Learn to prepare meat-free dishes from other cultures. Read vegetarian cookbooks or take cooking classes. Help incorporate vegetarian dishes into family meals by offering to plan, shop and cook. Respect other peoples' right to consume the diet of their choice. The Teen's Vegetarian Cookbook by Judy Krizmanic, 1999.
Whole grains provide fiber, vitamins, minerals and protein.
As needed for extra calories Tannins in tea and coffee reduce iron absorption, so avoid overdoing these beverages. My son says vegetarian diets are healthier. A diet consisting of French fries and bananas is vegetarian, but few people would consider such a diet very healthy. On the other hand, a diet that includes plenty of whole grains, fruits, vegetables, and a good source of calcium is healthy whether it features moderate portions of lean meat as the main protein source or legumes, seeds and soy-based meat substitutes. It is true, however, that well-planned vegetarian diets tend to be higher in fiber and protective phytonutrients and lower in saturated fat than the typical American diet.