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Vegetarian Eating ...
There are many types of vegetarian diets. The two most common are lacto-ovo, which includes eggs and milk products, but not meat, and vegan, which doesn't include any form of animal products.
Teens who are lacto-ovo vegetarians can usually get enough nutrients if their diets are carefully planned. Vegan vegetarians have greater risk of not getting enough of several nutrients, especially vitamins D and B-12, calcium, iron, zinc, and perhaps other trace elements. These vitamins and minerals are needed for proper growth. To be healthful, vegetarian diets need to be carefully planned.
If it is important to you to be a vegetarian, it is easier to have good nutrition with the lacto-ovo form. Vegetarians who eat no animal products need to be especially careful about getting nutrients in other ways. A nutritionist can help you plan a vegetarian diet that provides you with the nutrients you need for growth and development during your teen years. Here are some non-animal sources of nutrients that many vegans may not get enough of:
- Vitamin B12 – fortified soy beverages and cereals, brewer’s yeast, seaweed
- Vitamin D – fortified soy beverages and sunshine (vitamin D is made in your skin with help of sun)
- Calcium – tofu (if made with calcium sulfate), soy-based beverage with added calcium, breakfast cereal with added calcium, fruit juice with added calcium, dark-green leafy vegetables such as collards and turnip greens (keep in mind that veggies are not as good a source as milk – you will have to eat much more veggies than you would have to drink milk to get enough calcium)
- Iron – ready-to-eat cereals with added iron, spinach, cooked dry beans (such as kidney beans and pinto beans), peas (such as black-eyed peas), and lentils, enriched and whole grain breads
- Zinc – whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu
- Protein – tofu and other soy-based products, legumes, seeds, nuts, and grains.
Learn more about the vitamins and minerals you need.
For people who follow vegetarian diets, the American Dietetic Association has these tips:
- Talk to a registered dietitian or other qualified nutrition professional, especially during the teen years or if you are recovering from an illness.
- Limit sweets and fatty foods.
- Choose whole or enriched breads, cereals, pasta, and rice.
- Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C (such as grapefruit) to help you absorb iron.
- Choose low-fat or nonfat dairy products, if they are included in the diet.
- Make sure you get enough calories, which will help you get enough vitamins D, calcium, iron, and zinc.
- Vegans need properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or supplements.