Comments on: What Is Well Balanced Vegan Diet For A 13 Year Old Girl?

By: VEGirl

VEGirl — Mon, 17 Aug 2009 04:17:22 +0000

Congrats on becoming vegan!

It’s not only great for the animals well being, but also for the environment, and for your health. Not only do animal products contribute to a slew of health problems (stroke, heart disease, diabetes, cancer, obesity, just to name a few) vegan food also tastes great! I am also a fellow 13 year old vegan girl, and I have found that this lifestyle has helped me become much healthier.

For a good, balanced diet, try to base your diet on whole foods (grains, fruits, vegetables, nuts. Natural foods!).

Vitamins and minerals will be no problem to get, just as long as you take a B12 supplement daily or weekly, and base your diet on whole foods.

Get details on vegan nutrition from Compassionate Cook’s podcast, called “Food for Thought” @ http://www.compassionatecooks.com/podcast.htm

Good luck and take care!
VEGirl
vegirlblog.blogspot.com

By: emily

emily — Fri, 03 Jul 2009 08:58:45 +0000

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.

By: Elizabeth B

Elizabeth B — Fri, 03 Jul 2009 02:01:11 +0000

search Vegan Pyramid.

By: arvin b

arvin b — Thu, 02 Jul 2009 22:29:45 +0000

Eat your greens and fruits.

By: EatYourV

EatYourV — Thu, 02 Jul 2009 15:30:05 +0000

http://kidshealth.org/teen/food_fitness/…http://www.veganoutreach.org/guide/http://www.vegetariantimes.com/2007/pdf/...
Vegans eat a variety of fruits, vegetables, grains, beans, nuts and seeds… or anything made from those.

By: Can't Wait for July 17th!

Can't Wait for July 17th! — Thu, 02 Jul 2009 10:43:03 +0000

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.

By: aqua

aqua — Thu, 02 Jul 2009 05:31:22 +0000

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.

By: embracex

embracex — Thu, 02 Jul 2009 03:32:44 +0000

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.

By: muffinnz

muffinnz — Wed, 01 Jul 2009 21:31:25 +0000

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.

By: healthnu

healthnu — Wed, 01 Jul 2009 19:32:42 +0000

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