but the Western diet is far too rich for our own good. A low-fat vegetarian diet and exercise help prevent the following diseases:



- Diabetes

- Heart Disease, High blood pressure

- Some cancers

- Obesity



It's easy to know what not to eat. You can still sabotage your health on a vegan diet if you eat the following:



- Fructose, Sugar, Honey, Refined Carbohydrates, and caffeine.

- MSG, Aspartame, other excitotoxins labeled "natural flavors"

- Too much saturated fat (Even avocado and olive oil contains saturated fats)

- Genetically modified foods are often less nutritious and some have caused health issues and deaths. (soy, corn) These are prohibited in the EU and Canada.

- Commercial drinks, even fruit drinks, contain colorings and other additives that you may be sensitive to. Avoid commercial drinks. Eat whole fruits with all that good fiber and drink water instead.



You would do well to avoid all commercial products and learn to eat mostly whole foods. You do need to eat:



+ A modest amount of oil/fat through nuts, olives, avocado, and other plant sources.

+ A variety of beans, brown rice, and whole grains (for proteins).

+ Fruits %26amp; Vegetables (steamed or raw) for vitamins and minerals.

+ Leafy green vegetables for vitamin C.

+ Get some sun to produce vitamin D.



Make sure to get 30-60 minutes of aerobic exercise 5 times per week. Get 8-9 hours of deep sleep each day. Your motivation will be how much better you feel.
search Vegan Pyramid.
Something varied with lots of dark greens and fruits. Try lots of different foods to be sure you are getting all of your nutrients. You should eat about 6 different colored veggies, fruits and proteins too. The less beige and white you eat the better. Also, if you are an athlete you should talk to your doctor or coach...you may not be getting to fuel you need to perform at your best. It IS possible on a vegan diet but, you have to understand some basic nutrition first.
it denends on the level of vegans.

some vegans even refuse to drink milk and eat cheese and eggs.



as a 13 year old girl... i don't think it's a good idea to be a vegan.

u are growin up and need some meats and milk and eggs.

Otherwise ur bones go fragile.