Extra nutrients for vegetarian eating

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. Vegetarian eating also includes the following:

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. vegetarian eating (also see, watersoluble)