Warning: this is going to be long. I’ll try to categorize things so it’s easier to read and so others can pick and choose what they need/want
Some of you already know that I’ve been a vegetarian for about 25 years. I’m not vegan, although I enjoy a lot of vegan recipes. I eat some eggs and dairy, but try to be mindful of where those products are coming from. I also don’t buy or wear products made from animals like leather or alligator skin or fur or down.
Why do you want to become a vegetarian? Everyone has different reasons for wanting to become a vegetarian. Maybe it’s because of animal rights, maybe it’s because of wanting a healthier diet, maybe it’s because they simply don’t care for meat, maybe they think it’s better for the planet as a whole, or maybe a combination of several things. It’s easier to deal with the whole concept of being a vegetarian if you can figure out why you want to go down this path, because people are going to ask you about it and it’s easier to deal with if you have a well thought out answer ready.
Vegetarian or Vegan? In general, vegetarians (also called lacto/ovo vegetarians) eat mostly plant based foods, but also eat dairy and/or eggs. Vegans ususally eat no animal products at all including eggs, dairy and possibly honey and maybe even sugar (which may or may not be processed with bone char) and maybe certain beverages such as wines and beers that can be processed with isinglass or gelatin. Also, some processed foods, especially ones that are colored red, might contain cochineal or carmine which is the ground bodies of a particular red colored beetle. Most vegans consider insects to be “animals.” Lots of foods contain Gelatin (an animal product made from the hooves and connective tissue from slaughtered animals) which can found in marshmallows, some candies, some yogurts, Jello, mousse and don’t forget about the capsules that some medicines come in. Some, but not all, cheeses are not considered vegetarian, as they contain animal derived rennet which is not the same thing as microbial or vegetable rennet. Animal derived Rennet is made from the stomach lining of calves and is used as a coagulating agent. There are other coagulating agents that are not derived from animals as you can see in the link.
Do you want to be a Vegetarian or a Vegan, or would you simply prefer not to eat as much meat, or to avoid certain meats such as pork or red meat? Some people want to eat healthier and may give up or limit their intake of red meat, but still want to eat fish and chicken. These folks, in my opinion, are not really vegetarians, but sometimes they will refer to themselves as pescatarians. Or they will say, “I’m a vegetarian, but I eat occasionally chicken.” OK. (Shhhh, they’re not really vegetarians).
Nutrition
A lot of people seem to think that vegetarians will have a difficult time getting enough protein. Most people, vegetarians and meat eaters, actually consume too much Protein. Of course you do need protein, you just don’t need to get it from meat. Here’s a List of Vegetarian Sources of Protein and if you aren’t going to go vegan, eggs and dairy products are also full of protein.
Vegetable proteins may even be better for you than meat-based proteins because they have less fat and calories per portion than meat sources as you can see Here With some types of vegetarian proteins, you will need to eat more than one kind during the course of the day (not necessarily at the same meal, as was previously thought) to get Complete Proteins. Soy and Quinoa are 2 vegetarian items that contain complete proteins. Here’s some more info and a Chart to explain how to combine proteins to get your complete protein throughout the course of a day.
You will need to make sure to get your Fatty Acids The best vegan/vegetarian source of Omega 3 fatty acid comes from ground flax seeds (whole flax seeds are good sources of fiber, but the fatty acids just go right through your body and are not absorbed) or flax oil. As you can see in the previous link, there are other sources of Omega-3’s, but the ground flax seed or the flax oil has the highest concentration.
Another thing that you will need to be very conscious of is getting your B vitamins, especially B-12. B-12 is readily available in animal products, including dairy and eggs, but if you are going to go vegan, you will need to get Vegan Sources of B-12 in addition to taking a supplement. Here’s some more info about vegetarian diets and b-12 and Kids (which you are since you’re only 14).
Don’t forget about Calcium and Iron (taking note that calcium, and tannins which can be found in tea and coffee can reduce the absorption of iron, so make sure you pay attention to eat or take calcium supplements, or tea and/or coffee, several hours before eating a meal high in iron. Some of the success of a vegetarian diet is all about timing : )
Health
Vegetarian diets can be very healthy and might reduce your risk for developing heart disease, cancer and diabetes. Do not give into the temptation to become a “Cheetos Vegetarian”. By that I mean, don’t become a junk food junkie or you will pay the consequences with your health. Learn to love and prepare healthy meals with mostly whole foods and very little processed food.
Here’s some info from The American Heart Association
Here’s some info from The American Cancer Society
Here’s some info from the Mayo Clinic
Inconvenience for You
Know in advance that maintaining a vegan or vegetarian diet can be a bit daunting, possibly more expensive, and requires a lot of planning, and you need to know how to cook and prepare and shop for your own meals, because other people, although well meaning, may not truly understand what it means to be a vegan or a vegetarian.
You will need to become a vigilant label reader, so that you can know for sure if the products you are buying are truly vegan or vegetarian. Here’s a List of nasty things that you might not expect to find in your food or cosmetic products. You will need to become a question asker, especially in restaurants that may not always be forthecoming or knowlegeable about what exactly constitutes a vegan or vegetarian food or ingredient. You will also need to grow a thicker skin and learn how to politely ask friends and relatives if there will be anything that you can eat at their events (without embarrassing or insulting them) and be very forthcoming about offering to bring a dish to share with everybody if there isn’t going to be any veg offerings. You may also have to plan around events where there will be (or you aren’t sure) no veg offerings by eating ahead of time and/or carrying around snacks in your bag, or keeping a cooler in your car (when you eventually get a license).
Discomfort, Ignorance and Irritation by Other People
Thankfully, Fluther is a very vegetarian friendly place. Most of the rest of the world and society is not. Expect to be ridiculed. Expect to be questioned. Expect people to try to convince you to go back to eating meat. Expect some people to be insulted and/or hurt if you refuse to eat their non-vegetarian food. Expect some people to demand that you serve meat at your own events or they might refuse to attend. Expect some restaurant personnel to give incorrect information as to whether a dish or ingredient is vegan/vegetarian out of ignorance or disdain. Expect that you will accidentally consume some sort of meat or animal product at some point, before you discover what you’ve just eaten. Try not to get hysterical, horrified or angry, just chalk it up to you having to have more diligence and to pay more attention to what you are eating and how or by whom it is being prepared.
You will have to prepare some pat answers for the inevitable questioning you will receive. You can answer however you want, but for me, I’ve found that saying something like, “I have my own very personal reasons for being a vegetarian and I prefer not to discuss it, it’s like religion and politics, but thanks for asking.” Or you can go into a scientific or ethical discussion about your choice, but be prepared for a barrage of dissenting opinions. Some people are just curious and forget that it’s rather impolite to ask about other people’s dietary choices, just like you shouldn’t grill people about their health or their religion or how much money they make, or how much they paid for their new car. For the truly curious, who don’t seem to be trying to insult you, you can always offer up a few ideas, reasons, recipes, or resources for them if they really want to know.
You may have to disclose your vegan vegetarian diet to certain people such as your doctors (so you can get the best information for the choices you are making) but know that a lot of doctors have little or no training in nutrition and have virtually no knowledge about a vegan or vegetarian diet. Your best bet to get nutritional info from your health care provider is to visit a nutritionist or a registered dietician. You might also want to disclose your choice in some type of health care directive, so that if you ever end up in the hospital, they will know that you will require a vegan or vegetarian diet. Same goes for your school nutrition/cafeteria programs. It will also help, and cause you less discomfort down the road if you disclose this info to your friends and their parents and your relatives (even though you will still most likely be questioned and given funny looks). It’s not all bad, but sometimes the reactions you will get due to your dietary choices will come as quite a shock to you, in the beginning, but eventually you’ll be able to laugh it off and just roll with the punches.
Resources
The Vegetarian Resource Group has a plethora of information and links to other sites.
Happy Cow Restaurant Guide is an easy way to find vegetarian/vegan restaurants and health food stores in a searchable database by city or country.
Vegetarian Times (magazine or website) is one of the best places to find info about nutrition as well as finding tasty recipes and getting introduced to new p roducts and cooking techniques.
Recipes
You said that you were of Asian decent, so I’m starting with some Asian recipes that maybe your folks can enjoy too. If you want any particular type of recipes, just ask me, that’s what I do : )
Chinese Broccoli and Tofu in Garlic Sauce
Vietnamese Fresh Spring Rolls
Indonesian Nasi Goreng
Indian Chana Masala
Panko Crusted Tofu
Sweet and Sour Tofu
Asian Carrot Salad
Tofu Salad
Japanese Sesame Noodles with Summer Vegetables
Thai Tom Kha Soup
Vegetarian Sushi
Chinese Vegetable Fried Rice
Japanese Pickled Turnips 3 Ways
Korean Scallion Pancakes
Filipino Vegetarian Pancit
Good luck, good health and Bon Apetite : )