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Becoming A Teen Vegetarian (pg. 2)

Dr. Reed Mangels is a Registered Dietician with the Vegetarian Resource Group, a non-profit organization dedicated to educating the public about vegetarianism, health, nutrition, ecology and world hunger. Dr. Mangels says that if teen vegetarians make sure they are getting the proper nutrients, they can be just as healthy, if not healthier, than the average omnivore. Take a look at what foods he suggests you incorporate into your vegetarian diet.

Vegetarian Diet - Important Nutrients

Most nutrients can be found naturally in different foods, but there are also supplements that you can take. Dr. Mangels suggests that you visit with a Registered Dietician and have them help you work on a diet specific to your body and your individual needs. Here's the deal on what nutrients you need to stay healthy and where you can get them naturally!

  • Calcium: If you're a Lacto or Lacto-Ovo Vegetarian you can get calcium from any dairy products. If you're a Vegan or Ovo Vegetarian, look for your calcium in fortified soymilk. All vegetarians can find calcium in tofu or dark, green leafy vegetables.
  • Iron: Iron is an important nutrient to make sure you are getting, especially if you're a girl. You can get your daily dose from foods like fortified breakfast cereals (vitamins and nutrients have been added), whole grains and cooked beans.
  • Zinc: Zinc tends to be something that a lot of vegetarian diets lack. So where is zinc hiding? Try eating more nuts, legumes, miso, lima beans, pumpkin and sunflower seeds, wheat germ and whole grains.
  • Vitamin B-12: Vitamin B-12 is something that you can get from fortified soymilk, fortified breakfast cereals, eggs and dairy products. Vegans need to be especially careful that they are getting enough B-12 because they are not eating any animal products, which is where vitamin B-12 occurs naturally.

For more information on vegetarianism, check out the Vegetarian Resource Group's Website, as well as the tips from the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. This may seem like a huge pain but your body will thank you in the end. Did you know that teen vegetarians that stick to their diet into adulthood are able to reduce their risk of heart disease, some cancers, hypertension, and diabetes?

  • Stumped on what kind of meals you can make now that you're a vegetarian? Why not check out one of the hottest veggie cookbooks from Real Food Daily owner, Ann Gentry? Big stars like Tobey Maguire, Kirsten Dunst and Reese Witherspoon dine at her three California restaurants and now you can make her dishes in your very own kitchen! Head to www.realfood.com to purchase your copy of the book.
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What Is Tofu? Take a Guess!

  • Cheese made from goat's milk.
  • A protein-rich soybean curd.
  • Compressed toe jam.
  • A gelatin-based meat alternative.

Dear Dish-It In The Forums

drowning
drowning posted in Friends:
"NS12" wrote: I meet this guy at a festival and we have been talking for the whole week and my mum has noticed I keep texting someone and I know I need to tell her but I don t know how I am going to tell her, I doubt she ll get angry or anything but he lives about 4/5 hours away from me. I know I need to tell her as I don t like keeping secrets from her. I know this was a bit ago, but I truly hope that you were able to be open with your mother. If you feel as if they won't get mad at you, then chances are that your guardian will not. Honesty is the best policy, and if you feel guilt keeping a secret, then it is one you probably shouldn't be keeping.
reply about 16 hours
drowning
I agree with @rainbowpoptart. You really shouldn't worry about relationships that much given your age. I promise, they're better things to worry about than boys and more secure romances occur later on in life anyways. But, given the situation, you shouldn't worry about either. The boy is unfaithful and so is your friend. If your best friend really valued your friendship, she would not have put it in a position that could end it. Don't waste your time on those who will not put you first just as you do for them; better people will come into your life and they are the ones who you should really worry about.
reply about 16 hours
rainbowpoptart
There's a Dear Dish-It section for questions like this. (: But to answer it anyway: BREAK UP WITH HIM! Stop being friends with who he cheated on you with. Move on and find someone better for you. Don't let it ruin your life. Neither of them are worth your time, there are much better people out there. Because you're only 10, though, I would definitely advise not focusing too much on any more romantic relationships. Work on preparing for your future; boyfriends can wait a while.
reply 2 days
Pinklilylane
So my Bf cheated on me for my bff. Know they won't even talk to me. I don't know what to do. Can you tell me what to do?
reply 2 days
PitbullLover777
You should definitely tell your mom - gently, and slowly - be honest - and everything will be ok
reply 4 days