Basics of a Teen Vegetarian Diet
11:12 AM
Why do teens become vegetarians?
Teens choose a meatless lifestyle for a number of reasons, including the following:
- Animal rights concerns
- Religious or cultural beliefs
- Diet and health concerns
- Family decision
- Food likes and dislikes
Types of Vegetarians
There are three different types of vegetarians:
- Vegans do not eat any animal products, including dairy products.
- Lactovegetarians do not eat meat, poultry, fish, and eggs, but their diets include milk products.
- Lacto-ovovegetarians do not eat fish, poultry or meat, but do eat eggs and milk products. This is the category that most vegetarians in America fall into, and is probably the diet that most easily allows complete nutrition.
Are there health benefits from a vegetarian diet?
A vegetarian diet can be either helpful or harmful to your health, depending on whether you get proper nutrition (more on that below). Some of the health benefits for vegetarians who eat responsibly include decreased risk of heart disease as you grow older, lower blood pressure, decreased risk for some types of cancer, lower chance of adult onset diabetes and a lower likelihood of being overweight.
Are there nutrients that vegetarians don't get enough of?
A vegetarian diet could be low in certain nutrients that are found in meat, poultry and fish. These include calcium, iron, vitamin B12 and vitamin D. You also have to be sure to eat enough protein.
Here are some important nutrients that you need, why you need them, and vegetarian foods that contain these important nutrients.
Protein
Protein helps muscles remain strong. Vegetarian foods that contain protein include beans, nuts, nut butters, lentils, tofu and other soy products.
Iron
Iron plays a very important role in the formation of red blood cells. Nonmeat foods that are high in iron are dried beans, spinach, beet greens, prunes, and iron-fortified cereals and bread. Foods that are high in vitamin C (citrus juices, citrus fruit and red peppers, for example) help the body absorb iron.
Calcium
Calcium is very important for healthy bones and teeth. Milk products are a great source of calcium. Vegans can get calcium from plant foods such as leafy greens (dark ones such as kale and collard greens), broccoli, tofu, beans and fortified soy milk.
Vitamin B12
Lack of vitamin B12 can also cause anemia. Other problems include poor memory and weak muscles. Consumption of enough vitamin B12 is usually not a problem for vegetarians who eat eggs and milk products, since B12 is found in foods of animal origin. It is found also in multivitamin supplements and fortified cereals.
Vitamin D
Vitamin D is important in helping the body use calcium. There are only a few foods that are high in vitamin D naturally. Most brands of milk contain vitamin D, as do many multivitamins. Exposure to sunlight also stimulates the body to produce vitamin D.
Here are some important nutrients that you need, why you need them, and vegetarian foods that contain these important nutrients.
Protein
Protein helps muscles remain strong. Vegetarian foods that contain protein include beans, nuts, nut butters, lentils, tofu and other soy products.
Iron
Iron plays a very important role in the formation of red blood cells. Nonmeat foods that are high in iron are dried beans, spinach, beet greens, prunes, and iron-fortified cereals and bread. Foods that are high in vitamin C (citrus juices, citrus fruit and red peppers, for example) help the body absorb iron.
Calcium
Calcium is very important for healthy bones and teeth. Milk products are a great source of calcium. Vegans can get calcium from plant foods such as leafy greens (dark ones such as kale and collard greens), broccoli, tofu, beans and fortified soy milk.
Vitamin B12
Lack of vitamin B12 can also cause anemia. Other problems include poor memory and weak muscles. Consumption of enough vitamin B12 is usually not a problem for vegetarians who eat eggs and milk products, since B12 is found in foods of animal origin. It is found also in multivitamin supplements and fortified cereals.
Vitamin D
Vitamin D is important in helping the body use calcium. There are only a few foods that are high in vitamin D naturally. Most brands of milk contain vitamin D, as do many multivitamins. Exposure to sunlight also stimulates the body to produce vitamin D.
Excerpts taken from “Vegetarianism in Teens” by the Palo Alto Medical Foundation. Read more: http://www.pamf.org/teen/health/nutrition/veggieteens.html
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasize the importance of healthy eating in teens.
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