You want to be vegetarian.Great!To get started on your new diet, you need to talk to your parents.You need to look at what you're eating to get the vitamins and minerals you need.You need to eat from each food group each day like when you were eating meat.
Step 1: Talk to your parents.
You need to talk to your parents if they aren't vegetarian.Explain why you want to be vegetarian.Explaining your reasons can be helpful when they are resistant.If they continue to be resistant, focus on the health benefits of vegetarian eating and not force them to agree with your beliefs.When your parents aren't busy, it's a good time to talk.You could tell your parents that you'd like to be a vegetarian.I don't like eating animals.I can't bring myself to do it anymore.Can you help me with this?Offer to help prepare your own meals.It would be better if you didn't make extra work for your parents.Don't make them feel bad about eating meat.
Step 2: Have a conversation with your doctor.
Ask your parents if they'll talk to your doctor for you.Your doctor might want to give you a few suggestions.They might want you to take a few vitamins to make sure you're getting the right vitamins.The doctor may have suggestions for your diet if you have a health condition.
Step 3: You might be able to visit a dietician with your parents.
A dietician is someone who studies diet and food.They are good people to talk to if you are trying to become a vegetarian.They can help you figure out what to eat.Your body needs vitamins and minerals.It's a good idea for your parents to be there.They will be buying food.
Step 4: You can find recipes you like.
There are kid-friendly recipes for vegetarians.Try to find recipes online.You can check out books from the library.You might need to try different dishes before you find something you like.
Step 5: Do you know what's in your food?
Meat products can enter your food.Some of the foods that restaurants use may seem vegetarian.If you're not sure, it's best to ask.Ask your parents to help you read labels.There are animal products that can be added to products.It will be easier to find vegetarian or vegan foods.
Step 6: You need to eat your iron.
It's important that you have iron in your body.It makes red blood cells.The blood cells move oxygen from your lungs to the rest of your body.Adding other foods with iron to your diet is necessary if you're cutting meat.Broccoli, chickpeas, and baked beans are good sources of iron.Greens are rich in iron.Your body will take in the iron more easily if you eat these foods.Fruits and vegetables with high levels of vitamins C and E include oranges, lemons, limes, tomatoes, broccoli, and strawberries.A broccoli and chickpea salad with a squeeze of lemon juice is a good way to increase your iron.Girls who are having their periods may need an iron supplement.
Step 7: Get your calcium.
Calcium is good for bones.It's important when you're growing.You may have heard that dairy is a good source of calcium.If you are a vegetarian, you can get the calcium you need from dairy.You can get calcium by eating greens.A good source is figs.Fortified soymilk, tofu, and orange juice have calcium as well.If you eat dairy, it's a good idea to cook a meal with some tofu or feta cheese.
Step 8: Take in some sun or eat your vitamins.
The calcium is taken in by your body.Your body can use it for bones.It is included in fortified soy milk as well.You're like a plant in this area.Being in the sun is good for you.You don't want to be out so long that you get burned, but just playing outside can be enough for you to get your vitamins.You need a sunscreen when you spend more time in the sun.If you need a supplement, talk to your doctor.
Step 9: There are sources of vitamins B12 and B13.
Your body makes red blood cells.It helps your brain work.It can be hard to get this in a vegetarian diet.If you plan on eating eggs and dairy, you should be aware of the vitamins they have.If you don't have it, try fortified cereals, soy milk or yeast.You might need a supplement to get what you need.
Step 10: There are sources of zinc.
Your body needs zinc.It can help heal cuts and scratches quicker.It's good to help your body make new cells and make the proteins it needs.If you're going to skip dairy, you need to eat foods like beans, nuts, tofu, and tempeh to get your zinc in.
Step 11: Get enough calories.
If you're a vegetarian, you might think of it as meat.It's also found in vegetables.If you're a boy or a girl, how much you need depends on how old you are.If you're 4 to 8 you need at least 4 serving a day.If you are a girl who is 9 to 18 years old, you need 5 serving a day.If you are 14 to 18 and a boy, you need 6 1/2 serving.You can eat a single egg, tofu, peanut butter, 1/2 cup of beans, or 1/2 ounce of nuts if you are a vegetarian.It's a great option to have dairy and soy products.
Step 12: You should eat your veggies.
You're going to be eating a lot of vegetables as a vegetarian.You should eat at least 4 to 6 serving of vegetables a day.You should try to get a variety.You can eat them in a variety of colors.One serving of a vegetable is 1 cup of vegetables or 2 cups of greens.
Step 13: You should treat yourself to some fruit.
Fruit is a great source of vitamins.They're delicious and sweet.2 to 4 serving of fruit a day is what you should be eating.You can eat fruit on yogurt.A serving is a medium-sized piece of fruit.A 1/2 cup of fruit is a serving.If you're eating dried fruit, your serving should be smaller.
Step 14: You can add some whole grains.
At least half of your grains should be whole grains.Whole grains have more fiber.3 to 4 serving of grains a day is what you should be eating.1/2 a cup of pasta, rice, cereals, popcorn, a tortilla, or a slice of bread is a serving.You should tell your parents to look for words like "whole-wheat" on packages.
Step 15: Enjoy vegetable fats.
If you only eat beans and vegetables, you may not have enough calories for a vegetarian diet.Adding a few healthy fats, like avocados and olive oil, can increase your intake just enough to give you the calories you need.