One of the important things about being a vegetarian is what you eat. Just because you don't eat meat or, if your a vegan, dairy, makes you a vegetarian. What matters is what you put in to yourself. If you don't put the right amount of nutrition in your body, then you won't get the things you need to live a healthy life style. 

You can't eat fries, or something like nachos. This isn't healthy for your body. 

Vegetarians need to careful about what they do and don't put into themselves. 

To be a vegetarian, you have to make sure to get enough vitamins and minerals, but most importantly protein.

Recommended Intake

Teens are the ones that really need to watch what and how they eat. What habits they learn now move on for the rest of their life, and it also gets their bodies prepared for the later years of our lives. To prepare our bodies for the future, there are certain types of nutrients our body needs to grow and thrive. The most important nutrients that anyone needs is proteins, carbohydrates, fats, cholesterol, salts, and vitamins.

Average Intakes for Veg Teens:
Boys aged 15-18: 107g of fat, 34g of saturated fat, 81g of sugar, 7g of salt.
Girls aged 15-18: 82g of fat, 26g of saturated fat, 62g of sugar, 5g of salt.
Boys aged 11-14: 86g of fat, 27g of saturated fat, 65g of sugar, 6g of salt.
Girls aged 11-14: 72g of fat, 23g of saturated fat, 54g of sugar, 6g of salt.

This is not for every person within the age groups. It varies with different people and body types, but this is just an average of intake.
Most importantly we should try to ear around five portions a day of carbohydrates. Even though there are a lot of diets at the moment suggesting carbohydrates are fattening, carbohydrates can be found in bread, pasta, cereal, rice and pasta, and are an important part of everyone’s diet. Carbohydrates give us energy and have less than half the calories of fat. About one-third of your diet should be based on carbohydrates. But you should try to eat wholegrain bread and pasta instead of white.
Milk and dairy products have an important source of calcium, protein and vitamins and you should try to take in three portions a day.
Protein is a necessity for the body and you should try to have at least two to three portions a day (check lists of foods for what has good protein).
Also fruits and vegetables supply essential vitamins, minerals and fiber. Aim for five small portions a day.

However, just because a certain food is high in fat or sugar doesn’t mean you shouldn’t eat it. It means you need to eat it in moderation with a healthy diet.

Vegetarian Diet plan

Here is a three-day vegetarian diet plan that includes vital nutrients for a healthy lifestyle.

Day 1: medium activity day

Breakfast:

Quinoa pudding with raisins

*quinoa is a super high protein grain from South America, perfect for a vegetarian diet and for an energy boost in the morning*

Lunch

Crunchy Vegetable Tofu Wrap

Dinner

Vegetarian Chili with 4 different beans (kidney, garbanzo, black beans, pinto)

Recipes from

http://planetgreen.discovery.com/food-health/make-a-vegetarian-chili-for-su.html

http://www.vegcooking.com/recipeshow.asp?RequestID=1265&Search=spinach

http://allrecipes.com/Recipe/Quinoa-Pudding/Detail.aspx

Day 2: high activity day

Breakfast

Zucchini smoothie with orange juice and mango

Snack

Edamame soybeans with tamari sauce

Lunch

Tofu sandwich spread with celery and lowfat mayo

Dinner

Vegetarian Mushroom-Walnut Meatloaf

Day 3: medium activity day

Breakfast

Acai bowl with granola

*Acai is super rich with antioxidants that repair damage done by free-radicals within the body*

Lunch

Peanut butter and banana sandwich with whole wheat bread

Dinner

Baked bell pepper with rosemary couscous

Dessert :)

Soy ice cream with blueberries

pictures from

http://altopower.files.wordpress.com/2007/07/edamame.jpg

http://planetgreen.discovery.com/food-health/images/2008-01/vegetarian-chili.jpg

http://www.acairoots.com/images_categories/categ_6_1.jpg

One of the most brilliant lifestyle choice today is that of becoming vegetarian. I like to call it a lifestyle choice because true vegetarianism does not consist of simply denying yourself certain "guilty-pleasure" foods, but celebrating nature's true bounty in a healthy and cruelty-free way. I will explain the basics of vegetarianism in a short question and answer session.

Q: So what is vegetarianism?

A: The straight definition of a vegetarianism is "a person who does not eat meat and sometimes other animal products." Your reason for being vegetarianism is your own, whether you wish to enjoy a healthier, longer, life or find that eating animal eating animal is against your moral values.

Q: Are there different types of vegetarianism?

A: Definitely! Here are a few different types of vegetarianism defined below:

Vegans: Exclude all animal products (meat, poultry, fish, eggs, cheese, and dairy)

Lactovegetarians: exclude meat, poultry, fish and eggs, but include milk

Lacto-ovovegetarians: exclude meat, poultry, and fish but includes eggs and milk

Q: What are some of the benefits of a vegetarian lifestyle?

A: The benefits of going veggie can be manifold, but keep in mind that simply eating French Fries and chips, while it may be "vegetarian," is highly unhealthy. Vegetarians must eat a variety of beans, vegetables, fruits, grains, and potatoes among other foods that are needed to achive the proper nutrients, especially those that they might find in their excluded food groups. Make sure to supplement your diet with proper daily exercise!

Here are a few of the benefits of being a vegetarian:

Health benefits: people who eat a balanced vegetarian die have been proven to have lower rates of coronary artery disease, gallstones, cancer, kidney stones, colon disease, diabetes and high blood pressure. They are also less likely to be overweight as their diets have a lot less saturated fat and cholesterol than meats. Vegetarians also eat more antioxidants such as vitamin C, vitamin E, beta-carotenes and phytochemicals. These reduce the chances of contracting heart disease, cancer and various other disease. Grains and plant foods contain large amounts of fiber, of which meat seriously lack. Fiber is essential to keep the intestines working smoothly, and studies show that people with meat-based diets have higher chances of getting colon cancer. 

Cost benefits: The average American family spends $4,000 a year on meat products. Think how much money you could save by cutting meat out of your diet.

Planet benefits: Going vegetarian is even proven to be healthy for the environment. Producing 8 ounces of beef may need up to 6,000 gallons of water, a dwindling and precious resource. Runoff from farms and animal factories can seriously pollute nearby waterways. 

sources-

http://www.vegetarian-restaurants.net/OtherInfo/FastFoodRest.htm

http://vegetarian.lifetips.com/cat/62069/benefits-of-a-vegetarian-diet/