Probably the most
frequent questions for teenage vegetarians
are about the nutritional adequacy
of their food choices. A vegetarian
diet can be enjoyed by people of all
ages. The key to a healthy vegetarian
diet is variety. Just as your parents
should be concerned if you only eat
hamburgers, they should also worry
if you only eat potato chips and salad.
A healthy vegetarian diet includes
fruits, vegetables, plenty of leafy
greens, whole grain products, nuts,
seeds and legumes. Some vegetarians
also choose to eat dairy products
and/or eggs.
The years between 13 and 19 are times
of especially rapid growth and change.
The nutrients you will probably be
asked about the most are protein,
calcium, iron, and vitamin B12.
What About Protein?
North American vegetarian teens eating
varied diets rarely have any difficulty
getting enough protein as long as
their diet contains enough calories
to support growth. Milk and lowfat
cheese are protein sources, as are
beans, breads, cereals, nuts, peanut
butter, tofu, and soy milk. Only fruits
and fats do not provide much protein,
so a diet based only on these foods
would have a good chance of being
too low in protein.
It is not necessary to plan combinations
of foods to obtain enough protein
or amino acids (components of protein).
A mixture of plant proteins eaten
throughout the day will provide enough
essential amino acids.
Other Important Nutrients
for Vegetarian Teenagers
Calcium is used to build bones, especially
during adolescence, when bone density
is determined. It is important to
include three or more good sources
of calcium in your diet every day.
Cow's milk and dairy products contain
calcium. Other good sources of calcium
are tofu processed with calcium sulfate,
green leafy vegetables including collard
greens, mustard greens, and kale,
and calcium-fortified soy milk and
orange juice.
Iron requirements of teenagers are
relatively high. To increase the amount
of iron absorbed from a meal, eat
a food containing vitamin C as part
of the meal. Citrus fruits and juices,
tomatoes and broccoli are all good
sources of vitamin C. Foods which
are high in iron include broccoli,
raisins, watermelon, spinach, black-eyed
peas, blackstrap molasses, chickpeas,
and pinto beans.
Vitamin B12 is a vitamin which only
vegans (vegetarians eating no dairy,
eggs, meat, fish and poultry) need
to add to their diet. Some cereals
and fortified soy milks have vitamin
B12.
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