People turn to vegetarianism for different reasons. It might be for economical reasons or religious beliefs, but still, it is a healthy choice that is beneficial to the body. There are different types of vegetarian diets, and many, including teens, are turning to this.
Since vegetarian diet has no meat at all, people ask if this eating plan will work for them, especially the teens. Vegetarians are continuously growing in number, and their diet can be nutritionally adequate if one is educated about it. This diet must be carefully planned in order to get the most out of it.
Vegetarians might lack calcium, iron, protein, vitamin D and B12, and zinc in their food intake, but there are alternatives that can supplement these key nutrients. For calcium, which is very much needed by growing teens, milk and yogurt can supply this nutrient. For those vegetarians who don't eat dairy products, dried figs, green leafy vegetables, orange juice, soymilk, and tofu are excellent sources of calcium.
Iron, another nutrient much needed by the teenagers especially girls, can be acquired from sea vegetables dulse, nori, and wakame. Other choices would be broccoli, iron-fortified cereals, dried fruit, legumes, molasses, soybeans and tofu. Citrus fruits and juices can help for a better absorption of iron.
For vitamins B12 and D, supplements may be needed, although fortified cereals and soymilk can provide some. Sunshine can also give vitamin D and aid in the development of bones.
Protein can be found in eggs and dairy products. Protein consumption doesn't have to be complicated, like consuming a combination of red beans and rice. Beans, cereals, grains, nuts, soy products, and vegetables can supply all the protein that one needs.
By Faviano Torres
Since vegetarian diet has no meat at all, people ask if this eating plan will work for them, especially the teens. Vegetarians are continuously growing in number, and their diet can be nutritionally adequate if one is educated about it. This diet must be carefully planned in order to get the most out of it.
Vegetarians might lack calcium, iron, protein, vitamin D and B12, and zinc in their food intake, but there are alternatives that can supplement these key nutrients. For calcium, which is very much needed by growing teens, milk and yogurt can supply this nutrient. For those vegetarians who don't eat dairy products, dried figs, green leafy vegetables, orange juice, soymilk, and tofu are excellent sources of calcium.Iron, another nutrient much needed by the teenagers especially girls, can be acquired from sea vegetables dulse, nori, and wakame. Other choices would be broccoli, iron-fortified cereals, dried fruit, legumes, molasses, soybeans and tofu. Citrus fruits and juices can help for a better absorption of iron.
For vitamins B12 and D, supplements may be needed, although fortified cereals and soymilk can provide some. Sunshine can also give vitamin D and aid in the development of bones.
Protein can be found in eggs and dairy products. Protein consumption doesn't have to be complicated, like consuming a combination of red beans and rice. Beans, cereals, grains, nuts, soy products, and vegetables can supply all the protein that one needs.
By Faviano Torres
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