Healthy eating for vegetarian TEENS (2 of 2)

Iron: Plant foods with plenty of iron include broccoli, raisins, spinach, Swiss chard, tofu apricots, lentils, chickpeas and pinto beans. Fortified breakfast cereals provide iron, too. However, the kind of iron found in meat is more easily absorbed by your body than the iron found in plants. The trick is to eat or drink food with lots of vitamins D (i.e. orange juice) along with your meals. This helps increase the amount of iron you absorb from vegetable sources.

Vitamin B12: This vitamin, found in animal products but not in plants, helps your central nervous system function properly. Although only a tiny bit is needed, it is critical. Vegans need to add some to their diet through fortified foods.

Going Veggie Among Meat Eaters

These days, it’s quite easy to go meatless in a meat-eating world. There are usually plenty of appetizing options in restaurants, cafeterias and supermarkets, from vegetarian sandwiches to couscous, roasted vegetables, pasta and coleslaws. Many restaurants also offer salad bar fixings and non-meat entrees such as baked potatoes. Finally, there are many ethnic restaurants (Indian, Chinese and Thai) that offer a rich array of non-meat dishes. And of course, there is always pizza

Types of Vegetarians

The term “vegetarian” can include many different kinds of diet, here are three are primary ones:
♦ Semi-vegetarian—no red meat. Occasional fish and poultry.
♦ Vegetarian (lacto-ovo)-no meat, fish or poultry. Animal products such as eggs, milk, cheese are eaten.
♦ Vegan—no animals or animal products. Many vegans also will not wear leather, wool, silk or use goose down because there come fro animals.

Healthy eating for vegetarian TEENS (1 of 2)

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.

Ginkgo (Ginkgo Biloba)

There is promising evidence that ginkgo improves memory and brain function. Purchase ginkgo biloba extract standardized to con tain 24% flavonol glycosides and 6% terpene lactones (should say on label). Typical amount is 120 to 240 mg of ginkgo biloba extract daily, divided into two or three doses. Avoid taking with blood-thinning medications or aspirin. Small number of people may experience headache or stomachache.

Cranberry (Vaccinium macrocarpon)

Cranberry helps prevent urinary tract infections. It usually consumed as juice or in capsule. Very safe, but see a doctor if you think you have a bladder infection. 8 oz of juice or 400 mg of cranberry extract in capsule.

Evening Primrose Oil (Oenotherabiennis)

Studies indicate it may be helpful for menstruation-related breast pain. Also used to treat eczema. Usually standardized to provide 320 mg linoleic acid (70%) and 40 mg gamma-linoleic acid (9%) per 500 mg capsule. Typical for breast pain is 3,000 mg a day, in divided doses; for eczema, 3,000 to 6,000 mg per day, in divided doses. Considered very safe. Patients on seizure medication should talk with their doctors before taking.

Valerian (Valeriana officinalis)

Used as a mild sedative and calming agent. Approved by German health authorities as a treatment for insomnia. Although some clinical trials report fast onset of action, full effects may take two to four weeks. Products standardized to 0.8% valerenic acids. Typical amount for insomnia is 400 to 600 mg of a standardized extract, 30 to 60 before bedtime. Generally considered safe but should bot ne taken with other types of sleeping medications or tranquilizers. Not prescribed during pregnancy.

Anti-Aging Plan (3 of 3)

Preosteoporosis: What is it?

Coined just 15 years ago, the term osteopenia (or preosteoporosis) describes bone densities that are lower than normal. It is not a disease. But rather a descriptive term to identify people who are starting to lose bone mass. Osteoporosis, which can be an outcome of osteopenia, is a known as the silent disease because it has no outward symptoms until a bone breaks. Ten million Americans, 80 percent of them women, have osteoporosis. But the number of people on their way to osteoporosis is much higher: 44 million Americans—33 million women and 11 million men—have osteopenia.

How do I find if I have it?

A noninvasive bone density scan measures bone strength. Bone density scans are rated by something called a T score. Normal bone density is anything above a T score of 1. Osteopenia starts at a score of -1, but it is not really a concern until the score drops to between -1.5 and -2. Osteoporosis is diagnosed at -2.5.

Should I get tested?

Because osteoporosis overwhelmingly affects women, all women should have a bone density test by age 65. Younger women should get tested if they have entered menopause and have any additional risk factors. These include a personal or family history of fractures; smoking, drinking in excess: taking corticosteroid or thyroid medications; or having type 1 diabetes or chronic liver or kidney disease. Men who pursue exclusively non-weight-bearing exercise program such as serious cyclists, any also want to get tested.

A recent study found that even very fit male cyclists could be at high risk for developing osteoporosis later in life if they pursued no other forms of physical activity.