What do I feed my newly vegetarian daughter?!
What do I feed my newly vegetarian daughter?
My almost 16 yr old daughter signed up through PETA to be a vegetarian for 30 days. She thinks she wants to keep on being a vegetarian beyond her initial committment. She plays sports, and thus needs a fairly high in protein diet.
She doesn't like tofu, beans, milk, yogurt, or peanut butter. We've tried hiding tofu and beans in things - she picks them out because she doesn't like their texture or taste. We're adding protein powder to baked goods - but, she can't live on banana bread alone! She'll eat eggs and cheese - but we need to limit her fat and cholesterol intake, too. She has been doing some smoothies with yogurt, protein powder and fruit.
What do you recommend for good protein sources for her that she might actually eat?
Thanks!
3 months ago
Thanks for the responses so far...
She doesn't like nuts or seeds either. :(
We're trying to offer her choices to help her vary her diet. She has discovered she will eat some forms of tofu (just took her to a great vegetarian Chinese restaurant). I bought her a couple of the Morningstar products to try. I picked up some TVP at the store the ohter day, but we haven't tried it yet.
We have been offering her alternate versions of what we're eating - and have asked only for the PETA propaganda to not be shared at the table. As a family we eat mostly organic, whole grain, free range, non-hormone injected foods anyway. We even have our own chickens.
I'm afraid she ends up not eating at all because we don't have enough options in the house for her to choose. Hummus and banana bread do not a meal make!
3 months ago
The kid is pretty independent & does feed herself on a regular basis - dinners are about the only thing "we" cook for her because we cook for the family. Also, she loves cooking & cooks with us, too.
Second, she loves exploring foods from other countries - so the suggestions to try Indian (which she loves) and African and other cuisines is a great one. We just won't be able to tell her she's eating lentils because she'll gag (long story).
I am encouraged about the TVP comments and the advice to try a variety of the meat substitute brands. Thanks also for the great advice about vitamin and mineral supplements! We've been focussing on the protein aspect due to her sports activities and size (she's tall and thick) - by our caluculations she should be consuming about 100 grams of protein a day to maintain a healthy weight and muscle mass.
She is definitely a picky eater in the world of vegetarianism. So, we're looking forward to trying new ingredients and flavors together.
3 months ago
The "formula" we were using for her protein requirement is .6 of her body weight due to her being a teenager and athletic - therefore needing a higher protein intake. My partner did that part of the research.
Answers:
3 months ago
Thanks for the responses so far...
She doesn't like nuts or seeds either. :(
We're trying to offer her choices to help her vary her diet. She has discovered she will eat some forms of tofu (just took her to a great vegetarian Chinese restaurant). I bought her a couple of the Morningstar products to try. I picked up some TVP at the store the ohter day, but we haven't tried it yet.
We have been offering her alternate versions of what we're eating - and have asked only for the PETA propaganda to not be shared at the table. As a family we eat mostly organic, whole grain, free range, non-hormone injected foods anyway. We even have our own chickens.
I'm afraid she ends up not eating at all because we don't have enough options in the house for her to choose. Hummus and banana bread do not a meal make!
3 months ago
The kid is pretty independent & does feed herself on a regular basis - dinners are about the only thing "we" cook for her because we cook for the family. Also, she loves cooking & cooks with us, too.
Second, she loves exploring foods from other countries - so the suggestions to try Indian (which she loves) and African and other cuisines is a great one. We just won't be able to tell her she's eating lentils because she'll gag (long story).
I am encouraged about the TVP comments and the advice to try a variety of the meat substitute brands. Thanks also for the great advice about vitamin and mineral supplements! We've been focussing on the protein aspect due to her sports activities and size (she's tall and thick) - by our caluculations she should be consuming about 100 grams of protein a day to maintain a healthy weight and muscle mass.
She is definitely a picky eater in the world of vegetarianism. So, we're looking forward to trying new ingredients and flavors together.
3 months ago
The "formula" we were using for her protein requirement is .6 of her body weight due to her being a teenager and athletic - therefore needing a higher protein intake. My partner did that part of the research.
First of all, if she is a vegetarian, then she can eat eggs and dairy. Vegans are the ones who don't eat any sort of animal products. There are also gray areas between the two, but those are the basic definitions.
I became a vegetarian around the same age your daughter did, and have stuck with it for the past 8 years. I was also very active (dancing with a professional ballet company), so I'm pretty sure it can work for your daughter. There are some simple solutions, and protein might not be as much of a problem as you think.
Morningstar Farms, Boca, Worthington/Loma Linda, Amy's, and Smart Deli are your new best friends. These companies make products that are almost identical to actual meat products. They make everything - chik'n nuggets, veggie dogs, veggie lunch meat, burger crumbles (like ground hamburger), tuno - basically almost anything you can get in meat form you can get in veggie form. I find this is an easy way to convert to vegetarianism because you don't have to make drastic lifestyle changes. These are made from textured vegetable protein, not tofu, so it has a better texture. As a tip, don't cook them as long as you would cook regular meat or they'll get dried out and gross. You can probably find them at a decent sized grocery store in the frozen and produce sections. Otherwise, check out organic food stores like "Whole Foods". Try different brands of the same product - I like some things in some brands, some things in others. For example, I really don't like Morningstar Farms' veggie dogs, but the ones from Smart Deli are very good. And I like Morningstar Farms' burger crumbles better than Boca's. You really have to try a lot of things to see what you like.
There are also lots of options that are naturally vegetarian. Mac and cheese, cheese pizza, pasta with marinara sauce, some Chinese food - these are all naturally vegetarian dishes that most teens will eat. This also gives you more options than just salad, which gets really old after a while... "Oh, you're a vegetarian! Here, have a salad!" I'm a vegetarian, not a rabbit!
As far as nutrition goes, don't worry about the protein too much. The average American actually gets too much protein. If she's eating dairy, eggs, and meat substitutes, no need to worry about protein. Actually, the main thing you need to worry about is iron. I have to take an iron supplement so I don't end up anemic. One other nutrient that you may not have thought about is carbs. Many vegetarians get too many carbs. Just have her watch her carb intake and she'll be fine.
Take a deep breath mom - your little girl is going to be just fine. Either of you can email me if you have any questions! I'm always willing to help veggie heads! Good luck to both of you!
Maybe she should learn how to prepare her own food.
Eating eggs- No no. That isnt a vegetarian diet. But anywho...if she refuses to eat any of the substitutes, then she might as well pick a plot and start digging, because you are right, she cant live on banana bread alone. So after she does the plot thing, just make another daughter and feed her raw bloody meat every day. Preferably cute things.
If she doesn't want to eat the same as everyone else she can A) Make her own food -at 16 she's old enough to cook for herself or B) eat the vegetables at dinner while everyone else eats real food.
These are some of the most common dishes that vegetarians eat without substitution of ingredients. Such dishes include, from breakfasts to dinnertime desserts:
Many pasta, rice, bean, potato and bulgur/cous cous dishes, stews, soups and stir fries.
Pancakes, waffles, cereals and oatmeals, French toast, granola bars, donuts, muffins
Fresh fruit and most salads
Potato salad, egg salad, baba ganoush, pita-wraps or burrito-wraps, vegetable pilafs, baked potatoes or fried potato-skins with various toppings, corn on the cob, smoothies
Many sandwiches, such as grilled cheese, and cold sandwiches including roasted eggplant, mushrooms, bell peppers, cheeses, avocado and other sandwich ingredients
Many side dishes, such as mashed potatoes, scalloped potatoes, some bread stuffings, seasoned rice, and macaroni and cheese.
Many desserts, including pies, cobblers, cakes, brownies, cookies, truffles, rice-krispy/peanut butter treats (from gelatin-free marshmallows, or marshmallow fluff), pudding, rice pudding, ice cream, creme brulée, etc.
Oriental confectionery and desserts, such as Halva, Lokum (aka Turkish Delight) are mostly vegan, such as Baklava at least vegetarian.
This is her decision, from the sounds of it. At 16 years old she should take responsibility for the choice and be able to provide the necessary foods she wants. If this is what she wants, let her go for it. You should not be responsible at this point for preparing her meals. You can help her and support her by putting it in her corner. She'll learn a lot more that way.
soy beans as a protein source and veges(i like chinese try that). and slap some sense into her and feed her some meat
If she signed up for PETA then she should be drinking Silk products not milk and she should not be eating eggs...PETA people are weird talk her out of this...if she wants to help then just tell her eat less meat
she is still growing and needs some trace minerals in meat/fish
I was vegan for a month in 2006 - and then I found this article
I did the 30 day too. Try the Special K protein bars they have 10 grams of protein each and they are satisfying, you can try all the other Special K Protein products also.
I would allow her to do the research on vegetarian diets and recommended daily allowances; and then present you with the proper dietary information. This way, she can make informed decisions in the future and you won't look like the food police.
She should be able to produce a list of acceptable foods which will provide her with the proper nourishment.
I don't know where you are, but here in California, the Morning Star vegetarian foods that you find in the markets are great. I had been a life long carnivore, but when my girlfriend introduced me to their veggie burgers, I took to them immediately. They taste just like meat, have the right texture, and are very nutritious. The morning Star hot dogs are pretty good. They don't have exactly the same texture as hot dogs, but having gotten food poisoning TWICE from hot dogs, it was easy to switch. Their veggie bacon is good too, just cook it over a low flame because it can burn quickly.
I obviously don't eat as much meat as I used to! Will I ever go strictly vegetarian? No, but the Mornig Star products taste good and are extremely healthy.
Part of being any style of eater is all about choice. Being a vegatarian or even a vegan isn't easy. Going out of your way to make her choice work for her doesn't teach her anything either. I agree with the response of having her go through the motions of figuring her meals out while everyone else at the table goes about their own choice menu items. Don't criticize her choice, and demand the same respect that you give her. It'll give her the oppotunity to see what it takes, and if it's really worth it to her.
Let me begin by saying how wonderful it is that you are going through all this effort for your daughter and supporting her search.
While I completely respect her decision, she needs to start branching out.
The simplest way to help her out would be to make the dishes you normally make but keep the meat in another pot. When the food is done, scoop out her plate and then add the meat for the rest of you. If she is being rude about her decision, you may want to have her explore her own options on preparing meals.
Another great option is to use fake meats for her. There are many wonderful options in the freezer section or in a section near the produce in the grocery store.
Also, the protein thing is a bit of a myth. There is protein in almost anything. If she is under 135 lbs, she at most needs around 40-42 grams per day. The average American gets 2-4 times that much, which can lead to various diseases later on.
I have collected some great protein information here.
http://blog.360.yahoo.com/blog-gxld3h0hc...
http://www.vegsoc.org/newveg/fft/index.h...
http://www.physsportsmed.com/issues/1996...
http://www.passionatevegetarian.com/prot...
http://www.vegsoc.org/info/protein.html#...
:)
Here is some info on iron too. You can also type in iron in the vegsoc.org search engine from the second link above. A person should NEVER take iron supplements unless a doctor tells her she is low and needs them. Too much iron is dangerous. Iron can also be found in a vegetation-based diet.
:)
http://blog.360.yahoo.com/blog-gxld3h0hc...
If she refuses to eat healthy food, she should get a vegetarian multi-vitamin. Vegetarians don't specifically need these, but anyone who refuses to get a balance of food can be helped by taking them.
She can also get her B12 by sprinkling some nutritional yeast on her food.
Good luck
____________________
EDIT- Just wanted to make sure of something... by your protein calculations, you daughter is over 300 lbs.
0.8 grams of protein for every kilogram
0.36 grams of protein per pound that we weigh
http://www.vrg.org/nutrition/protein.htm...
http://www.mypyramid.gov/mypyramid/index...
Let her snack on nuts. Seriously, they're really good for you and I'm sure she can find a kind that she likes.
i'm sure other people have already said it
nuts and seeds
and if she dont' like tofu, go to a chinese restruant and buy a tofu dish from them and see if she'll eat it
First off, it's nice that you're researching all this for your daughter. There are many parents who would just force their kid to eat meat. I just want to commend you for understanding her choices.
I think your daughter needs a reality check. Picking out tofu and beans is not an acceptable option in a vegetarian diet (especially beans). Does she know that unless she eats legumes (or fake meats), she won't be getting iron and enough protein?
She should be preparing her own food! Stop babying her and start getting her ready for independence! In a year or two she'll be going away to college, so she'd better learn how to prepare her own healthy food now! You're not doing her any favors by catering to her every culinary whim.
Try chickpeas- tell her they're peas, not beans. Edamame may work as well. Quinoa is a great grain that is very high in protein- but do rinse it and toast it before cooking it, or it will be quite bitter. Try making pureed soups with a lentil base. Add spinach to salads and sprinkle lots of seeds on top. Try going out for dinner at an Indian restaurant where she can have paneer with spinach and tomato sauce, lentil daal and lentil-based dosas. Alternately, take her to a North African restaurant where they do a lot of stewed spinach and lentil stews.
Kashi Go Lean cereal has thirteen grams of protein per serving (and five grams of fiber). The Original is better than the Crunch variety. Serve it with natural yogurt and chopped nuts for breakfast.
Thankyou for being such a supportive parent. Don't listen to these people who are telling her to cook her own meals. Your daughter has made a good decision.
You should check out your local supermarket for substitutes. The TVP you bought can be used instead of mince in lasagna. It tastes very similar, only a bit saltier. You'll be able to find fake sausages, hotdogs, chicken, bacon, etc. They are usually pretty fatty, but have lots of nutrients that are present in meat.
Plus, she'll need to take iron and B12 supplements. I've tried going without them and ended up anaemic. Make sure you don't just buy the cheapest ones because they cause constipation. I'm in Australia and use Blackmores supplements (not sure what you've got over there).
Good luck!
Whole grains like whole wheat pasta, whole grain bread are great sources but everything has protein in it so I wouldn't worry too much. Google the vegetarian food pyramid on line.
I also came across a website called Vegetarian Teen. Check it out: http://www.vegetarianteen.com
First, kudos to you for supporting and encouraging her! My 12 year old daughter has been a veggie for years, and I am behind her 100 percent. Here are some of the things my daughter likes, maybe it will give you some ideas-mediteranean curried cous cous, bell peppers stuffed with rice and chopped veggies, baked in some veggie stock thickened with cornstarch, omeletts, pizza with cheese and bell peppers (we make it homemade) spanish rice (great place to hide some beans or lentils) tortilla wraps with spanish rice, cheese, and beans, cheese tortellini with alfredo sauce or spagetti sauce, veggie chili, veggie soup (another good hiding place for beans) Patties made from mashed potato and beans, served on a hamburger bun with lettuce, tomato, sprouts, etc. Quinoa and millet are great sources of protein, and make a nice pilaf. For ethnic stuff, google "pupusa" and "arancini" for some super recipes. Also, try her on rice or almond milk-both great sources of protein, and make great smoothies. I make mine homemade so I can combine almond, rice, and sesame milk, depending on what flavor profile I want at the time. You could buy both kinds, and try blending them until you get a flavor she likes-they also come in chocolate and vanilla flavors. Good luck, and good for all of you. Email me if you need more ideas.
First of all congratulations on your daughters choice becoming a vegetarian! Its good to see that you are so supportive of your daughter's personal choice, and that you are helping research for her. You may even find the vegetarian/vegan subject to be very interesting to learn about.
One of the most common thing people worry about when new to being a vegetarian is protein. Which makes sense because we are taught to believe that protein is important for growth, and body maintenance. But no living thing aether plant or animal would grow in the first place without it. You probably know that protein is made from amino acids, there are 23 different amino acids in a whole protein. But did you know that your body makes 15 out of the 23 amino acids? The other 8 have to be consumed from food, did you also know that if you were to consume the 8 essential amino acids alone, that your body could make complete protein?
Ever wonder how athletic, muscular, and powerfull animals like horses, oxen, elephants, camels etc etc get enough protein from plant based diet? look at these amazing animals! - http://www.dreammooreranch.com/talisman2...
http://www.lion-lamb.com/camelride.jpg...
http://www.throwtheword.com/uploaded_ima...
http://www.history.org/history/teaching/...
Read this, it has the kind of information you will want to know http://www.drmcdougall.com/medical_hotto...
Don't fall into the myth that protein can only be got from eating meat, eggs, dairy, nuts, beans, seeds. All living things weather they be plants, animals, bacteria, fungi, are made with chains of amino acids, they would not grow without them! And most plant sources contain all 8 essential ones, by eating a variety of fruit, vegetables, grains, nuts, seeds, legumes a vegetarian will not only get more than enough protein but will also get many other nutriants.
The average american consumes 2 to 5 times more protein than what is healthy for them. Excess protein is toxic to the body and very acidic, to nutralize the acid your body must use the calcium from your bones to nutralize the acid, over time this can lead to osteoporosis (the countries who consume the most animal products suffer from the most osteoporosis) This extra protein and calcium now has to be washed away through the kidneys over time the extra calcium can lead to kidneys stones (kidney stones are made with 95% calcium)
Here is another thing.. In what time in a humans life do they need protein the most? When your a growing of course! You grow the most between the age of 1 day and 6 months, in this time frame a baby will double its birth weight. Did you know that only 5% to 6% of the calories in human breast milk are protein? Why would an older child or an adult need more than that? Here is a vegan body builder, he uses no supliments or steroids http://www.youtube.com/watch?v=yveh7w_w1...
The simple rule is if you eat enough calories your body will get more than enough protein. I am a very active female as well, I have a physical job, I jog, I bike, I lift weights, I go to fitness classes 3 times a week. I do between 30min to 3 hourse of good hard exercise every day, and I NEVER seek out protein, I just eat a well balanced diet based dominantly on fruit and vegetables. But I also eat a good share of grain foods, ground seeds, raw nuts and legumes.
If you are looking for tasty healthy recipe ideas I would be more than happy to share them with you and your daughter. Otherwise don't worry too much and just keep up the research on vegetarianism. Feel free to send me an e-mail if you like!
Have you tried the veggie patty sandwich at Subway. I believe it is the Morningstar veggie patty in the stores. I found the black bean burgers at Chili's to be good (or similar ones sold in the store), maybe she might like them in burger form? If you're at a Chinese restaurant try to find a tofu skin dish, it is the thin sheets of tofu, so it doesn't have the texture of block tofu. Either that or diced them very finely with other diced items. I had a dish with finely diced marinated tofu, mushrooms, veggie hot dog bits, and some other diced veggies.
Also, yes trying foods made by people who know how to make veggie food is one of the best things to try. Indian food does have various bean dishes nicely made with sauces. You might search happycow.net for suggestions on places to eat and stores to get things from.
All I can think off is corn and rice. they make nearly a complete protein. Would be complete with beans... Have you tried any other nut butters? Put almondbutter on her toast instead of butter and try smoothies with nutbutters "hidden" in them! I can't think of anything else, sorry
Or you could try veggie patties and veggie dogs, they don't taste like tofu and are widely bean/nut free