You have decided to join the growing number of teenagers who are “going” vegetarian. Perhaps you choose to do so because of your concerns about animal welfare, healthy eating, or for religious reasons. Whatever your purpose, making sure you have an adequate diet is very important. Here are some information you should know.
The Key to Healthy Eating: Variety
The years between 12 and 18 are a time of enormous change and growth, so your nutritional needs are specially high. A vegetarian diet can be very good in this regard-if you include a healthy variety of foods. Eating nothing but crisps and salads simply will not do. A good diet includes at least five portions of fruits and vegetables every day, as well as whole grain products, nuts, seeds and legumes (beans and peas). Milk products and eggs are included as well, except in the vegan diet.
Here is a short primer about nutrients of special concern in a vegetarian diet:
Energy: As you grow, your body request extra energy. This can easily be met in a vegetarian diet by including a good selection of high-energy foods, such as fats, spreads and oils, nuts and seeds.
Protein: Can you get enough protein without meat in your diet? Absolutely. Milk and cheese are excellent sources. So are soya beans, pulses, lentils and nuts. Your goal should be to eat a variety of theses foods over the course of a day.
Calcium: This mineral helps build bones—very important for you right now. Milk and cheese have plenty of calcium. But what about vegans? The good news is plant foods provide calcium, too, if you know which to choose and eat plenty of them. Green leafy vegetables such as kale, turnip greens, okra and Chinese cabbage, as well as broccoli and fish are good choices. But calcium is so important you may want to take calcium supplements or consider calcium-fortified soya milk or orange juice. And remember: strong bones also result from exercise and sunshine. So make sure you get both.
The Key to Healthy Eating: Variety
The years between 12 and 18 are a time of enormous change and growth, so your nutritional needs are specially high. A vegetarian diet can be very good in this regard-if you include a healthy variety of foods. Eating nothing but crisps and salads simply will not do. A good diet includes at least five portions of fruits and vegetables every day, as well as whole grain products, nuts, seeds and legumes (beans and peas). Milk products and eggs are included as well, except in the vegan diet.
Here is a short primer about nutrients of special concern in a vegetarian diet:
Energy: As you grow, your body request extra energy. This can easily be met in a vegetarian diet by including a good selection of high-energy foods, such as fats, spreads and oils, nuts and seeds.
Protein: Can you get enough protein without meat in your diet? Absolutely. Milk and cheese are excellent sources. So are soya beans, pulses, lentils and nuts. Your goal should be to eat a variety of theses foods over the course of a day.
Calcium: This mineral helps build bones—very important for you right now. Milk and cheese have plenty of calcium. But what about vegans? The good news is plant foods provide calcium, too, if you know which to choose and eat plenty of them. Green leafy vegetables such as kale, turnip greens, okra and Chinese cabbage, as well as broccoli and fish are good choices. But calcium is so important you may want to take calcium supplements or consider calcium-fortified soya milk or orange juice. And remember: strong bones also result from exercise and sunshine. So make sure you get both.
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