Artichokes, unite! Taking the veggie route? Here's everything you should know.

THINKING ABOUT GOING VEGETARIAN? DO IT RIGHT!

Your friends are chowing fresh-off-the-grill burgers ... but all you see are a pair of warm, fuzzy cow's eyes. Moo. Maybe you used to love your dad's juicy T-bones, but the thought of eating meat grosses you out now. Or, shocker, you've decided to change your diet to one that some people see as more healthful. But before you swear off meat, poultry and fish altogether, there are a few things you should know.

EAT GOOD FOOD

The act of giving up animal foods (and by animal, we include poultry and fish) doesn't automatically transform a so-so diet into a healthful one. It's not just what you don't eat--it's what you do eat that counts. People who eat lots of meat tend not to eat enough fruits, vegetables, beans and grains, so they often miss out on many vital nutrients. But (surprise-surprise) many vegetarians don't eat enough of these foods either, instead filling up on junky foods like French fries and glazed donuts. Not good.

PACK IN PROTEIN

Being vegetarian does not necessarily mean you'll lack protein, especially if you eat dairy and eggs. Protein is a term for amino acids, chemicals your body needs to function. Most animal products tend to have the essential amino acids in one serving. Can't or don't want to eat dairy and eggs? Most people don't realize all vegetables, beans, grains and nuts have amino acids. Eat a variety of these foods every day to meet your protein needs.

PUMP IRON

Iron is a mineral girls can often be low on, and that goes for meat-eaters and vegetarians alike. Iron is in beans, dark greens (like spinach and kale), whole grains and iron-fortified cereals. Vegetarians need to go for foods that are rich in vitamin C (tomatoes, broccoli, citrus fruits like oranges and lemons), which helps your body retain more iron.

CARE ABOUT CALCIUM

And that goes for vitamin D, too. You need calcium and D for your growing bones. If you drink milk and eat dairy, like yogurt and cheese, you should get enough. Laying off lactose? You can get both from plant foods like almonds, tofu, beans and some vegetables, like broccoli. It's super-important to eat enough of these to get your fill.

ALL ABOUT [B.sub.12]

Vitamin [B.sub.12] is found mostly in milk and eggs, so vegan girls need to be especially careful. There's some in seaweed, but your best bet is to down [B.sub.12]-fortified cereals (such as Nature's Path Optimum) and fortified soy milk, or take a multivitamin supplement.

EAT ENOUGH

Some girls go veggie to lose weight. Making more healthful meal choices is great, but you need to eat enough of the good stuff to ensure you're getting all your essential vitamins and minerals. If you don't, you could wind up with vitamin deficiencies that can be detrimental to your body (hair falling out, acne and zero energy). So if you do decide to veg out, be sure to eat up. Bon appetit.

What if my parents are totally against it?

Meat-lovin' moms and dads often have a hard time dealing with daughters who go vegetarian. If your veggie lifestyle consists of Cheetos, chocolate-chip cookies and Coke, it'll be a challenge convincing them you're on the right track. But if you know how much fiber you should down, when to bone up on amino acids and what nutrients you need, you can counter parental worries. Check out these websites for info: fda.gov (plug "vegetarian" in the search box), vrg.org, pcrm.org/health and oldwayspt.org (click on "Wise Eating"). Now that's smart!

WHAT'S YOUR VEGETARIAN VIBE?

Vegetarians are fond of saying they don't eat anything that once had eyes. But some people give up animal by-products too, such as milk and eggs. Here are the three basic levels of vegetarianism....

VEGANS They don't eat any animal or fish foods at all, including cheese, milk, ice cream and eggs. It can be very tricky to follow a vegan lifestyle--you must have a proper balance of foods in your diet.

VEGETARIANS They don t eat meat, poultry or fish, but do eat eggs and dairy (lacto-ovo-vegetarians).

NON-MEAT EATERS Some people do not eat meat or poultry, but do eat fish. Technically, they are not vegetarians. And someone who chows a burger "only once a month"? Not really a vegetarian. But, hey, so be it!