Vegetarian girl. I get enough fruits&vegetables but supposedly not enough calories, help/tips?

Question

I'm a 14 and a half years old, 5"3, 129lbs vegetarian girl.
I eat three meals a day and about 3-4 (healthy) snacks, never starve and I eat when I'm hungry,I have a food diary and it always adds up at or slightly below 1,000 calories. and I keep hearing I should at least get 1,200?..but I'm just not hungry!


For example, this is what I ate today:

breakfast 8:30pm
1/2 quick oats [150 calories], 1 medium sized orange
8oz green tea [1 tea bag], 20oz water

snack 12:30pm
1 banana

lunch 1:30pm
1/2 quick oats[150 calories]
8oz green tea [1 tea bag], 20oz water

snack 3:30pm
1 plum and a small pack of raisins [45 calories]

big snack 7pm
fruit salad [15 grapes,2 orange slices, 2 mango slices, 1 cup cubed watermelon pieces, 1/2 cup melon pieces]

dinner 8pm
1 whole wheat bread slice [70 calories],1 smart dog [45calories],ketchup and mustard, 3 pickle small slices

side salad; 1/2 cup cabbage&romaine, 1/4 broccoli, 1/2 spinach, 1/4 cup green beans, 2 small slices green pepper
20oz water

SEE I eat so much, just that it's HEALTHY!! So when i added the calories I got about 920 calories...what did you guys get? Please help, don't give me the calorie counter sites...!!



Will I be ok?????



Tell me your tips/advice/etc..


And I'm somewhat picky, for breakfast and lunch i always have plain oatmeal or cereal with soy milk and dinner is usually either, pb&j sandwiches OR smart dogs, or veggie patties, egg white omelet...and usually always on toast and veggies.






worked out today, 30mins on elliptical machine and 15mins of wright lifting at the gym.

SEE I eat so much, just that it's HEALTHY!! So when i added the calories I got about 920 calories...what did you guys get? Please help, don't give me the calorie counter sites...!!



Will I be ok?????



Tell me your tips/advice/etc..


And I'm somewhat picky, for breakfast and lunch i always have plain oatmeal or cereal with soy milk and dinner is usually either, pb&j sandwiches OR smart dogs, or veggie patties, egg white omelet...and usually always on toast and veggies.






worked out today, 30mins on elliptical machine and 15mins of weight lifting at the gym.

No, I'm not trying to gain weight guys!!!.. In fact loosing 15lbs..I'd be at my goal. :] But, this is nota diet I'm on through, I've eaten like this for a couple months since I became vegetarian and a lot more healthy..but I work out more too loose the weight :]



I guess my problems is.. I don't want to be unhealthy by not getting calories, but if I'm fine and getting all the nutrients I need, please telll me :]

Answer 1

I agree with KitKat! Your body is in starvation mode
I ran the numbers and came up under 800 Kcals for your sample menu. Is there a dressing used on your salad? You sample diet contains almost no fat calories! Are you adding sweeteners to your tea? You seem to indicate that you've been eating this way for at least several months and this isn't a sustainable diet if that small listing really is all you're consuming.

In your additional details you say "SEE I eat so much, just that it's HEALTHY"; you are NOT eating very much and you are NOT eating healthy! Increasing your total calories by at least 50% would be a good start to eating healthier. At your age you want your diet to consist of (in terms of calorie percentage) roughly 15% protein, 25% fat and 60% carbs. Based on your sample menu you are currently getting 18% protein, 4% fat, 78% carbs and not enough of any of them. I'd guess you aren't hungry because you're filling up on insoluble fiber.

See a real dietician or nutritionist about your diet instead of trusting any of us here on the web! At your initial interview with them find out their feelings about being a child on a veggie diet, if they don't like the idea find another one that understands that a veg diet is OK. If they're familiar with the latest information on diet they should agree with the calorie method of determining diet instead of the pyramid method.

Answer 2

If you're 129 lbs and 5'3" (I'm no expert) but that sounds like a pretty healthy weight and as long as you're not losing a ton of weight or constantly getting thinner I would say you are fine. I would recommend just making sure you get an adequate amount of vitamins and protein, etc. Also, if you feel you need to add more calories try eating more carbs like pasta, bread, etc. Carbs usually have more calories than fruits and veggies and you don't have to eat a lot of it. Also, many nuts have a lot of calories and good fats (again you don't have to eat a lot of them either) peanuts are my faves and they make a nice small snack too. Anyhow I hope this helps. I think what you eat sounds really healthy. I am planning on gradually becoming a vegetarian because I don't like meat and it seems healthier. I wouldn't necessarily worry about it much, but if you are really concerned I'm sure that if you see a doctor or a nutritionist they would be able to specifically help you out.

Answer 3

I agree with those who are saying that your diet seems particularly short of protein. And I'm usually the first one to say that the typical American diet is too heavy in protein. I see in your notes that on other days you consume egg whites and soy milk, however, so maybe today (well probably yesterday by now) was a bit of a fluke.

You might substitute a high-protein meal (nuts, beans, egg whites) for one of your fruit snacks, since you seem to be getting more than adequate fruits and vegetables already. And if you have cereal twice a day, why not have one each oatmeal and cold cereal with soy milk, instead of two oatmeals?

A healthy way to add calories without adding bulk is to add two teaspoons of olive oil to your daily diet (in a dressing for your dinner salad, if you don't cook much).

It would be a good idea to visit a nutritionist (if you haven't already) to discuss how to get a balanced vegetarian diet. Again, I don't have more than a day to go by, but you might want to ask about good sources for calcium and B12.

Answer 4

That Victor guy's advice scares me. Youa re a t a realy critical age and it's important you are doing the right thing. Please listen to KitKat and GreenGhost and definitely see a nutritionist or at the very least pick up some books on vegetarian nutrition (like Becoming Vegetarian), but remember that your caloric needs are way higher because you are at a point where important things are happening to your body. You want to do this right. Eating meals of bananas is NOT right for a 14 year old girl!

Answer 5

Thats not even close to enough the most idealistic number of calories she should eat is about 2000 if she is active, including messing around with friends. It seems she has developed an eating disorder, Best of luck! I hope she get's better and you guys stop fighting!

Answer 6

At your age, you should be getting closer to 2200 calories.

At this point, I'd be concerned about doing such a minimal diet at such a young age. You are getting very little protein, a good number or carbs, and an incredibly small amount of calories. You need to see your pediatrician with a copy of your food list and discuss it with him. You could be doing permanent damage if you aren't getting the proper nutrients. Be sure to be clear that you are vegetarian and that he won't change that, but that you want to make sure you aren't doing any harm to yourself.

A diet this strict is also setting you up for failure or for potential problems such as anorexia. A more realistic diet will help you reach your goals, but will not stress your body and will ensure proper nutrition.


What, dee? Stupid??? That's the recommended daily intake for someone her age! How is that stupid? http://www.overweight-teen-solutions.com/calorie-requirement.html
http://www.bcm.edu/cnrc/consumer/archives/percentDV.htm
http://www.weightlossresources.co.uk/children/nutrition_calorie_needs.htm
http://www.americanheart.org/presenter.jhtml?identifier=3033999

These articles recommend ranges from 1800-2200 Kcal a day for teenage girls who are inactive. Add 200-400 for activity levels.

Good luck to you.

Answer 7

You are not a bad weight for your height but if you want to lose a couple of pounds ( a couple not 15 ) that is fine but do not do it at the expense of your health ! Also always keep in mind that muscle weighs more then fat so do not go by the scale .. go by " how you look and feel" .. You are eating healthy foods , but not varied enough and not enough quantity to meet your bodies needs.I do not believe someone your age ( or in my opinion any age ) should not have to take supplements to be healthy and that that is where you are headed . First remember that these are the years now through your early 20's that you develop the bone mass necessary to " last your lifetime ". Humans especially women may develop osteoporosis and osteopenio ( you always hear about woman breaking bones and becoming fragile as they age but it is certainly not unheard of in their 20s/30s/40/s etc) as a direct result of not enough exercise or over exercising , but doing your gym routine sounds fine as long as you add walking , swimming and/or even dancing ; another reason they develop it is eating dairy which to your benefit you do not do , and lack of vitamin D , and absorbation of minerals as calcium and magnesium for bone development . You are " definitely" lacking some Protein which is necessary to grow properly, to build hormones ,enzymes ,and antibodies ( so you can fight illnesses ) , as well as keeping your body in balance , Fats are very important for energy ,for proper vitamin absorption and to make you feel full , Both Minerals and Vitamins you need for all body functions as well as how you look .. Your hair, your skin , how you age just to name a few .. Looking at your current eating habits you seem to have complex carbohydrates covered with the whole wheat bread and oatmeal , but you should consider changing off with whole wheat pasta , brown rice, peas, corn , barley , and potatoes (especially sweet potatoes which are great for you) . Next I noticed your lack of eating legumes( beans) in their whole form and nuts . This would give you the additional protein , essential fats ( omegas) , and calories you need . All food contains water and drinking 20 ounces at every meal is not only unnecessary it is giving you empty calories .You can drink a glass of water before you eat preferably 30 minutes ( if you want but your body will tell you when it is thirsty so to speak) and substitute nutritious juices( both vegetable and fruit) and /or soy and rice drinks .You are eating simple carbohydrates ( the fruits especially) but you use these for energy and you are eating them too late in the day ..(your big snack) You should have your larger fruit snack between lunch and dinner when body energy levels slump (3 ish) and have a light fruit snack late at night as an apple. Your lunch which should be a much bigger meal and is really where you are lacking . You are using colors but there are so many more .. Orange : as carrots, squash ,apricots .. yellow in peppers , squash and corn , pineapple , lemon , pears , Browns/tans :as in nuts , beans , pastas , White: as in Cauliflower , potatoes, Jicama, tofu , Reds: as in potatoes, onions, tomatoes(not just ketchup) , cherries , strawberries , beets, radishes , Blue: as in many berries , Purple: as in eggplant , prunes, figs, purple cabbage .Looking at your plate as a color palate and having fun with the colors ( think of new ones to add ) will help you widen your variety of veggies , fruits and nuts to have a healthy balanced diet for life . As well as making eating more enjoyable! You are headed in the right direction so adding these things will make and keep you healthy and fit . Remember when your body thinks you are starving it, it stores as much as it can in your fat cells as long as it can and lowers your metabolism thus begins a lifetime of poor diet and trouble losing and maintaining weight while being healthy . Some people are saying you are eating enough calories ..you are not .. .. Others say you are getting all you need .. .. not true again .. Green ghost is right on the mark ! .. your body believes you are starving it and doing exactly what I said above.. hoarding the fat you have .. There is more to nutrition then just eating a lot of greens ,some fruits and oatmeal if you really want to feel great and look great not just for now.. but for life .. and read about nutrition ..Good luck

Answer 8

I think your best bet is to try and get some protein into your diet which will both boost your calories and make it more nutritionally complete. nuts, seeds, beans and pulses are great sources of these. A handful of nuts is probably about 200 calories depending on which ones you go for and their fat content will also ensure you are getting a good intake of your fat soluble vits like vitamin e

Answer 9

If you are exercising, you need more calories. Your body is going to go into starvation mode and hold on to what it's got. I would add nuts and whole wheat pasta a few times a week.

Answer 10

Simply put: you are still growing and need more calories. You're depriving your body of the things it needs to keep you healthy. Discuss your vegetarian program with your doctor or a nutritionist.