Yes - research shows that you can eat a vegetarian diet and be as healthy as, if not healthier than, those who eat meat. This is as long as you make sure that you get all the necessary types of protein, carbohydrates, fats, carbohydrates, vitamins and essential minerals.
How do I do that?
Teenage girls need 45 grams of protein and teenage boys need 55 grams of protein, per day. Get it from nuts, peas, beans, cereals, milk, cheese and eggs.
This gives you energy - you get from bread, rice, pasta, potatoes, fruit.
You get these from butter, cheese, milk.
Five portions of fruit and vegetables a day will give you most of these but beware, vegetarians can easily run short of the B vitamins which are normally contained in meats. Marmite is a good source, but you may need to take supplements.
Most important are calcium, iron and zinc. Calcium is found in milk, cheese, yoghurt, white bread and green vegetables. Iron is found in eggs, leafy greens, whole meal bread, plain chocolate and lentils (vegetarians tend to run short on iron unless they are making special efforts to make sure they get enough). Zinc is found in cheese, sesame and pumpkin seeds and lentils.
If you are a vegetarian or are thinking of becoming a vegetarian we would strongly recommend checking out the website www.vegsoc.org/youth/school/ks4/