how much protein does a 14 year old male need?

Question

I've decided to go vegetarian and my dad's giving me all this bull **** about protein. So i went on here to see what foods do have protein in them and stuff, so i showed him the list and he basically is being an *** and pretty much ignored it, and so my mother looked at it and she said i need to know how much protein i need at my age, and then figure out how much i will have to eat and what, etc.

Answer 1

ok - the vegetarian diet is one of the healthiest diets. parents seem to think meat is the only source of protein but its not. many young people eat well on a vegetarian diet but the key is a well balanced and well researched meal plan.

For most healthy children, a vegetarian diet can provide a nutritious alternative to a diet that includes meat. However, special care needs to be taken with children on all vegetarian diets; especially vegan diets. Strict vegan diets are generally not recommended for very young children.
Types of vegetarians
There are different types of vegetarians, determined by the types of foods a person does not eat.

Vegetarians can be classified into the following groups:

Lacto-ovo vegetarians - exclude red meat, offal, fish and poultry. Obtain protein from dairy products, eggs, beans, legumes, pulses and nuts.
Lacto-vegetarians - exclude red meat, offal, fish, poultry and eggs. Obtain protein from dairy products, beans, legumes, pulses and nuts.
Vegans - exclude red meat, offal, poultry, fish, eggs and dairy products. Obtain protein from beans, legumes, pulses, nuts and soy products like tofu.
The type of vegetarian diet most commonly associated with significant nutritional problems in children is the vegan diet.
Children need good nutrition
To avoid the risks of an inadequate diet in children who are on vegetarian diets, you should make sure your child’s diet includes:
Protein alternatives such as nuts, eggs and tofu
Energy for growth and development
Iron to prevent anaemia
Vitamin B12
Vitamin D and calcium to prevent bone disease
Suitable fats from non-meat sources
Food in the correct form and combination to make sure nutrients can be digested and absorbed.

Recommended sources of protein
When meat, poultry and fish are restricted in the diet another source of protein needs to be included.

Peas, beans, lentils and pulses form an important part of the diet for vegetarian children. Pulses should be thoroughly cooked to destroy toxins and to help digestion. Undercooked pulses can cause vomiting and diarrhoea.

Small serves of protein should be included at each main meal. Suggestions for beans and legumes include:
Baked beans
Lentils
Chick peas and hummus
Red kidney beans
Lima beans
Navy and great northern beans
Three bean mix
Haricot beans
Smooth nut butters.
Young children have high-energy needs and a small stomach. You should include a mixture of refined and unrefined (wholegrain) cereals and a variety of energy-giving foods in your child's diet. These can be found in the following foods:
Cereals - all types of cereal are suitable for vegetarian diets. This includes baby cereals such as infant rice cereal, and wholegrain cereals and refined cereals like pasta, flour, white rice and white bread.
Dairy products - full fat dairy products. An alternative is soy milk with added calcium. Some soy milks also have added vitamin B12.
Fruit and Vegetables - include a wide variety of fruit and vegetables every day. As a guide aim for 2 small serves of fruit and 3 small serves of vegetables.
Oils - include soy and canola oils because they contain linolenic acid, which is important for brain and nervous tissue function. Oils also provide energy.
Be careful with fibre
Watch the amount of fibre in your child’s diet. Too much fibre can lead to poor absorption of important nutrients including:
Iron
Zinc
Calcium.
Too much fibre can also be extremely filling, which may prevent a child consuming all their energy needs. Try to introduce a variety of high-energy foods, such as avocados and vegetable oils, to meet energy needs.

diseases such as high blood pressure, heart disease and some cancers.
Vegetarians in non-vegetarian households may not eat as well because they may be less likely to get help about what they need to eat if the family is not used to planning vegetarian meals.
A vegan diet has a greater chance of causing health problems than other kinds of vegetarian diet.
Young people especially, have high needs for the right kinds of food because they are growing quickly. Many adolescent girls do not get enough protein, calcium, iron and zinc even when they do eat meat.
It is very important that young people on a vegetarian diet plan their meals and snacks to make sure that their health needs are met.

take comfort in the fact that this forum gets lots of young people wanting to become vegan or vegetarian but their parents are very intolerant of their changes. Its a matter of researching and explaining that this is a health decision as well because................

Being vegetarian is healthier, than any other diet possible and that isn't even touch the hormones and antibiotics, used in raising animals, and the possibilities and realities of meat borne illness, Mad Cow Disease etc. .

Better for your heart. Proven to reduce heart disease, and even reverse coronary heart disease.

Automatically lower s your cholesterol levels. The only foods that contain cholesterol are animal products, like meat and dairy. And since a three-decade-long study found that not a single subject with a cholesterol level below 150 has ever developed heart disease, that's hard to ignore!

Vegetarians have lower rates of obesity, coronary heart disease, high blood pressure, large bowel disorders, cancers and gallstones.

Reduces stroke risks and coronary artery disease.

Reduces symptoms of fibromyalgia.

Reduces food poisoning. 95% of food poisoning is linked to animal products.

Your bowels will work much better, therefore, keeping your whole system healthier.

Live longer healthier lives. One 21-year-long study that compared meat-eaters and vegetarians showed that the greater the meat consumption, the greater the death rate from all causes combined.

Increased vegetable and fruit intake reduces your need for taking a multi vitamin plus increases your antioxidant intake.

There is no proof, what so ever, that a person must eat animal flesh or any by products of animals to be healthy, yet there is overwhelming proof that it truely is best not to!

Below are some great web sites good luck - and feal free to check my answers as there are similar questions there as well that might help.

Answer 2

Torrie, of course just eating fruits and vegetables won't be a balanced diet-vegetarian or not. You need grains, legumes, nuts, etc. However, some fruits and vegetables are high in protein, so if they're part of a balanced vegetarian diet, you should be fine. And FYI, a vegetarian has been approved for anyone at any stage of their life, whether an infant or pregnant mother.
The following foods are high in protein.

Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas
Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice
Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini
Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)

I certainly think you could manage to eat a few of these everyday, don't you?

Answer 3

Well every person has a different protein amount that is sufficient to them. I weight 125 and should take in approximately 46g daily. There's this equation that my doctor told me to figure out the amount of protein that I should be taking in as my weight changes and its weight in pounds times by .37 and this should give you the minimum amount that you should be taking in. (Yeah my mom was freaking out about that too) Now, if you exercise daily or are in a type of sport, you should be taking in a little more. You can check the amount of protein that each food has is by checking the back of any packaged food or you can google for example the amount of protein in a single egg. A great way to get your protein is by eating eggs, beans, nuts, or soy milk. Soy milk is great because you can eat it with cereal or make a shake and use it just like you would with regular milk. I understand what your going through and I wish you a lot of luck in your lifestyle transformation to vegetarianism. I hope I could have helped (I am still learning how to get this whole vegetarian-healthy thing . but I'm getting there and you will too) Good luck!

Answer 4

Don't listen to all these people trying to tell you that you shouldn't become vegetarian. I became a vegan at 15, and it was the single best decision of my life. My dad bother me too, but mostly about animal fat. Anyways, you need no more than 60 grams. Since your young, you probably need about 50 grams. Soy protein isolate is a very good source. One serving gives you 24 grams. Eat a variety of vegetables as well.

Good luck

Answer 5

When converting to being a vegetarian you need to be careful. Not only do you need to be having some form of protein but you need to make sure your body is getting the proper vitamin and minerals. I would suggest that if you are serious about becoming a vegetarian see a nutritionist, there are many different types of vegetarians. At your age your body is starving for so many things that if you do not take or don't take enough can do your body some damage. Nothing wrong with being a vegetarian just be careful. Your dad is just looking out for you.

Answer 6

The recommendation I have read is roughly half a gram of protein per pound of body weight. If you're very active, you may want to increase that a bit. But you don't want to eat too much protein, especially animal protein, because you'll lose calcium.

Beans, soy products, seitan (wheat gluten), nuts, quinoa (a South American grain) all have protein. Eat a good variety of foods, and you should be fine. You don't need to "combine" proteins at a meal--just eat a good variety of foods throughout the day.

Answer 7

Yeah, definitely eat some peanuts and avocados if you want to go vegetarian. I suggest eating meat, but these are your choices. But males will grow a great deal during this age and you don't want your growth to be stunted by a poor diet. So eat lots of nuts and look up some recipes you can use for avocado so you can get the protein you need. Protein is what pretty much anything of substance is made of in your body.

Answer 8

im a vegetarian too and im 16. i've been a veggie since 5th grade and havent had any problem with my protein intake. i dont even try to eat a lot of protein because u would be surprised at just how many foods have protein.

and as of the parents, try not to get to annoyed. my parents didn't approve of it either until about a year. they'll come around!

Answer 9

The World Health Organization has established a minimum of 10% of your calories needing to be from protein.

Chef Kristen Suzanne
www.KristensRaw.com

Answer 10

Honestly man- from experience- going vegetarian is retarded...Yes animals being killed for food isnt great but its been goin on since history began...theres always a food chain and vegetarians think they are helping by not eating animals...but when in fact they are just causing grocer stores to throw out cut meat already that goes bad because its one less steak that a vegetarian wants to eat...Your reasons are your reasons but when it comes to protein- you need it. You can get whey protein and make protein shakes. Some have egg in it so watch out. You are 14- you should be eating alot of protein because your growing and your body needs to build and refuel. If you workout too- protein is crucial- it is the foundation for building muscle. Your dads right man. Protein is natural as well- unless its from an unnatural source...but trust me- just eat meat. Your missing out if you don't...and your little vegetarian diet wont stop the world from eating a hamburger. Now to answer your question- You need at least 1 gram per lb. of your body. At your age it doesnt hurt to have too much protein as long as you are athletic and not a couch potatoe.

Answer 11

Well, I'm also 14,but when i was younger, i went on a protein kick. It;s not all that important, but i would say just eating fruits and veggies isn't going to give you much protein. All meat has a good amount of protein especially fish, so if you ask me, dont go veg, God didnt put animals here for nothing!